Bella Glute Focused Workout

Get ready to take your lower body workout to the next level! Bella's routine is all about targeting those glutes and hamstrings for maximum burn. Check it out, complete with exercises, sets, reps, and cues to help you perfect your form.

Workout Instructions



3 sets, 12 reps


- Lift one leg directly out to the side, keeping it straight or slightly bent at the knee.

- Engage your outer hip muscles to lift the leg.

- Control the movement on the way down to work the muscles eccentrically.


Cable Kick Back

3 sets, 12 each leg


- Initiate the movement by extending your hip and kicking your cuffed leg straight back.

- Extend your hip until your leg is in line with your body or slightly higher, emphasising the glute contraction.

- Keep your back straight and avoid arching your lower back excessively.


Romanian Deadlift (RDL)

3 sets, 10-12 reps


- Initiate the movement by pushing your hips back while keeping a soft bend in your knees.

- Lower the weight until you feel a stretch in your hamstrings. The movement occurs at the hips, not the lower back.

- Squeeze your glutes at the top of the movement to fully engage the hip extensors.


Hip Thrusts

4 sets, 10 reps


- Sit on the ground with your upper back against a sturdy bench or elevated surface.

- Drive through your heels to lift your hips toward the ceiling.

- Lower your hips back down in a controlled manner until they lightly touch the ground.


Weighted Hyperextensions:

3 sets, AMRAP 


- Maintain a neutral spine throughout the movement to protect your lower back.

- Hinge at your hips to lower your upper body toward the ground while keeping your back straight.

- As you lift your upper body, engage your lower back muscles and squeeze your glutes at the top of the movement.