Each month we will be posting some top tips and exercises for all our female members and guests. Whether you are NEW to training or an established trainer we are here to offer you some valuable help and advice. Our staff are always on hand to either start you off on the right track or help guide you with tips on how to do the exercise correctly.

We begin the first in a series of posts on female training with the GLUTES!


Your Glutes are a muscle and as with other muscles they only grow or change shape when a suitable stimulus is applied to them.
You do NOT get a shapely, firm bum from spending hours upon hours on cardio equipment, the best way to do so is with resistance training.
Following a warm up to prime the muscles you will use; a typical Glute session would comprise firstly of:
•Bigger Compound exercises that require a lot of effort and burn lots of calories as well as breaking down the muscle tissue so it can recover and come back stronger.
•Secondly accessory lifts will make up the rest of your workout and allow you to work on weak points and target more specific areas.
On top of this get in some good stretching to increase your flexibility and allow for greater range of motion when performing things like Squats etc.

Here is a basic list of exercises for you to try:

Structure your workout as follows:
1• Wider stance back squat 5 x 10
2• Glute bridges 4 x 12
3• Sumo Deadlifts 3 x 20
4• Barbell Lunges 4 x 15 (each leg)
5• Thigh Abductor 4 x 15
6• Cable hamstring Kick backs 3 x 15 (each leg)

Let us know how you get on with the workout, and if you have any further questions with regard to training, or nutrition don't hesitate to ask. 

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