Men Glutes Workouts

Men glute workouts built around hip thrust, squat, hinge, and unilateral patterns with evidence-informed set volume, realistic kilogram loading examples, and clear RIR-based progression for strength and hypertrophy.
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Workout 1

5 exercises15 sets

Men Glutes Strength and Size Template

Glutes, Hamstrings, Quadriceps, Abductors

A glute-focused template for men using heavy thrust and hinge work plus unilateral and abduction volume with straight working sets and simple week-to-week overload.

  1. 1
    Barbell Hip Thrust
    anatomy
    1Exercise

    Barbell Hip Thrust

    Rest 2m 30s

    • 18 reps x 80 kgRIR 3
    • 28 reps x 80 kgRIR 2
    • 38 reps x 80 kgRIR 1

    Lock ribs down, posteriorly tilt at the top, and pause 1 second in full hip extension.

  2. 2
    Romanian Deadlift
    anatomy
    2Exercise

    Romanian Deadlift

    Rest 2m 30s

    • 18 reps x 60 kgRIR 3
    • 28 reps x 60 kgRIR 2
    • 38 reps x 60 kgRIR 1

    Keep shins near vertical, hinge from hips, and stop where lumbar position stays stable.

  3. 3
    High-Bar Back Squat
    anatomy
    anatomy
    3Exercise

    High-Bar Back Squat

    Rest 3m

    • 16 reps x 70 kgRIR 3
    • 26 reps x 70 kgRIR 2
    • 36 reps x 70 kgRIR 1

    Brace hard, track knees over toes, and control depth to at least parallel with stable torso position.

  4. 4
    Dumbbell Reverse Lunge
    anatomy
    anatomy
    4Exercise

    Dumbbell Reverse Lunge

    Rest 2m

    • 110 reps x 24 kgRIR 3
    • 210 reps x 24 kgRIR 2
    • 310 reps x 24 kgRIR 1

    Long enough step to bias glutes, slight forward torso lean, and push through the front mid-foot.

  5. 5
    Seated Hip Abduction
    anatomy
    5Exercise

    Seated Hip Abduction

    Rest 1m 30s

    • 115 reps x 45 kgRIR 3
    • 215 reps x 45 kgRIR 2
    • 315 reps x 45 kgRIR 1

    Control both directions, avoid torso swing, and hold peak abduction briefly.