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BLU GLUTE LAB™
BLU Glute Builder
Intermediate35 MINGym or dumbbellsGlute hypertrophy
Progressive glute training built in four deliberate stages.
A structured glute session for training with intent: prime the muscle, load it with a heavy hinge, build volume, then finish with controlled burnout work.
01Activation
Banded Glute Bridge
2 x 15
Ribs down, tailbone slightly tuckedDrive through your heelsPause and squeeze at the top
02Strength
Hip Thrust (barbell or dumbbell)
4 x 8-10
Chin tucked, eyes forwardShins vertical at the topLower with control for two seconds
03Growth🔒 MEMBER ACCESS
2 exercises in this stage are part of BLU coaching and membership.
04Finisher🔒 MEMBER ACCESS
1 exercise in this stage are part of BLU coaching and membership.
WANT THE FULL SESSION?
Stages 03 and 04 are part of BLU coaching and membership. Find the coaching experience that fits your goals and schedule.
More from the BLU Glute Lab
20-Minute BLU GlutesAll levels · 20 minMinimal equipmentBLU At-Home GlutesBeginner to intermediate · 25-30 minDumbbells or bands
Not sure which fits you? Take the 3-question workout match.
General fitness information, not medical advice. Move within your own limits and check with a professional if you have an injury or health concern.