60 Mins Glutes - Home Version

You will need bands, dumbbells and a steady surface to step up on eg: a chair Rest 45–90 sec between sets Progress each week by adding weight, reps, slower tempo, or more band resistance Form > Speed: Slow reps and glute squeeze matter more than heavier weights Do 1-2 warmup sets before the first big lift each day (e.g. body weight step ups or bodyweight glute bridges )