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Gym workouts

Glute workout (gym)

Glutes A of the glute workout plan. The hip thrust loads the top of the movement, the squat and split squat the bottom, the back extension the hinge, and the abduction machine the side of the hip. Trials found hip thrusts and squats grow the glutes about equally, so this session uses both. In your first two weeks, do 2 sets of each and stop every set with 3 or 4 reps to spare.

50 minIntermediate11 movesA band · A barbell · A bench or box · Strength machine · A cable machineGlutes · Hip abductors · Quads · Back
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Glute bridge12 reps
    Beginner · Glutes, Hamstrings, Abs · 3D demoEasier: Pelvic tilt into bridgeHarder: Glute kickback (quadruped hip extension)
  2. Lateral band walk10 steps each way
    Beginner · Hip abductors, Glutes, Quads · 3D demoStay low and keep your toes pointing forwardEasier: Hip abduction machineHarder: Lateral band walk, band at the feet
  3. Bodyweight squat10 reps
    Beginner · Quads, Glutes, Hamstrings · 3D demoThen 1 or 2 light sets of the hip thrustEasier: Sit squat (partial squat)Harder: Dumbbell goblet squat

Main sets

Rest as noted on each move

  1. Barbell hip thrust3 sets of 6 to 10
    Intermediate · Glutes, Hamstrings, Quads · 3D demoRest 2 to 3 min and stop 2 to 3 reps short of failure. Pause for a second at the top with your ribs down. Use a pad and collars, load the bar with your hips on the floor, and put the bench against a wall so it can't slide. Easier: a glute bridge with a dumbbellEasier: Glute bridgeHarder: Barbell back squat
  2. Barbell back squat3 sets of 6 to 10
    Advanced · Quads, Glutes, Hamstrings · 3D demoRest 2 to 3 min and stop 2 to 3 reps short of failure. Squat in a rack with the safety pins set, as deep as you control: full squats grew the glutes more than half squats. Easier: a goblet squat or the leg pressEasier: Bodyweight squatHarder: Overhead squat
  3. Rear-foot-elevated split squat (Bulgarian split squat)2 sets of 8 to 12 each side
    Intermediate · Quads, Glutes, Hamstrings · 3D demoRest 90 s and stop about 2 reps short. Hold dumbbells when bodyweight gets easy. Lower the rear foot if the back knee or front hip pinchesEasier: Reverse lungeHarder: Split squat jump
  4. Back extension on a 45-degree bench2 sets of 10 to 15
    Intermediate · Back, Glutes, Hamstrings · 3D demoRest 60 to 90 s. Lead with the hips and finish straight, not arched, and never fling into the top; move slowly if you have osteoporosis. Hold a plate to your chest to make it harderEasier: Ball back extensionHarder: Horizontal back extension (hyperextension, Roman chair)
  5. Hip abduction machine3 sets of 12 to 20
    Beginner · Hip abductors, Glutes · 3D demoRest 60 s; the last set can end 0 to 2 reps short of failure. Set the start width with the pin, lean forward slightly and control the returnHarder: Lateral band walk
  6. Standing cable glute kickback2 sets of 8 to 12 each side
    Intermediate · Glutes, Hamstrings · 3D demoOptional. Rest 45 to 60 s and stop 2 or 3 reps short. Stop the leg where your lower back starts to archEasier: Glute kickback (quadruped hip extension)

Cool-down (optional)

  1. Reclined figure four (eye of the needle, Sucirandhrasana)30 to 45 s each side
    Beginner · Glutes · 3D demoHold behind the thigh, not the shinHarder: Pigeon preparation (Eka Pada Rajakapotasana prep)
  2. Half-kneeling hip flexor stretch30 s each side
    Beginner · Quads, Glutes · 3D demoPad the kneeling kneeHarder: Couch stretch

Tips

  • When every set reaches the top of the rep range, add the smallest weight step and go back to the bottom of the range.
  • No hip thrust bench free? A barbell glute bridge on the floor trains the same movement.
  • A pinch at the front of the hip in the hip thrust: narrow your feet or shorten the range. Pain on the outside of the hip that lingers: see the hip bursitis guide.
  • Breathe out on each effort rather than holding your breath, especially if your blood pressure is high. With heart disease, check with your cardiac team before lifting heavy.
  • In pregnancy, after the first trimester, keep time flat on your back to a few minutes: prop your upper body up for the bridges and skip the reclined stretch.
  • Later in the week, the lower body gym workout adds deadlifts, more hip thrusts and lunges: together they give about 16 to 18 hard glute sets a week.

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.

Guides that recommend it

Find more moves like these

More gym workouts

Barbell strength workout A

Barbell strength workout A: back squats and bench presses in sets of five, plus rows. Workout B (squat, overhead press, deadlift) is a separate session.

40 minBeginner6 movesA band, A barbell

Leg day workout (gym)

A gym leg day: back squats, leg press, leg curls, Bulgarian split squats, leg extensions and calf raises.

55 minIntermediate9 movesA wall, A barbell

Chest workout (gym)

A gym chest workout: bench press, incline dumbbell press, cable flyes, dips and a push-up finisher.

45 minIntermediate7 movesA band, A barbell

Questions people ask

How long does the glute workout (gym) take?

About 50 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 band, A barbell, A bench or box, Strength machine, A cable machine. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at intermediate level. 8 of its 11 moves have an easier option listed beside them; use them freely.

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.