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Intermediate

Glute Focus Workout Routine

A glute focused routine trains three days a week, two of them built around the hips: hip thrusts twice, one hinge and one abduction movement, plus enough upper body work to stay balanced.

3 days a week · 16 exercises · Gym · free, no account needed to read

  • glutes
  • quads
  • abductors
  • hamstrings
  • shoulders
  • calves
  • chest
  • lats
  • lower back
  • upper back
Try Day 1 Lower A free
Clay illustration of a leg curl machine

Day 1 Lower A

5 exercises · ~40 min

  1. 1
    Barbell Hip ThrustBarbell
    3 × 8-10
  2. 2
    Romanian DeadliftBarbell
    3 × 8-10
  3. 3
    Leg PressMachine
    3 × 8-10
  4. 4
    Cable Hip AbductionCable
    3 × 10-12
  5. 5
    Lying Hamstring CurlMachine
    3 × 10-12
Customize this day

Day 2 Upper

5 exercises · ~40 min

  1. 1
    Wide-Grip Lat PulldownCable
    3 × 8-10
  2. 2
    Dumbbell Bench PressDumbbell
    3 × 8-10
  3. 3
    Seated Cable RowsCable
    3 × 8-10
  4. 4
    Dumbbell Shoulder PressDumbbell
    3 × 8-10
  5. 5
    Face PullCable
    3 × 8-10
Customize this day

Day 3 Lower B

6 exercises · ~45 min

  1. 1
    Dumbbell Hip ThrustDumbbell
    3 × 8-10
  2. 2
    Bulgarian Split SquatDumbbell
    3 × 8-10
  3. 3
    Dumbbell Step UpsDumbbell
    3 × 8-10
  4. 4
    Hyperextensions (Back Extensions)Machine
    3 × 10-12
  5. 5
    Thigh AbductorMachine
    3 × 10-12
  6. 6
    Standing Calf RaisesMachine
    3 × 12-15
Customize this day

Sets and reps are the beginner defaults: heavy compound lifts at 3 × 5-8 with two to three minutes of rest, everything else at 3 × 8-15 with about a minute. Change them to suit you.

Glute Focus questions, answered

How often should I train glutes?

Two focused sessions a week is plenty. Glutes recover well, but they still need days off to grow.

What are the best glute exercises?

Hip thrusts, Romanian deadlifts, split squats and a cable or machine abduction movement cover the whole muscle.

How long before I see results?

Strength changes in a few weeks, visible change usually takes two to three months of consistent training.

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