10/14/2026
Want stronger glutes after 35, 40, 50?! Stop doing random workouts and start progressing the basics 🔥
At 46, I’m not chasing “perfect” glutes. I’m building strong ones🍑
This is the kind of workout I’d repeat over time and gradually make harder by increasing the dumbbells. I’m using 20 lb weights here, but the goal is to choose a load that challenges you and then progress as you get stronger.
That’s PROGRESSIVE OVERLOAD, and it’s one of the biggest keys to actually building muscle.
📲 Save this workout, repeat it, and don’t be afraid to go heavier when your body is ready😉
STRONG GLUTES
*Rep: 8-10
*Rounds: 3-4
1️⃣Staggered Squat to RDL (each side)
2️⃣Unilateral Step Up (I’m using a chair but also can use a bench or smaller step)
3️⃣Step Out Squat
4️⃣Bulgarian Split Squat (each side)
5️⃣Alt. Single Leg Glute Bridge
