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Getbig Female Info Boards => Womens Physique, Bodybuilding, Wellness and Training => Topic started by: ilovebenching on May 24, 2026, 06:32:55 AM
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Sculpt Your Ultimate Lower Body: Bruna Lima Shares Her Exact Secret Glute Workout Routine (full routine + video) (https://globalcrimefeed.com/sculpt-your-ultimate-lower-body-bruna-lima-shares-her-exact-secret-glute-workout-routine/)
(https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcThlmgjF1_4AAAKWBFLi86XGo9ZiH-9Y07WGA&s)
The Bruna Lima Glute Workout Blueprint
While Bruna emphasizes training every single muscle group with identical intensity to maintain total physical symmetry, her lower-body development is undeniably her signature feature. To build prominent muscular density and peak shape, her training philosophy centers on heavy compound lifting combined with target isolation volume.
The Routine
To target the gluteus maximus, medius, and minimus effectively, run through this specialized routine utilizing a controlled tempo and a full range of motion.
1. Barbell Hip Thrusts
The Focus: The ultimate movement for maximum mechanical tension on the glutes at short muscle lengths. Bruna routinely trains heavy here, hitting personal records upwards of 225 lbs (approx. 102 kg).
Volume: 4 sets x 8–12 reps (Progressive Overload).
Pro-Tip: Pause for a full second at the peak of the contraction, keeping your chin tucked forward to protect your lower spine.
2. Smith Machine Squats or Hack Squats
The Focus: Excellent for safely overloading the lower body with a deep, controlled range of motion.
Volume: 4 sets x 10–12 reps.
3. Cable Glute Kickbacks
The Focus: Pure isolation to target the upper glute shelf and improve symmetry.
Volume: 3 sets x 15 reps (per leg).
4. Walking Deficit Lunges
The Focus: Dynamic unilateral stability that emphasizes the deep stretch position of the glutes and hamstrings.
Volume: 3 sets x 12 reps (per leg).
5. Bench Hyperextensions
The Focus: Finishing the workout by locking in the posterior chain.
Volume: 3 sets x 15 reps (Focusing purely on glute contraction rather than lower back extension)