Kaylyn Gooslin’s Glute & Hamstring Workout

Glute Activation workout

Glute Activation Workout

The glutes are more important than you can think of, is not just a simple muscle it has multiple layers and it has important functions that is why we need to keep it in shape.

It’s a muscle group you need to pay attention to because:

  • Not just one muscle, but a threesome, the gluteus maximus, gluteus medius and gluteus minimus.
  • It helps your body stay upright to be able to workout.
  • You use them to stand, push yourself when you go upstairs when you dance.
  • A Weak boom boom can bring injuries to your body because you put more pressure on your other muscles.
  • A well-trained muscle group you sit on, if you work in front of a computer, then you need to know that a firm and tones butt can prevent you from
  • getting lower back pain if you sit for 5 hours working on a computer screen.

This is one of those workout routines which will get all muscles activated.


  • Pigeon
  • Butterfly Lunge

Glute activation:

  • Monster Walks
  • Hip Thrusts
  • Glute Kick Backs

The Workout:

  1. Dumbbell Romanian deadlift – 4 sets, 15 reps
  2. Superset
    – Cable deficit Romanian Deadlift – 4 sets, 15 reps
    – Cable pull thru – 4 sets, 15 reps
  3. Lying dumbbell hamstring curl – 4 sets, 15 reps
  4. Walking lunge – 4 sets, 10 reps
  5. Bulgarian split squat – 4 sets, 10 reps
  6. Wide stance leg press – 4 sets, 15 reps

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