Millie's Glute Workout

Our athlete Millie Marshall who is a gym owner and online coach for Millie Marshall Fitness, is taking us through her lower body glute workout!

Check out the full glute workout below going through exercises, sets, reps, videos and detailed explanations to help you.

Millie's lower body workout is powered by our new THREE D Pre Workout Pump - Apple Blackcurrant, and her gym fit of choice is the NEW Sonic Blue Rapid Bra and Bike Shorts.

Workout Instructions

A1: Barbell Hip Thrust

5 sets, 5 reps

Barbell hip thrust demonstration


- Chin should be slightly tucked, abs tight and glutes engaged (squeeze your buttocks throughout the whole range of motion).

- Drive through your feet, pushing your hips as hard as you can through the bar.

- Avoiding arching through your lower back and/ or throwing your head backwards


B1. Bulgarian Split Squat

4 sets, 10 reps (last set drop set to failure)

Bulgarian split squat demonstration


- Drive through your front foot, focusing on pushing the ground away from you.

- Your torso should remain neutral or slightly leaned forward allowing the knee to track forward without the heel lifting off the ground.

- Bend your front knee and sit into the hole thinking about bringing the hips straight up and down as if they’re on a string.


C1. Barbell Good Mornings

4 sets, 8 reps

Barbell good morning demonstration


- Stand with your feet hip width apart and turn your toes out slightly.

- Bend your knees just a little bit, squeeze your shoulder blades back and down and brace with your core.

- Keeping your knees and that same slightly bent angle, hinge from your hips only, pushing your bum backwards and keeping your spine in a neutral position. 


C2. 45 Degree Back (Hyper) Extensions

4 sets, 15 reps (last set drop set to failure)


- Arms crossed and you’re standing with your body in line, bend your waist and lower your torso to the floor, pushing down through your heels & squeezing up through your glutes. 

- At a 90 degree angle, squeeze your glutes as hard as you can, lift your torso back to the starting position & repeat.

- Control each rep to ensure you are not just throwing yourself around. 


D1. Leg Press (High & Wide Leg Placement)

3 sets, 15-20 reps


- Place the feet on the plate with a foot position that is a little bit wider than your normal squat stance position.

- Simply soften the knees and allow the leg press sled to slowly come towards you with a controlled speed.

- As the weight is descending focus on keeping your hips down and compressing your lower back against the back rest of the machine


E. Quad Focused Step Ups 

3 sets, 15-20 reps each leg

Quad step up (Leg Press Replacement) demonstration


- Push down through your heel whilst driving your knee forwards & outwards.

- Remember to keep all the tension running through your working leg during this exercise.

- Bring your non working leg forwards, but don’t bounce off it. 

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