Hi guys I have been following this workout from LeanBeefPatty on YouTube for a few months and do it 1-2 times a week. I have seen great results mainly in my quads (also in glutes) but would like to have it mainly target my glutes since this is my main goal. Can anybody let me know what I should switch out that would allow me to see more glute growth?
I’m thinking switch out the elevated goblet squats since I mainly feel this in my quads but I just don’t know what to do instead/how many sets and reps.
Please let me know your thoughts
@rtfm For anyone else who can't/doesn't want to watch the video the workout is:
Bulgarian Split Squat 3x10-12
Heel Elevated Goblet Squats 4x15
Hip Thrust 4x12-15
Romanian Dead Lift 4x12
So the split squats, hip thrust and rdl's will all work your glutes. 3/4 there so I suppose if you want to you can swap out the squats for something else. But you'd probably be served just as well by adding in another one. Something like a kickback or hip extension.
@rtfm Your options here are basically one of three. The first is the addition of another glute focused exercise. Second would be the modification of one of the present exercises. The third is changing the frequency, volume, and/or intensity of one or more of the exercises. Finally, if you really wanted to, you could get away with all 3. However, that's a lot of work and I don't think that's what you're looking for. Hope this helps!
@kafunked If I was to replace the elevated goblet squat with a more glute focused exercise, which one would you recommend? I only have dumbbells and workout from home
@rtfm My apologies for not responding sooner. First, I see you mentioned you workout from home and only have dumbbells. How many do you have and what are the weight increments? Second, I see someone responded by saying to perform glute kickbacks. Personally I would disagree with doing this exercise since not only do you workout from home but also have limitations, this exercise would be difficult to progress in. It also would take up a fair amount of time and for some, can be uncomfortable to perform. If you were looking to add an exercise my advice would be to experiment. The major movements that gluten perform are extension, abduction, and external rotation of the hip joint. So, as long as the movement consists of at least one of those it will be good. Also, what is your focus for training (examples: strength, endurance, hypertrophy, etc.)?
@dawn16 I have seen great results in my glutes and GREAT results in my quads lol I’m hoping if I change out the elevated goblet squats to something more glute focused, I will see even more results in the glutes
