The 💯 Glute Workout (MOST EFFECTIVE!)

The hundred glute workout requires all out effort, but the results are nothing short of amazing if you follow the glute exercises and protocols shown here. As always a solid glute workout should consist of exercises for your glute max and glute medius. That said, even that doesn’t make this workout

What’s up, guys? Jeff Cavaliere, Athleanx. com  What you’re about to watch is going to be the most effective glute workout you’ve ever done. How do I know? Because this workout is another one in our 100 Series where I’m getting you  to trade in ineffective volume and essentially wasted time in the gym for more productive  workouts through the use of effective reps.

And the effective reps are the ones that  we commonly associate with the end of any given set. So, if you performed a set of  12 to failure, it’d be the ninth, 10th, 11th and 12th, you know, the ones that you had  to actually fight for and grind to produce the challenge that’s necessary to change you. And that scenario, the first through eighth rep were actually there just to sort of get  you to the point where those effective reps can actually begin. But what if there was a way  we could actually get into those more effective reps more consistently and skip the line on the  lower productive side of the set? In other words, get rid of that volume that’s not  really serving a purpose for us, only getting us to the point where we can actually  create a difference.

Well, we could do that. And we start with our first exercise, it’s  the Barbell Hip Thrust. And what I want you to do is choose a weight that will cause you to  fail in the 12-rep range on the exercise. [Music] Now, this first set is something that we call the  Ignition Set, it’s just priming you for the effective rep total that we’re going  to accrue and the sets that follow it. Now, don’t go too far away because you’re going  to limit your rest here to just 15 seconds.

This is the short rest-pause interval that’s  responsible for getting you right back into those more intense repetitions more quickly. And when we reach the end of this period, we get right back into it again and we start  to crank out our reps. Now, here is where the effective reps begin, and I want you to do is  just chip away as many that you can per set following each rest pause that will count towards  a total of 20 effective reps on this exercise. Maybe get four or five the first time, three  or four the next time, however many you get, all I want you to do is make sure you accumulate  20 before you move on to the next exercise.

And for that, we’re talking about a Barbell,  RDL. So, we’re still going to work on the glutes in their hip extension function, but this time  through a Hip Hinge. We want to take that first set to failure using a weight that causes  failure at that 12-rep range. Now, again, once we’ve gotten to that point, we don’t  walk away. We don’t go too far because, again, we have to keep this rest time short  in order to keep that tension high.

In other words, to keep the recovery short  so that the repetitions that we’ve performed thereafter are more challenging,  it’s about the effect of reps. So, I grab the weight and I start right back up again. And here again I will feel that challenge much more quickly. That first and second and third  and fourth and fifth repetition here are tough, but that’s what we want because we’re going to  trade in again that workout length for intensity, but in doing so, better results. Remember,  guys, you’re doing these until you’ve reached a total of 20 effective reps once again  and we move on to the next exercise.

Now, remember, if you’re liking 100 workouts,  subscribe and check the two videos I’m going to link for you at the end of this workout. I’m  going to have the chest and back for you to try too. But not quite yet, because they’re still  working on that backside of yours first. And the next way we’re going to do it is with a pair of  dumbbells and one of my favorite exercises called the Dumbbell Sprinter Lunge. And if you do this  with proper form, you should look like you’re in the starting blocks of 100-meter sprint.

The key is to drive your body backing up to the top and quickly get the other leg in place  so you can perform this in alternating fashion. As always, once I reach my failure this  time between the eight and 10 rep range, keep that interval short. Again, 15 seconds here  is all I need, but when I get back into it again, oh man, I can feel these repetitions right off  the bat. And again, we chip away as many as we can per set between each rest-pause interval. Maybe it’s only four or five on each leg, we take our next rest-pause, and we get right back  into it again until we reach that cumulative total of 20 effective reps on the exercise before we  move on.

This time to exercise number four. And that’s where we get to do one  of my favorite [chirping sound] That is where we get to actually use one of my  favorite exercises, and it’s another posterior chain killer. And it’s the Pullthrough. And  with the Pullthrough allows us to once again work on that all important hip hinge and in  doing so, light up that posterior chain and glutes. And I want you to imagine your  hands dropping back behind you as far as possible.

And all you’re going to do is  just simply drive your hips back in the opposite direction to pull the rope up. Don’t pull with your arms. let the glutes drive the forward momentum of the rope. And if  you do this properly, you should feel a good, strong contraction at the top of every repetition. Once again, choosing a weight that will cause you to fail after 12 of those.

Try to knock out  as many repetitions as you can after each subsequent rest-pause period on your way to  a total once again of 20 effective reps. And so, if you’ve been counting all along,  you probably figured out now that you’re at 80 effective reps, 20 shy of the 100 effective rep  total. But we’re not done yet, we’ve got 20 more. But not just 20 of anything, 20 of a particular  exercise that’s going to stress the glutes in a way you haven’t done yet and actually in a way  that most people forget to do entirely. And that is we can’t always train the sagittal plane,  we have to introduce other planes of motion, importantly the frontal plane, because  that is where we hit the glute medius.

And one of the best ways to train the glute  medius is with a band and an exercise called the Hip Drop. And all I want you to do is  simply anchor the band around your hips, hold on to something for support and allow  your hips to drop in the direction that the band is anchored. But that just sets you up to  perform this, right. Because what I want you to do is now drive your hips back in the opposite  direction against the resistance of the band. We’re getting abduction of the hip on that down  leg, and we’re actually really targeting heavily that glute medius and oftentimes very, very weak  muscle.

To perform this particular exercise right at this point in the workout, you’re going to  focus on one hip at a time. Take this to 12 rep failure, rest your 15 seconds and get right  back in it again and start chipping away at your 20 effective reps on that hip. The adjustment of  the resistance to match your strength level only requires you to either step further away or closer  to the anchor point to make it work for you. But we’re not done quite yet because as I’ve  done in all the 100 workouts, I kind of end it with an option. In other words, I give you a  chance to do just a little bit more.

Especially for those who are a little bit on the psychotic  side of things. Because the last burnout here I’m going to give you as an opportunity to work  your way up a static ladder. If you’re familiar with the rest of the workouts in this series,  you probably know what I’m talking about. This one is going to be the Glute Bridge Curl  Ladder, and we’re going to use a physio ball to