Glute workout routine

Session A

1. Hip thrust

   Sets 3 · Reps 8 to 10 · Rest 2 min

2. Romanian deadlift

   Sets 3 · Reps 8 to 10 · Rest 2 min

   Alternatives: Dumbbell Romanian deadlift

3. Bulgarian split squat

   Sets 3 · Reps 8 to 10 per leg · Rest 90 s

   Alternatives: Lunges

4. Back extension

   Sets 3 · Reps 12 to 15 · Rest 1 min

Session B

1. Sumo squat

   Sets 3 · Reps 8 to 10 · Rest 2 min

   Alternatives: Squat

2. Hip thrust

   Sets 3 · Reps 12 to 15 · Rest 90 s

3. Lunges

   Sets 3 · Reps 10 to 12 per leg · Rest 90 s

   Alternatives: Bulgarian split squat

4. Leg press

   Sets 3 · Reps 10 to 12 · Rest 90 s

How it fits your week

These are two lower-body sessions. If you train three or four days a week, do A and B on separate days and use the others for your upper body. If you already follow a routine, you can replace your leg day with these two sessions. Leave at least 48 hours between A and B: both load your glutes and legs.

Why these exercises

Each session pairs an exercise that loads your glutes with the hip extended (the hip thrust), one that challenges them deep or in a stretched position (the Romanian deadlift or the sumo squat) and a single-leg exercise (the split squat or lunges), which also evens out differences between sides. A squat on its own doesn't cover all three. The full explanation is on the glute exercises page.

How to progress

The hip thrust is where you will be able to progress the most: it is stable and handles heavy loads. Once you complete all three sets at the top of the range, add 5 kg to the bar the next time you do that session (track each session separately). That is more than the 2.5 kg used on other exercises because the hip thrust tolerates bigger jumps. On single-leg exercises, add reps before moving to heavier dumbbells, because balance limits you there before strength does.

If you feel it more in your legs than your glutes

On the leg press, place your feet higher on the platform and a little wider, without going so deep that your hips lift off the pad. On the split squat, lean slightly forward. On the hip thrust, finish every rep with your hips fully extended and a one-second pause at the top. If you feel your lower back on the hip thrust, tuck your chin toward your chest and don't arch your back at the top.