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Glute session A: bridges to hip thrusts, split squats and side-hip work

A 20-minute glute session, and session A of our 30-day glute challenge. Pick one step in each block, using the challenge's step rules, and move up when every set reaches the top of its range with good form. The challenge's phases set your sets each week; the doses here are the full range. The last step of each ladder is the gym option.

20 minBeginner16 movesA wall · A band · An anchor point · A barbell · A bench or box · A dumbbell · Strength machineGlutes · Hip flexors · Quads · Hamstrings · Hip abductors
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Glute bridge10 slow reps
    Beginner · Glutes, Hamstrings, Abs · 3D demoEasier: Pelvic tilt into bridgeHarder: Single-leg glute bridge
  2. Standing hip CARs2 slow circles each way, each hip
    Beginner · Glutes, Hip flexors, Hip abductors · 3D demoHold a wallEasier: Hip circles on all foursHarder: 90/90 hip lift-off
  3. Bodyweight squat8 slow reps
    Beginner · Quads, Glutes, Hamstrings · 3D demoEasier: Sit squat (partial squat)Harder: Dumbbell goblet squat

Bridge ladder (pick your step)

Rest 60 to 90 s; 2 to 3 min for hip thrusts

  1. Glute bridge2 to 3 sets of 10 to 15
    Beginner · Glutes, Hamstrings, Abs · 3D demoPause for 1 to 2 seconds at the top; stop when your shoulders, hips and knees line up, ribs downEasier: Pelvic tilt into bridgeHarder: Single-leg glute bridge
  2. Staggered-stance bridge (offset bridge)2 to 3 sets of 6 to 10 each side
    Beginner · Glutes, Hamstrings, Hip abductors · 3D demoOne heel a little further forward than the otherEasier: Pelvic tilt into bridgeHarder: Single-leg glute bridge
  3. Single-leg glute bridge2 to 3 sets of 8 to 12 each side
    Intermediate · Glutes, Hamstrings, Abs · 3D demoOther knee held to your chest; a 2-second hold at the top, hips levelEasier: Glute bridgeHarder: Barbell hip thrust
  4. Band-resisted glute bridge2 to 3 sets of 8 to 12
    Beginner · Glutes, Hamstrings, Quads · 3D demoA band anchored low across your hips, or a dumbbell on your hips as a loaded floor bridgeEasier: Glute bridgeHarder: Single-leg glute bridge
  5. Barbell hip thrust3 sets of 6 to 10
    Intermediate · Glutes, Hamstrings, Quads · 3D demoGym: bench against a wall, a padded bar and collars, and load the bar with your hips on the floorEasier: Glute bridgeHarder: Barbell back squat

Split squat ladder (pick your step)

Rest 60 to 90 s

  1. Split squat2 to 3 sets of 8 to 12 each leg
    Intermediate · Quads, Glutes, Hamstrings · 3D demoFingertips on a wall; lower your back knee straight down, with a pad under itEasier: Bodyweight squatHarder: Reverse lunge
  2. Reverse lunge2 to 3 sets of 8 to 12 each leg
    Intermediate · Quads, Glutes, Hamstrings · 3D demoHold a support while you learn itEasier: Split squatHarder: Split squat with dumbbells
  3. Rear-foot-elevated split squat (Bulgarian split squat)2 to 3 sets of 6 to 10 each leg
    Intermediate · Quads, Glutes, Hamstrings · 3D demoBack foot on a step; hold dumbbells when bodyweight is easy. Lower the back foot if your knee or the front of your hip pinchesEasier: Reverse lungeHarder: Split squat jump
  4. Dumbbell goblet squat3 sets of 8 to 12
    Intermediate · Quads, Glutes, Abs · 3D demoGym, or a dumbbell at home: as deep as you control. Or the leg press, 3 sets of 8 to 12Easier: Bodyweight squatHarder: Barbell front squat

Side-hip ladder (pick your step)

Rest 45 to 60 s

  1. Side-lying leg raise1 to 2 sets of 12 to 15 each side
    Beginner · Hip abductors, Glutes · 3D demoHeel leading, leg slightly behind you. Don't lie on a sore outer hipEasier: Lateral band walkHarder: Lateral band walk, band at the feet
  2. Lateral band walk1 to 2 sets of 10 to 15 steps each way
    Beginner · Hip abductors, Glutes, Quads · 3D demoBand above your knees or at your feet; stay in a quarter squatEasier: Hip abduction machineHarder: Lateral band walk, band at the feet
  3. Side plank with leg lift1 to 2 sets of 6 to 10 each side
    Advanced · Hip abductors, Glutes, Abs · 3D demoOnce side planks on your feet are steadyEasier: Side plankHarder: Copenhagen plank
  4. Hip abduction machine2 sets of 12 to 20
    Beginner · Hip abductors, Glutes · 3D demoGym; the last set can end 0 to 2 reps shortEasier: Supine isometric hip abduction (belt press)Harder: Lateral band walk

Cool-down

  1. Reclined figure four (eye of the needle, Sucirandhrasana)30 to 45 s each side
    Beginner · Glutes · 3D demoHold behind the thigh, and never press down on the crossed kneeHarder: Pigeon preparation (Eka Pada Rajakapotasana prep)

Tips

  • The challenge sets each week's sets: in week 1, 2 sets of the bridge and split squat ladders and 1 of the side-hip ladder, with 3 or 4 reps to spare; from week 2, 3 sets of the bridge ladder and 2 of the others, 1 to 3 reps to spare.
  • When every set reaches the top of its range for 2 sessions, lower for 3 seconds for a session, then move up a step and go back to the bottom of its range.
  • Knees: discomfort up to 2 out of 10 is fine, and up to 5 if it has settled by the next morning; otherwise shorten the range. A pinch at the front of the hip: go shallower.
  • Breathe out as you push up rather than holding your breath.
  • In later pregnancy, prop your upper body up for bridges rather than lying flat for more than a few minutes. After a birth, start with our postpartum and pelvic floor guides.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Part of these weekly plans

Follow the whole week: which session on which day, and how to progress.

Find more moves like these

More strength at home

Beginner bodyweight workout

A 20-minute full-body workout with no equipment: squats, knee push-ups, bridges, lunges and planks.

20 minBeginner10 movesNo equipment

Full-body bodyweight workout

An intermediate no-equipment workout: push-ups, split squats, single-leg bridges, pike push-ups and core work.

30 minIntermediate11 movesNo equipment

Full-body dumbbell workout

A 35-minute full-body strength workout with dumbbells: goblet squats, presses, rows, Romanian deadlifts and carries.

35 minIntermediate9 movesA band, A dumbbell

Questions people ask

How long does the glute session a: bridges to hip thrusts, split squats and side-hip work take?

About 20 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A wall, A band, An anchor point, A barbell, A bench or box, A dumbbell, Strength machine. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 15 of its 16 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.