How to build a glute workout

A good glute workout doesn't need many exercises. It needs a few that train the glutes in different ways. This four-part structure is the one Glowra's ready-made glute routines follow.

The four parts

Part	What it does	Examples
1. A thrust or bridge	Loads the glutes hardest at the top	Barbell hip thrust, dumbbell hip thrust, glute bridge
2. A hinge or squat	Works the glutes in a deep stretch	Romanian deadlift, goblet squat
3. A single-leg exercise	Trains each side on its own	Bulgarian split squat, reverse lunge, step-up
4. A finisher	Light, slow work for the side and back of the hips	Cable kickback, band lateral walk, fire hydrant

Put it in order

Do the heaviest, most demanding exercise first, while you are fresh, and the lightest last. Most people start with the thrust or the squat.

Choose your numbers

Use the starting numbers for your level (sets, reps and rest):

Level	Sets	Reps	Rest	Effort
Beginner	2	10–12	1:30	7 out of 10
Intermediate	3	8–12	1:30	8 out of 10
Advanced	4	6–10	2:00	8 out of 10
Expert	5	4–8	2:30	9 out of 10

Save time with supersets

Pair the single-leg exercise with the finisher, or two finishers together, as a superset.

An example

Barbell hip thrust
Dumbbell Romanian deadlift
Dumbbell Bulgarian split squat
Cable glute kickback, paired with band lateral walks

Prefer one that is already written? Try the 30-minute glute workout or the at-home glute workout.

Keep it and improve it

Repeat the same workout for several weeks and write down what you lift. Changing exercises every session makes it hard to see progress (when to add weight).

Glowra shares general fitness information only. It is not medical, health or diet advice. If you have an injury, a health condition or are pregnant, speak to a qualified professional before training.