Karen Yoakum Works Glutes

November 02, 2016 2 min read


Welcome back to Blackstone Labs.

If you haven't already noticed, we have been steadily upping our Youtube content for a while now. We are dedicated to providing all of our viewers with top-notch athletic advice from the best sources available.

Today's video is no exception as we are met with IFBB professional and fitness trainer Karen Yoakum. She specializes in creating award-winning physiques for women, and here we see one of her premier glutes routines.

Karen has gone ahead and broken down the content of her video for you:

"3 sets of this without resting:

20qty side squats (each side counts as a rep)
20qty regular squats
20qty alternating reverse lunges (10 each leg)

1st Exercise:
Lying hamstring curl - rest 30 seconds b/t sets
3 sets of 20 reps

2nd Exercise:
Smith machine squats on heels with a pelvic thrust - rest 30 seconds b/t sets
3 sets of 15 reps

3rd Exercise:
Leg press with feet high on platform pushing through heels
dumbbell reverse lunges on right leg
dumbbell reverse lunges on left leg

3 sets of 15 reps

*do 1 set of each exercise without rest. Then rest for 30-45 seconds and do 2 more sets

4th Exercise:
Glute kickback machine

4 sets of 15 reps on each leg

Beginners - rest 30-45 seconds between sets
Advanced - no rest

5th Exercise:
Smith machine lunge dips OR you can use dumbbells

12 reps on right leg
12 reps on left leg 
15 reps on right leg
15 reps on left leg
20 reps on right leg
20 reps on left leg 

*as the reps increase - you can decrease the weight. Don’t take rest except to change the weight. "

Follow Karen on Instagram for tons of fitness-related content. She has made a quite a name for herself already and we look forward to seeing everything she has to offer in the future.


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Karen Yoakum Instagram: @karenyoakum_ifbbpro