The Workout That BLEW UP My Glutes (6 Exercises)

The only glute day you need. 6 movements, 2 sets each, every set taken to real failure. This is exactly how I built mine.

Want the full program? THE QUADMOTHER METHOD is my complete 12-week lower body training guide. Every session, every set, every movement broken down on video.
👉 https://quadmother.com

CHAPTERS
0:01 Intro + Hip Thrust
0:54 Smith Bulgarian Split Squat
4:14 Smith Froggy
6:28 Rate Every Set
7:18 Single-Leg RDL
11:16 Froggy Machine (Single Leg)
14:38 Hip Abduction
15:34 Recap

THE WORKOUT
1. Hip Thrust: 2 sets to failure
2. Smith Bulgarian Split Squat: 2 sets per leg to failure
3. Smith Froggy: 2 sets to failure
4. Single-Leg RDL: 2 sets per leg to failure
5. Froggy Machine: 2 sets per leg to failure
6. Hip Abduction: 2 sets to failure

12 working sets. That’s it. Low volume protects the intensity, because you can’t take 50 sets to real failure. Nobody can.

KEY CUES
• Hip thrust: thrust UP, not back. The top is everything.
• Bulgarian: hips back first, knee stays over the heel.
• Froggy: short range, constant tension. Don’t hyperextend.
• RDL: stop where your hip range ends, or your back takes over.
• Abduction: no bouncing. Squeeze, pause, control.

Instagram: @teffanysam

#glutes #gluteworkout #legday #bodybuilding #quadmother

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