Dancalicchia | online coach

GLUTE DAY FULL BREAKDOWN (SAVE THIS)

We’re not just “working out”… we’re targeting every division of the glutes with intention

1. LEANED FORWARD ABDUCTION (START HERE)
10 reps — slow + controlled
1 sec pause closed 1 sec pause fully open

Biomechanical switch mid-set:
Finish reps standing upright abduction

What this hits:
Leaned forward = glute max (upper fibers)
Standing upright = glute medius (side shelf / width)
Constant tension = better mind-muscle connection + activation

Sets:
Warm-up Working Top heavy
Double rest pause
Drop set
Partials to failure

This is your activation + burnout combo to fully wake everything up.

2. SMITH MACHINE HIP THRUST

Execution:
Warm-up Working Top heavy

Then:
Drop back to working weight
5 x 5 protocol:
(5 pulses + 5 second hold at the top) × 5 rounds

What this hits:
Glute max (main driver of size + density)
Peak contraction = glute shelf
Pulses = extended time under tension
Holds = maximal fiber recruitment

3. ROPE PULL-THROUGHS (WIDE + ABDUCTED FEET)

Form cues:
Feet wide + slightly turned out
Push hips BACK (not down)
Squeeze through at the top

What this hits:
Glute max in lengthened position
Hamstrings (tie-in area)
Builds that glute–ham connection from the back

4. SINGLE LEG CABLE STEP-UPS

What this hits:
Glute max (unilateral strength)
Glute medius (stability + balance)
Helps fix imbalances side to side

5. SINGLE LEG ELEVATED HIP THRUST

What this hits:
Glute max (isolation + peak contraction)
Hamstrings (assist + tie-in)
Creates that rounded, lifted look

WHY THIS WORKS

This session hits:
Shortened position (hip thrusts)
Lengthened position (RDL/pull-through pattern)
Abduction (glute medius / upper glute)
Unilateral control (symmetry + detail)

That’s how you build full glutes, not just “big” glutes

Train with intent. Slow it down. Feel every rep.
That’s how you actually grow 🍑