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Ultimate Guide to the Top 100 Glute Workout for Maximum Results!

by Gym Slacker
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The 💯 Glute Workout (MOST EFFECTIVE!)

Discover the Ultimate Glute Workout for Maximum Results

Are you ready to transform your glutes and achieve amazing results? Look no further than the 💯 Glute Workout! This highly effective workout routine is designed to target and sculpt your glute muscles, giving you a rounder, firmer, and stronger backside. Say goodbye to flat and saggy glutes, and hello to a perky and well-defined booty!

The Science Behind Glute Training

Before we delve into the specifics of the 💯 Glute Workout, let’s explore the science behind glute training. Many people perform the same glute exercises but fail to achieve the desired results. The key lies in the intensity of your workout. By increasing the intensity of each set, you can tap into the harder-to-reach muscle fibers that promote muscle growth.

Introducing the Rest Pause Technique

To maximize your glute gains, we incorporate the rest pause technique into this workout. This technique allows you to more quickly access those challenging reps that stimulate muscle growth. After performing a set of glute exercises to 12 rep failure, take a brief 15-second rest, and then jump back into another set. By decreasing the recovery time, you’ll challenge your muscles more quickly and effectively.

The 100 Glute Workout: Ignite Your Glutes

Now, let’s dive into the 💯 Glute Workout. This comprehensive routine consists of five primary exercises, along with an optional exercise for an added burn. Get ready to feel the burn and see amazing results!

Exercise 1: Barbell Hip Thrust (Ignition Set)

Kickstart your glute workout with the barbell hip thrust. Perform an ignition set to failure, then follow it up with 20 rest/pause reps. This exercise targets your glute max and sets the tone for a powerful workout.

Exercise 2: Barbell RDL (Romanian Deadlift) (Ignition Set)

Next up, the barbell RDL takes your glute workout to the next level. Push yourself through an ignition set, and then complete 20 rest/pause reps. This exercise engages your glutes, hamstrings, and lower back.

Exercise 3: DB Sprinter Lunges (Ignition Set)

Unleash the power of your glutes with DB sprinter lunges. Perform an ignition set, and then conquer 20 rest/pause reps. These lunges target your glutes, quads, and core, leaving you feeling strong and empowered.

Exercise 4: Cable Pullthroughs (Ignition Set)

Keep the momentum going with cable pullthroughs. After an ignition set, challenge yourself with 20 rest/pause reps. This exercise emphasizes your glute medius and helps you develop a well-rounded butt.

Exercise 5: Banded Hip Drops (Ignition Set)

Round out your glute workout with banded hip drops. Push through an ignition set, and then complete 20 rest/pause reps on each side. This exercise targets your glute medius and enhances overall glute activation.

Optional Exercise: Glute Bridge/Curl Static Ladder

For an extra burn, try the glute bridge/curl static ladder. Perform 20 reps, incorporating a 5-second isometric hold in the bridge position for each rep. This exercise takes your glute activation to new heights.

Reaching the 💯 Mark: Adjusting and Progressing

Throughout the 💯 Glute Workout, listen to your body and adjust the weights accordingly. Fatigue may require you to lower the weight to successfully complete all reps. Remember, it’s not about reaching your 12 rep max; it’s about pushing yourself to failure at the 12 rep mark.

Science + Fun = Glute Transformation

If you’re ready to put science back into your glute workouts, look no further than the 💯 Glute Workout. This fun and effective routine will help you build a sculpted, athletic body. Don’t forget to subscribe to our channel for more glute workout videos and turn on notifications for exciting updates and new workouts!

Remember, with dedication, consistency, and the right workout routine, you can achieve the glutes of your dreams. Get ready to rock that bikini with confidence – your glutes will thank you!

[Original Source](https://www.youtube.com/watch?v=f0BJ2iCphow)

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36 comments

ATHLEAN-X™ September 9, 2023 - 10:48 am

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If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

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Patric Ahlqvist September 9, 2023 - 10:48 am

I have a question here regarding the pull through… In another vidoe on how to correctly perfor a pull though Jeff insicates quite clearly that you shouldn't bend like he do in this video, you should sing straight down and stand right back up in order to maximize glute tension… Which one is the most correct pull though? If both are, what part of the glute is used/targeted in each?

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Leanna Hattaway September 9, 2023 - 10:48 am

Love the channel, thank you! At the 20 second mark, what is the device being used to elevate the barbell?

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Roxy September 9, 2023 - 10:48 am

I love you

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samneri September 9, 2023 - 10:48 am

I love your workouts! Though, I wonder if there's an alternative to the pullthrough? I tried it but ended up injuring my lower back, not being able to walk properly and with a lot of pain and going to a chiropractor to fix it. Now I'm a bit afraid of doing them 😅

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Amber Lawson September 9, 2023 - 10:48 am

This was an amazing workout!
I almost puked during the finisher !!!

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lou cint September 9, 2023 - 10:48 am

Camera man: MOVE WITH THE FREAKING CAMERA AWAY FROM JEFF SO WE CAN SEE THE WHOLE FORM OF HIS MOVEMENT!!!!!!! You focus on a PART and we can see, for example, how he hold the bar (for pull up when working the lats). Leg rise???Show the WHOLE BODY LENGTH so we can see proper posture. PLEASE!!!!!
um. sorry, Jeff, for the outburst.

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Imran Chishti September 9, 2023 - 10:48 am

Never explained this well by anyone else. I am on it right away. Just a suggestion toJC, please mention how people with injured knees would do some of the glute exercises. It would just take a second and help a lot of us out here.

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JnaArt September 9, 2023 - 10:48 am

Are these good for growing butt? As-in bigger & rounder butt?

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MagiKTrafiK September 9, 2023 - 10:48 am

I’d like to see a full body A-B-A, Cable focused (resistance eccentric/concentric) 100 series program.

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Dvir Topaz September 9, 2023 - 10:48 am

Can this session be added to a three day
ppl week program, to create a 4 days push-glutes100-pull-legs week program?

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R.K. Storm September 9, 2023 - 10:48 am

Dear Jeff! Here another great fan of your 100 series! This works very well for me. About the glutes workout; the sprinter lunge; in the initiating serie the movement is stepping forward each time. In the series of the effective reps I see you make a step backwards each time. Is this the way to perform or do we have to make the step forward also in the effective reps series? Thanks for all your great videos which are very helpful 💪💪 Kind regards, Storm, the Netherlands

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Marjolein Sluijs September 9, 2023 - 10:48 am

Thanks for the workout. I'm confused though – on your video explaining the pull through you specifically say all you need to do is stand straight through the glutes. However, when I compare your movement in this video you are more hip hinging and are defenitely not (or not only) doing the "stand up through your glutes". Which form is correct?

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William Whitney September 9, 2023 - 10:48 am

If I choose to do the glutes and legs workouts, how many days should I rest between the two? I plan to do: Mon (back), Tues (chest), Wed (legs), Thu (shoulders, Fri (arms), Sat (glutes). Is that the most effective?

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Wild Child September 9, 2023 - 10:48 am

That very last exercise where I gotta get up the next day and try lift my leg to get it into my pants is the real struggle. Lbvs 👀

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Nam Nguyen September 9, 2023 - 10:48 am

Can you make a dumbbell series ? A workout plan using just dumbbell !!

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WhiteLight September 9, 2023 - 10:48 am

Gay workout

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Patrick September 9, 2023 - 10:48 am

To all guys: It's not feminine to workout your glutes.

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Boghy Boghy September 9, 2023 - 10:48 am

Hip thrusts causes me pain 🙁

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Glenn September 9, 2023 - 10:48 am

Hip thrust are super sus. But I like the benefits

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Raw Dogg September 9, 2023 - 10:48 am

4:19 valentines day special

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goatfish07 September 9, 2023 - 10:48 am

Just want to clarify: for the dumbbell sprinter lunge, Jeff does the initial set by forward lunging, but the effective burnout sets are a reverse lunge. Is this intended, because he doesn't mention this?

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Qi September 9, 2023 - 10:48 am

This is a great video

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Brad Hamilton September 9, 2023 - 10:48 am

Is the Sprinter Lunge effective reps a reverse or forward lunge?? Your warmup set showed forward but then you went in reverse for the effective reps…🤔🤔

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Ignacio Carnelli September 9, 2023 - 10:48 am

te amo jeff

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caldarolad September 9, 2023 - 10:48 am

Would you do this in addition to the 100legs exercise since the leg one incorporates posterior chain?

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Some Guy 4891 September 9, 2023 - 10:48 am

You changed how you did the sprinter lunges from the ignition set to the effective rep sets. Ignition set you stepped forward and pushed yourself BACK into a standing position. Effective reps you stepped backward and stood UP into a standing position. Which way is correct? Does it matter? Was the switch on purpose?

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Mike Moreland September 9, 2023 - 10:48 am

When do you add this into the rotation? Is it done the same day as legs? I saw the previous post with a schedule, but see nothing about where to add this. Thanx for your time.

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baidyn salano September 9, 2023 - 10:48 am

Can the band be tied to a door knob, for the banded hip drops?

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Janice Thrasher September 9, 2023 - 10:48 am

I need to cut my workouts by nearly 50% (I'm in the "psychotic" group) and these workouts look really cool and just perfect. Thank you Jeff!

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Lucy Morningstar September 9, 2023 - 10:48 am

Em… do you need to do some warmups before the workout? Thanks

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Jem September 9, 2023 - 10:48 am

Is there like, you know, an alternative to the cable pullthrough that I can actually do in public?

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Scott Loesch September 9, 2023 - 10:48 am

I have been looking for a sturdy bench for the house like the one you are using for the barbell hip thrust. What kind of brand is it and where can I get one?

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wytze van horenbeeck September 9, 2023 - 10:48 am

we need a legs version. I know it sounds scary just thinking about it..and the walk (or crawl) out of the gym afterwards.

thanks for your videos and the effort that Athlean x team puts into making them.

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Dark Ft September 9, 2023 - 10:48 am

Leg complete 100 rutine please 🙏

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Martin Cassels September 9, 2023 - 10:48 am

My wife and 2 kids have started to train, because of time and gym equipment availability can say 2 of us start at the beginning of this video and the other 2 work backwards?

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