Wine Bottle Glutes Workout

A toast to Great Glutes!

A toast to Great Glutes!


Pamela asks:

Which weight should I start with? Knowing that I am experienced with intense training for about 5 years already, but heavy lifting has been a while. My weight is about 55 kg, I am 1.70m tall and 26 years old, maybe that also helps. The problem is that I have no clue where to start and I have no dumbbells yet so don’t want to end up buying something too light or too heavy.


I would recommend to first start out with something manageable. Maximus100 is free-weights exercise so you must develop balance along with strength, just as with any dumbbells workout. The tensor fasciae latae is a set of small hip muscles that provide side to side pelvic balance. When you start exercising the glutes, these muscles will burn as you balance until they catch up in strength and conditioning so we have to work with these muscles also.

 Before you purchase any weights, you can try workouts with 1.5 liter wine bottles. Sounds funny doesn’t it? Filled with water they weigh 2.5kg for 5kg workout. Filled with sand they weigh 3.5 kg each for 7kg workouts (add about 2kg for the Maximus also). They fit easily on the Maximus100 (a photo is attached). Just make sure your cork is nice and tight. From there you can decide how much more you want to increase the weight. I think it is important to learn the range of motion first and then go heavy later. Fortunately, with dumbbells you don’t have to buy everything all at once. You can buy a set or two and then add to your collection later. You can also consider other body exercises you might do with them.

 I find that you can do many glutes workouts per week with Maximus100. Because the range of motion is quite natural, there is no pulling or tearing of tendons and ligaments. Frequent workouts get the tensor fasciae latae muscles up to speed faster also. You will see what I mean as you get into it. So far, I know of no one who can lift 50kg. I max out at 25kg total weight and don’t intend to go higher any time soon. However, I first started with two 5kg dumbbells and moved rather quickly to 7.5kg and then 10kg dumbbells.

 Don’t rush to lift heavy weights though. Focus on form and the mind muscle connection. Once you get it to a nice natural movement you will accelerate to heavier weights soon enough and you will enjoy the workouts much more. From your stats, it sounds like you are in great shape. You should take before and after photos so you can see your results over time.

It’s great to hear from you and I hope this helps. Stay in touch and let me know if I can help in any way.

Best regards,