Glute workouts include hip thrusts, squats, deadlifts, step-ups, bridges, and band work for well-rounded strength.
Looking for a simple way to build power and joint support around your hips? This guide lays out glute training that works. You’ll see exercise lists, cues, set/rep ideas, and mistakes to avoid. The moves train the gluteus maximus and medius with safe progressions you can run at home or in the gym.
What Are Some Glute Workouts? Full Menu And How To Use It
Here’s a broad list of glute workouts grouped by type. People ask, “what are some glute workouts?” so here’s a clear list you can use. Pick two to four moves per session, then rotate patterns across the week so you hit hip extension, hip abduction, and single-leg work.
| Exercise | Primary Target | Equipment |
|---|---|---|
| Barbell Hip Thrust | Maximus (lockout power) | Barbell/bench |
| Glute Bridge | Maximus (beginner load) | Bodyweight/dumbbell |
| Back Squat | Maximus + quads | Barbell |
| Romanian Deadlift | Maximus + hamstrings | Barbell/dumbbells |
| Bulgarian Split Squat | Maximus + balance | Dumbbells/bench |
| Step-Up | Maximus + medius (stance control) | Dumbbells/box |
| Lateral Band Walk | Medius/minimus (stance stability) | Mini-band |
| Clamshell | Medius/minimus (hip rotation) | Mini-band |
| Cable Hip Abduction | Medius/minimus | Cable/ankle cuff |
| Kettlebell Swing | Maximus (hinge speed) | Kettlebell |
Glute Workouts For Beginners And Busy Days
Start with two sessions per week. Run one hinge day and one squat/lunge day. Aim for 2–3 sets of 8–12 reps on loaded moves and 12–20 reps on band work. Rest 60–120 seconds between hard sets. That rep zone builds strength and muscle with steady, clean form.
Hinge Day
- Hip thrust or glute bridge — 3 x 8–12
- Romanian deadlift — 3 x 8–10
- Lateral band walk — 2 x 12–20 steps each way
- Clamshell — 2 x 12–20 per side
Squat/Lunge Day
- Back squat or goblet squat — 3 x 6–10
- Bulgarian split squat — 3 x 8–12 per leg
- Step-up — 2 x 8–12 per leg
- Bridge hold — 2 x 20–40 seconds
Keep the last two reps hard but clean. Progress by adding small weight jumps, an extra rep per set, or one more set on the first move.
Form Cues That Make Glute Workouts Safer
Hip Thrust Or Bridge
Set your upper back on a bench edge. Roll the bar to the crease of your hips or hold a dumbbell across the lap. Plant feet shoulder-width, shins vertical at the top. Tuck ribs, squeeze at lockout for a beat, and keep eyes forward. No over-arching at the top.
Romanian Deadlift
Hold the bar or two dumbbells. Push the hips back as the torso tilts. Keep a soft knee bend and a flat back. Lower until a strong hamstring stretch shows up, then drive the floor away and snap the glutes on the way up.
Squat Variations
Brace the trunk, spread the floor with your feet, and sit between the hips. Depth should keep the spine tall and the knees tracking the toes. Use a box as a depth guide if you need it.
Single-Leg Patterns
On split squats and step-ups, keep the front foot loaded, big toe down, and shin roughly vertical. Let the back knee drop under control. Press through the heel and mid-foot to rise.
Band Work
Place the band above the knees. Keep toes straight, knees soft, and ribs stacked. Step wide enough to feel the side hip light up without rocking the body.
Stronger glutes tend to help with daily tasks and sport. Better hip drive supports lifting, climbing stairs, and running. Many clinicians also note less knee and back strain when side-hip strength improves. For a practical overview with photos, see this Cleveland Clinic rundown of eight moves that target the maximus, medius, and minimus best glute exercises. That guide is handy for beginners today.
Why These Moves Work
Compound moves hit more tissue and allow higher loading, which supports size and strength gains in the glutes. Guidance from the National Strength and Conditioning Association highlights squats, deadlifts, lunges, hip thrusts, and bridges as core patterns for building the glutes, with strong use cases for barbell hip thrusts paired with other lifts.
Programming Basics For Glute Growth And Strength
Stick with two to three total-body or lower-body days each week. Include at least two moves from the menu per day. Keep weekly volume between 10 and 20 challenging sets for the glutes, split across patterns. Most lifters land near 12–16 hard sets per week. Spread that over two or three days so sessions stay sharp.
General health guidance also asks adults to include muscle-strengthening work on two days weekly. You can meet that target with these lifts. See the CDC adult activity guidelines for the full baseline.
Rep And Load Targets
- Strength bias: 3–5 sets of 3–6 reps on the first lift; long rests.
- Hypertrophy bias: 3–4 sets of 6–12 reps; steady tempo; rest 60–120 seconds.
- Endurance bias: 2–3 sets of 12–20 reps on band work or bodyweight drills.
Train near two reps from failure on most sets. Leave a tiny bit in the tank so form stays crisp. On your final set, push close to failure when safe. Track sessions in a log so progress doesn’t stall.
What Are Some Glute Workouts? Coaching Notes And Mistakes
These quick notes keep output high and risk low. They apply across moves and fit any level. Great form beats a heavy bar that drifts off path.
| Move | Do This | Avoid This |
|---|---|---|
| Hip thrust/bridge | Shins near vertical; hard squeeze at top | Flaring ribs; slamming the bar |
| Romanian deadlift | Push hips back; keep lats tight | Rounding spine; sliding to the toes |
| Back or goblet squat | Brace; knees track toes; stable depth | Heels lifting; knees caving |
| Bulgarian split squat | Torso tall; full knee bend | Leaning forward; bouncing off the bottom |
| Step-up | Drive through the whole foot | Pushing off the back leg |
| Lateral band walk | Short, crisp steps | Rocking the trunk |
| Clamshell | Keep hips stacked; slow tempo | Rolling the pelvis back |
Close Variant: Good Glute Workouts For Beginners And Intermediates
New lifter? Run the two-day plan for eight weeks. Then step to three days with a light, medium, and heavy split. Keep the same lifts but shift load and reps to spread stress through the week. The sample below shows one way to do it.
Three-Day Split Example
- Day A (Light): Hip thrust 3 x 12; squat 3 x 10; lateral band walk 2 x 15 each way.
- Day B (Medium): Romanian deadlift 4 x 8; step-up 3 x 10 per leg; clamshell 2 x 15 per side.
- Day C (Heavy): Hip thrust 5 x 5; Bulgarian split squat 4 x 6 per leg; bridge hold 3 x 30–45 seconds.
Progressions, Regressions, And Variations
Make A Move Easier
- Swap a barbell hip thrust for a bodyweight bridge.
- Use a goblet squat before back squats.
- Lower the box height on step-ups.
- Hold the bench with the back hand on split squats to steady balance.
Make A Move Harder
- Add a pause at the bottom of squats or RDLs.
- Set a 2–3 second hold at hip thrust lockout.
- Try deficit reverse lunges for extra range.
- Use a thicker band on side steps or clamshells.
Swap-Ins To Keep Training Fresh
- Hip thrust → frog pump or single-leg bridge.
- Back squat → front squat or safety bar squat.
- RDL → good morning with light load.
- Step-up → low box jump for power once form is solid.
Warm-Up And Mobility That Helps
Five to ten minutes sets you up. Breathe through the nose, then add two rounds of the flow below:
- 90/90 hip switches — 6 slow reps
- Glute bridge — 8 controlled reps
- World’s greatest stretch — 3 each side
- Banded lateral steps — 10 each way
- Bodyweight squat with 3-second pause — 5 reps
Finish with two light sets of your first lift. That primes the exact pattern and lets you check stance and tempo before loading up.
Recovery, Frequency, And Deloads
Most people make steady gains with two or three lower-body days per week. Sleep enough, eat a mix of protein, carbs, and fats, and spread hard sessions with at least one rest day between them. Every fourth to sixth week, pull back volume or load for several sessions and let the body rebound.
If you want more exercise options with clear demos, the American Council on Exercise hosts a full library with step-by-step cues for hip, glute, and leg work. Browse the ACE exercise library and pick moves that fit your space and gear.
Frequently Asked Form Questions
Where Should I Feel A Hip Thrust?
At lockout, the tension sits mostly in the glutes. If you feel it only in the quads, slide the feet farther from the bench. If you feel it in the low back, brace harder and stop just short of a hard arch.
How Low Should I Squat?
Go to a depth that keeps control, a braced trunk, and heels planted. If your torso folds, raise the box or pull load back. Depth grows with practice.
What If My Knees Cave In?
Add a light band just above the knees on squats and bridges. Press out on the band as you stand. That cue can wake up the side hip and clean the path.
Putting It All Together
What are some glute workouts? You’ve now got a complete list, a starter plan, and clear cues. Keep sessions brief and focused. Pick a few moves, load them well, and improve a little each week. Over time you’ll feel steadier on stairs, faster on sprints, and stronger on every hinge and squat you do.