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Glute workout: 5 exercises to build stronger glutes
· 2 min read
The glutes are the biggest muscles in the body. They extend the hip (stand you up from a hinge or squat) and move the leg out to the side. A complete glute workout trains both jobs, in both the stretched and the squeezed position.
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Get today's workoutThe workout
- Hip thrust: 3 to 4 sets of 8 to 12
- Romanian deadlift: 3 sets of 8 to 10
- Bulgarian split squat: 3 sets of 8 to 12 a side, leaning slightly forward
- Hip abduction (machine or cable): 2 to 3 sets of 12 to 20
- Cable kickback: 2 sets of 12 to 15 a side
- Barbell hip thrustGlutes
- Romanian deadliftHamstrings, Glutes
- Bulgarian split squatQuads, Glutes
- Hip abduction machineGlutes
- Cable glute kickbackGlutes
How to feel your glutes working
- Hip thrusts: tuck your chin, keep your ribs down and push through your heels. Squeeze at the top for a second.
- Split squats: a longer stride and a slight forward lean move the work from the quads to the glutes.
- Romanian deadlifts: push your hips back until you feel a strong stretch, then drive them forward to stand.
How often
Two or three times a week works well for glutes. Squats, lunges and deadlifts on leg days already count, so a glute-focused day can be short.
Glute workout at home
Glute bridges and single-leg bridges, split squats, step-ups and band side steps need little or no equipment. Add a pause at the top of each bridge to make it harder.
Questions
- Are squats enough for glutes?
- Squats train the glutes, but adding a hip thrust or Romanian deadlift and some side work trains them more fully.
- Hip thrust or glute bridge?
- Both train the same movement. The hip thrust, with your back on a bench, allows a longer range and heavier loads.
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