Fitness // Targeting Glutes

The Before and After

I’ve said it before, progress pictures are one of the best ways to track your progress. Obviously the quantitative methods are important, especially if body composition and strength are your primary focus, but a picture can be the difference between throwing in the towel or lacing up the kicks!

I’ve felt flat this week, my nutrition hasn’t been on target and my sleeps be all over the place. This has effected my workouts and subsequently my perception of progress, not to mention my blogging game (Monday’s post). But last week, as I was managing my iPhone photos between sets (aka selecting and deleting obnoxious selfie attempts 1 through to 56) I came across, what is now known as, the before picture. This was a picture taken in January 2015, which was around the time I started tracking macros and training consistently. I’ve always exercised and I’ve been weight training for a few years but never whole heartedly embraced it in terms of dedicating to my split, tracking my nutrition and reducing body fat… Yes I was a cardio bunny to start with. I decided to take a picture there and then to compare. Here it is.

Progress Glutes

This was the most motivated I’d felt in weeks and I couldn’t stop smiling. Glutes, along with a quest for nicely capped delts have been my main focus this past year and whilst I’m not where I want to be yet, I’m not going to deny myself this victory….. I mean, I grew a butt guys! You just have to keep going, the only person who can truly hold you accountable is you, but don’t be so hard on yourself. Enjoy the intermissions, forgive yourself the bad weeks, remind yourself why and where you started and celebrate the mini achievements as well as the landmark goals. This is what will drive you, focus you and keep you going.

Glutes Workout // 3 Sets 10-2 Reps


Lunges with Kick Backs (walking or stationary)

Barbell Glute Bridge Raises

Donkey Kicks

Cable Abductor

Cable / Smith Machine Kick Backs

Sumo Squats

Curtsy Lunges

Step up with Kick Backs

These are just a few of my favourite exercises for targeting glutes, as always consult your trainer or (trusted) for how to complete the exercises with the correct form. I read a quote last week ‘exercise is a celebration of what you can do, not a punishment for what you ate’. It’s a privilege not a price to be paid, enjoy it.


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