High Rep Glute Workout

“Train Loco” Issue# 6


When it comes to glute training we feel that it is a very important element to a proper lower body training program. The Gluteus maximus and gluteus minimus are very important muscle groups that are often underappreciated and underused. The fact is, when firing up the glutes and training them the correct way, this could have a carryover effect to compound leg workouts such as squats and deadlifts. When you improve your squats and deadlifts you end up being able to lift more loads which evidently lead to bigger muscle gains.

With the high rep glute workout we have for you here, this is another way to really deplete glycogen stores and pump blood into the muscles. Now, we don’t recommend doing high rep glute workouts for the rest of your leg day career you have ahead of you, but we do advocate doing a mixture of low reps, moderate reps and high reps. In this Train Loco issue, we have a high rep glute day for you to try… Time to fire up those glutes and get them to salute! 🙂

For a more in-depth article on firing up the glutes click here.


High Rep Glute Workout Example:

Before performing this workout, we highly recommend that you warm up on the bike for 5 minutes, do a mixture of static/dynamic stretches, foam rolling and activate your glutes properly by doing 2-3 sets of Monster Walks. See video here.




Rest Time

Glute Blaster Single Leg Kicks


25 each leg

Just alternate legs & that rest time will be a good amount

Sumo Deadlifts



Rest 90-120 secs

Barbell Hip Thrust



Rest 90-120 secs

Cable Pull Throughs



Rest 60 secs




“Train Loco”