This month’s featured workout is all about glute power, hip stability, and endurance. Elite Personal Trainer, Tommy Mavritsakis, has designed a high-volume glute training session that emphasizes time under tension (TUT) — a proven method for maximizing muscle activation and strength gains.
By slowing down your reps, controlling the tempo, and keeping the muscles under constant stress, you’ll feel the burn in every set. This isn’t just about aesthetics — strong glutes improve running, walking, hip drive, and everyday movement.
Why High-Volume Glute Training Works
- Time Under Tension (TUT): Slowing the movement keeps your muscles engaged longer, stimulating more growth and endurance.
- Hip Strength & Stability: Strong glutes support healthy hips, protecting your lower back and knees.
- Improved Performance: From athletes to casual gym-goers, stronger glutes enhance power, agility, and balance.
- Everyday Functionality: Whether climbing stairs, carrying groceries, or keeping up with your kids, strong glutes make daily movement easier.
The Workout
Follow the sequence of exercises below to maximize results. Begin each exercise with a light warm-up set using bodyweight or lighter weights before progressing into your working sets. Complete all sets of one exercise before moving to the next, resting just 30 seconds between sets to keep intensity high and muscles under tension.
1. Barbell Hip Thrust
2. Sumo (Elevated) Single Kettlebell Romanian Deadlift (TUT)
3. Hip Thrust Machine (Time Under Tension)
4. Knee Extension Machine
5. Glute Bridge (Bodyweight Only)
- 3 sets of 50 reps
- A high-rep finisher that builds endurance and mind-muscle connection while firing up every glute fiber.
Tips for Success
- Control the Tempo: On Romanian Deadlifts and Hip Thrusts, slow down the lowering phase to maximize time under tension.
- Focus on Form: Keep your core engaged and hips aligned to prevent injury and maximize glute activation.
- Push Through the Burn: The high reps and volume will challenge your endurance — stick with it to see results.
Ready to Train?
New to strength training or looking to take your workouts further? Partnering with a Personal Trainer is one of the best ways to set yourself up for success. With expert guidance, you’ll learn proper form, follow a program designed for your fitness level, and stay accountable to your goals. From building confidence in the gym to pushing past plateaus, a Personal Trainer gives you the tools, support, and motivation to maximize your results.
Meet Elite Personal Trainer Tommy Mavritsakis
Elite Personal Trainer, Tommy Mavritsakis, has always led an active lifestyle, engaging in athletics growing up while maintaining a consistent fitness routine. His fitness coaching journey began in 2015, gaining hands-on experience and education from ASU and the University of Memphis. As the former Fitness Director for the USC Trojans, he led fitness programs and offered personal training and group classes. After USC, Tommy managed personal training and provided personal training services at Gold’s Gym, further enhancing his expertise.
Tommy’s passion for fitness truly shines through in everything he does, from weightlifting and running to hiking and golfing. His dedication to training for Hyrox competitions and marathons speaks volumes about his commitment to the fitness lifestyle. His enthusiasm not only fuels his own progress but also inspires his clients to challenge themselves and stay on track with their fitness journeys. By offering continuous support and expert guidance, Tommy ensures that those he works with not only reach their goals but also grow stronger and more confident every step of the way.
