Last Updated on March 9, 2023 by Femniqe
Once you start using glute supersets, you’ll never stop using them.
You‘ll see and feel the difference, especially if you want to maximize your glute gains. We’ll be diving into the world of glute supersets and how they can help you build fabulous glutes.
By the end of this guide, you’ll have all the tools you need to create your own glute supersets workout and start seeing results.
What Is A Glutes Superset Workout
They are a type of workout that involves performing two or more glute exercises back-to-back with little to no rest in between.
This approach is very effective for targeting the gluteus muscles and can help you achieve a bigger and rounder butt.
So why are glute supersets so effective?
Well, when you perform exercises in a superset format, you increase the intensity of your workout, which can lead to greater glute activation and hypertrophy(1).
Plus, since you’re working multiple muscle groups at once, you’ll burn more calories and boost your metabolism, which can help you to not only get better glutes but lose fat as well.
How Glute Supersets Work
Alright, now that we have a basic understanding of what glute supersets are, let’s dive a bit deeper into how they work.
When it comes to glute supersets specifically, the idea is to focus on exercises that target the glute muscles, such as hip thrusts, glute bridges, squats, lunges and deadlifts.
By performing these exercises in a superset format, you’ll be able to really fatigue your glutes and activate more muscle fibers than you would with traditional sets.
When you work your glutes to the point of fatigue, you create small microtears in the muscle fibers, which then repair and grow stronger during rest periods.
By constantly challenging your glutes with superset workouts, you can stimulate greater booty growth and achieve those fabulous curves.
Best Exercises For Glute Supersets
Let’s now take a look at some exercises that you can include in your glute supersets workout to help you achieve those fabulous curves.
Hip Thrusts
They are an excellent exercise for targeting the glutes and can be included in your glute supersets workout.
- Start by sitting on the ground with your back against a bench or step, and place a barbell across your hips. Alternatively, you can use a resistance band or weight plate.
- Position your feet flat on the ground, hip-width apart, and bend your knees to a 90-degree angle.
- Brace your core, engage your glutes, and lift your hips up towards the ceiling until your body forms a straight line from your shoulders to your knees.
- Hold for a few seconds at the top of the movement, then slowly lower your hips back down to the starting position.
Repeat for the desired number of reps, typically around 10-15, and aim for 3-4 sets. To make hip thrusts more challenging, you can add weight or perform single-leg hip thrusts.
Glute Bridges
- To perform glute bridges, lie on your back with your knees bent and your feet flat on the ground.
- Now slowly push your hips up towards the ceiling, and make sure to squeeze your glutes at the top.
- Next lower your hips to the starting point and repeat. To make glute bridges more challenging, you can add weights or perform single-leg glute bridges.
Step-ups
- To perform step-ups, stand in front of a bench or step and place one foot on top of it. Then, push through your heel to lift your body up onto the bench, keeping your knee in line with your ankle.
- Slowly step back down carefully and repeat on the other leg. To make step-ups more challenging, you can add weights or perform jump step-ups.
Squats
A classic move for targeting your glutes, quads, and hamstrings.
- To perform squats, stand with your feet hip-width apart and slowly lower your body down as if you’re sitting back into a chair.
- Keep your chest up and your weight in your heels, then push through your heels to stand back up.
- To make squats more challenging, you can add weights or perform jump squats.
Lunges
- To perform lunges, start with one foot in front of the other, then lower your body down until your back knee is just above the ground.
- Make sure your front knee stays in line with your ankle, and keep your core engaged. To make lunges more challenging, you can add weights or perform jumping lunges.
These are just a few examples of the many exercises you can include in your glute supersets workout. The key is to focus on exercises that target your glutes and challenge your muscles in a superset format.
Tips When Creating Your Glute Superset Workout
Now that we have covered some exercises that are ideal for glute supersets, let’s move on to creating a glute supersets workout that will help you get those fabulous curves you’re after.
Choose your exercises
Begin by selecting 3-4 exercises that target your glutes, such as squats, lunges, deadlifts, and glute bridges.
You can choose exercises that use your body weight, resistance bands, or weights.
Determine your reps and sets
To create your workout, you’ll need to determine how many reps and sets you’ll do for each exercise.
A typical glute supersets workout might involve performing each exercise for 10-15 reps, and completing 3-4 sets of each exercise before moving on to the next.
Combine exercises into supersets
Next, pair two exercises together to create a superset. For example, you might perform 10 reps of squats, followed immediately by 10 reps of lunges. Rest for 30-60 seconds, then repeat the superset for a total of 3-4 sets.
Mix up your supersets
You can create different combinations of exercises to keep your workouts interesting and challenging.
For example, you might create a superset of deadlifts and glute bridges, or combine step-ups and squats.
Include rest periods
Remember to include rest periods between your supersets to allow your muscles to recover.
Rest for 30-60 seconds between each superset, and take a longer rest period of 2-3 minutes between each circuit of exercises.
Cool down and stretch
Finally, make sure you cool down properly after your workout and stretch your glutes to reduce soreness and improve flexibility.
By following these steps, you can create an effective glute supersets workout that will challenge your muscles and help you achieve those fabulous curves.
Remember to adjust the number of reps, sets, and exercises based on your fitness level and goals, and always listen to your body to prevent injury.