Dana Linn Bailey doesn’t miss a training session and consistently offers useful tips for better technique. In her latest endeavor, Bailey walked fans through her most effective glute training routine, offering insight into how to perform the movements for maximum benefit.
As an IFBB Pro, Bailey reached incredible heights. She established herself as the inaugural 2013 Women’s Physique Olympia, displaying a showstopping combination of muscularity and shape. Although she has stepped away from the stage professionally, Bailey’s presence within the fitness and bodybuilding community is undeniable.
She boasts over 546,000 YouTube subscribers, where she regularly discusses workout techniques, diet, and physique transformations. With glute training on her to-do list, Bailey broke down how to make the most of each of these exercises for a better backside.
Former Women’s Physique Olympia Dana Linn Bailey Shares Her Most Effective Glute Workout
Check out the workout below:
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| Exercise | Sets | Reps |
|---|---|---|
| Hip Bridges | 4 | 8 reps |
| Abductors | 5 | 15-20 reps |
| Reverse Good Mornings | 4 | 12-10-8-8 reps |
| Sumo Reverse Hack Squat | 4 | 12-10-8-8 reps |
| Bosu Ball Bridge Ham Curls | 4 | 10-12 reps |
| Vertical Leg Press | 4 | 10-12 reps |
| Deficit Reverse Curtsy Lunge | 3 | 12 reps |
| Hyperextensions | 1 | Feel set |
“You’re going to see all my favorite exercises that I use to build up that romp. Follow along!”
Hip Bridges
Dana Linn Bailey started the workout with hip bridges though explained that she executed one-and-a-half reps during this exercise.
“It’s ham and glute day we are going to start off with one of my favorite exercises, every female’s favorite exercise, the old hip thrust. We’re going to do this one a little differently, we are doing four sets of eight reps but the eight reps are going to be one and a half reps.”
“More time under tension,” adds Bailey.
Abductors
She underscored that if a hip adductor/abductor machine is not available, this movement can be replicated with a hip circle.
“If you have a hip circle you could just do a hip circle instead. So maybe your gym doesn’t even have this or maybe you are training at home. If you are training at home you can do a barbell variation of that.”
“With this, our rep range is going to be about 15-20. I actually like to stay a little more upright just slightly tilted forward and then really focus, don’t rep out like this.”
Reverse Good Mornings
To properly exhaust the glute muscles, Bailey performed reverse good mornings while facing the machine.
“You’re going to be facing towards it instead of facing out which would be a little more quad-dominant. Now, we’re going to do a little compound set, we’re going to start with reverse good mornings, I call them Good Mornings or RDLs, they look very similar.
The reason I call it a Good Morning is usually the bar is on top of you and you’re going all the way back. However, I do bend my knees a little bit more like I would with an RDL. So, it’s sort of like a hybrid Good Morning RDL. Whatever you want.”
Sumo Reverse Hack Squat
While performing sumo reverse hack squats, DLB says to approach the lift from an angle so that you’re pushing from the posterior part instead of the quads.
“Instead of going up and down, you’re basically going to be going towards an angle so you’re pushing from that posterior part instead of pushing up like you would with your quads. You’re just going to try to match the same reps that you did with the Good Mornings, 12, 10, 8, 8.”
Bosu Ball Bridge Ham Curls
Next, Bailey performed Bosu ball bridge ham curls, stressing that she digs her heels and toes into the ball during each rep.
“You’re going to dig your heels into the ball and have them in nice and tight. Then, keeping your butt up so you’re going to have to squeeze your butt, and then you’re going to roll the ball as close as you can so now the ball is on my toes. Out to my heels, into my toes.”
Vertical Leg Press
Bailey kept a low foot placement on the vertical leg press for building her glutes.
“You’ll figure out foot placement. My foot placement is actually pretty low. Then, I’m angling my toes out. Another substitution with this would be a Smith machine. I used to do this, I’ve trained at public gyms I know what it’s like, I actually used to do this same exercise on the Smith machine and I would put a yoga mat underneath, one you want to lay on it so it doesn’t hurt your spine, but then I would double up under my butt so my butt would kink up.”
Deficit Reverse Curtsy Lunge
During deficit reverse curtsy lunges, Bailey says to cross over with your body. She likes to touch her knee to the ground during each rep.
“A regular lunge you’ll be stepping down here, we are going to be crossing over so that as you come down all that weight is going to be right here on the booty. Then, you’ll come back up. So, crossing behind you into a curtsy, I like to touch my knee to the ground.”
Hyperextensions
During her last exercise, Bailey performed hyperextensions but adjusted her body to put more emphasis on the glute muscles.
“We’re going to finish with hypers. When we are doing this, I like to put my heels in the back. You’re going to angle your toes out. So, already, just kind of doing that… I’m like squeezing my butt. Big thing here, instead of coming up and having your back nice and flat, that puts a lot of emphasis on my lower back.”
“To keep it on my glutes, I’m actually going to round all the way over. I’m going to keep my head under my hips.”
From quad-focused workouts to training like influencer Sam Sulek for a day, Bailey never backs down from a fitness challenge. She continues to provide her fans with easy-to-understand and practical workout advice for building a better body.
As a proven Olympia champion, Dana Linn Bailey is a source of knowledge for female bodybuilders following in her footsteps. Feel free to try out her latest glute-focused workout!
Watch the full video from Dana Linn Bailey’s YouTube channel below:
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