Glutes Workouts

Glute-focused workouts built around hip extension and abduction patterns, with practical effort targets and realistic load progressions to improve muscle growth, strength, and lower-body performance.
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Workout 1

4 exercises13 sets

Glute Strength and Hypertrophy Template

Glutes, Hamstrings, Quadriceps, Abductors

A balanced glute session using thrust, hinge, unilateral squat, and abduction work with near-failure effort and progressive loading.

  1. 1
    Barbell Hip Thrust
    anatomy
    1Exercise

    Barbell Hip Thrust

    Rest 2m 30s

    • 110 reps x 40 kgRIR 3
    • 28 reps x 50 kgRIR 2
    • 38 reps x 60 kgRIR 2
    • 46 reps x 65 kgRIR 1

    Brace before each rep, keep ribs down, and avoid lumbar overextension at the top.

  2. 2
    Barbell Romanian Deadlift
    anatomy
    2Exercise

    Barbell Romanian Deadlift

    Rest 2m

    • 110 reps x 35 kgRIR 3
    • 28 reps x 45 kgRIR 2
    • 38 reps x 50 kgRIR 2

    Hinge from the hips with slight knee bend; keep bar close and torso braced.

  3. 3
    Dumbbell Bulgarian Split Squat
    anatomy
    anatomy
    3Exercise
    Dumbbell Bulgarian Split Squat

    Rest 1m 45s

    • 112 reps x 10 kgRIR 3
    • 210 reps x 12 kgRIR 2
    • 38 reps x 14 kgRIR 1

    Use a slight forward torso lean to bias glutes, and keep pressure through the full foot of the front leg.

  4. 4
    Machine Hip Abduction
    anatomy
    4Exercise

    Machine Hip Abduction

    Rest 1m 15s

    • 120 reps x 25 kgRIR 3
    • 215 reps x 30 kgRIR 2
    • 312 reps x 35 kgRIR 1

    Lead with the outer hip, avoid swinging, and keep tension through the full range.