22 07 07 Malena Working Out Glutes_0.mkv May 2026

To see results from a routine like Malena's, experts recommend several core strategies:

Finishers often include Cable Kickbacks , Seated Hip Abductions , or Fire Hydrants to "burn out" the muscle and target the glute medius and minimus for a rounded appearance. Key Training Principles 22 07 07 Malena Working Out Glutes_0.mkv

Most routines start with heavy, controlled movements like Barbell Hip Thrusts or KAS Glute Bridges . These target the glutes when they are most contracted. To see results from a routine like Malena's,

Spending 5 minutes on activation drills (e.g., clamshells or donkey kicks) before lifting "wakes up" the muscles so they perform better during heavy sets. Seated Hip Abductions