“Hi Bret, I love your blog. I’m going to be going on a week long vacation in September and I don’t want to lose my glutes during that time. I won’t have access to a gym or any equipment. What can I do to prevent loss of glute size? Thank you in advance. My glutes have never looked better since implementing your training by the way, I put an inch on my glutes since last month and lost an inch around my waist! Linda
Hi Linda! Nice work, keep it up!
You won’t lose your glutes in one week, it doesn’t work that way. Sometimes people take a week off and come back stronger, depending on their training and physiology. So don’t feel compelled to exercise every day while on vacation.
However, here is a simple glute workout that you can do. Either do this quick workout each day for each leg:
- one set of Bulgarian split squats
- one set of single leg hip thrusts
- one set of side lying hip raises
Or you could do 2-3 sets and space your workouts out every 2-3 days.
Here’s a video showing the routine:
Bulgarian split squats could be swapped with reverse lunges, high step ups, single leg box squats, skater squats, or even pistols for advanced individuals. Single leg hip thrusts could be swapped with single leg foot elevated hip thrusts, reverse hypers, single leg reaching RDLs, or even Russian leg curls, back extensions, or single leg back extensions (if you have something or someone to secure your feet). If side lying hip raises are too hard, you can do side lying clams and/or abductions instead. I mention these exercises in Bodyweight Strength Training Anatomy for those unfamiliar with them. If you can bring a band with you, you could do band seated hip abductions and/or various band walking exercises.
- You won’t lose your glutes in one week
- It’s easy to attain a great glute workout with just bodyweight
- Bring a band with you if possible to allow for even more options