Glute workouts
Two glute workouts that pair a heavy stretch exercise with a bridge for the squeeze, plus every glute exercise in the library.
The glutes extend the hip, so they grow from hip thrusts and bridges, which load them at the top, from hinges like Romanian deadlifts, which load them at a stretch, and from deep squats and lunges. Abduction work (band walks, side-lying raises) trains the smaller glute medius on the side of the hip.
Glute workout
Bridge for the top, Romanian deadlift for the stretch, split squats for both.
Barbell Glute Bridge- Sets
- 4
- Reps
- 8–12
- Rest
- 2 min
Romanian Deadlift- Sets
- 3
- Reps
- 8–10
- Rest
- 2 min
Bulgarian Split SquatLean slightly forward.- Sets
- 3
- Reps
- 8–10 each leg
- Rest
- 90 s
Cable Standing Hip Extension- Sets
- 3
- Reps
- 12–15 each leg
- Rest
- 60 s
Glute workout, squat and swing
Deep squats and swings, finished with band walks for the side of the hip.
Barbell Back Squat- Sets
- 4
- Reps
- 6–8
- Rest
- 2–3 min
Dumbbell Step-up- Sets
- 3
- Reps
- 10 each leg
- Rest
- 90 s
Kettlebell Swing- Sets
- 3
- Reps
- 15
- Rest
- 90 s
Monster Walk- Sets
- 2
- Reps
- 15 steps each way
- Rest
- 60 s
Can’t do one of these?
Machine taken or training somewhere else? Each of these has substitutes that work the same muscles.
Tips
- At the top of a bridge or thrust, tuck your pelvis slightly and squeeze. If you feel it in your lower back, you are arching instead of extending your hips.
- For lunges and split squats, a longer step and a slight forward lean move the work toward the glutes.
- Pair a heavy stretch exercise (Romanian deadlift, deep lunge) with a squeeze exercise (bridge, thrust) in the same week.
Run this workout in SPLYT
Every exercise here is in SPLYT’s library. Save the workout as a template, log your sets on iPhone or Apple Watch, and next time your weights are already filled in from what you lifted.
149 glute exercises
Every one links to step-by-step instructions and a demonstration. Swap any of them into the workouts above.
Band SquatBand
Jump SquatBody weight- Monster WalkBody weight (with resistance band)
Band Hip LiftBand
Barbell LungeBarbell
Curtsey SquatBody weight
One Leg SquatBody weight
Walking LungeBody weight
Lunge With JumpBody weight
Sled Hack SquatSled machine
Barbell DeadliftBarbell- Dumbbell Step-upDumbbell
- Kettlebell SwingKettlebell
Band Pull ThroughBand- Barbell Back SquatBarbell
Barbell Rear LungeBarbell
Glute Bridge MarchBody weight
Barbell Front SquatBarbell
Questions
How many glute exercises are there?
SPLYT’s exercise library has 149 glute exercises, including Band Squat, Jump Squat and Monster Walk, each with step-by-step instructions, a demonstration and the muscles it works.
How often should I train glutes?
Two to three times a week works well. The glutes recover quickly, and most leg exercises already train them, so spread the work across your lower-body days.
Do squats grow your glutes?
Deep squats do, because the glutes work hardest near the bottom. Pair them with bridges or hip thrusts, which train the top of the movement that squats don’t load.