Glute workout plan
Glutes respond well to heavy hip-dominant lifts and single-leg work. Add these two sessions to your week, alongside your normal training.
- Level
- All levels
- Days a week
- 2
- Where
- Gym or home
- Session
- 40 to 50 min
Who it suits: Anyone who wants stronger glutes: lifters, runners and people who sit all day. Goal: Stronger, bigger glutes.
How to use this plan
- Warm up for 5 to 10 minutes with light cardio and a few easy sets of the first exercise.
- Choose a weight you could lift 2 or 3 more times than the reps listed. The last reps should feel hard but controlled.
- Log every set. Next time, try to beat your last session by one rep or a little more weight.
- Rest the time shown between sets, and a day or two between sessions that train the same muscles.
Glute day 1: Heavy hip work
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Hip Thrust (Barbell) | 4 | 8 to 12 | 90 s |
| Romanian Deadlift (Barbell) | 3 | 8 to 10 | 90 s |
| Bulgarian Split Squat | 3 | 8 to 10 each leg | 90 s |
| Glute Bridge March | 2 | 10 each side | 45 s |
Glute day 2: Single-leg and volume
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Walking Lunge (Dumbbell) | 3 | 10 each leg | 60 s |
| Step Up | 3 | 10 each leg | 60 s |
| Glute Bridge | 3 | 15 to 20 | 45 s |
| Side Lying Leg Raise | 2 | 15 each side | 45 s |
Notes
- At home, use dumbbells for the hip thrust and Romanian deadlift, or do single-leg glute bridges.
Common questions
- How long does this plan take?
- Each session takes about 40 to 50 minutes, 2 days a week.
- How do I know when to add weight?
- When you can complete every set at the top of the rep range with good form, add a small amount of weight (about 2.5 kg for upper body and 5 kg for lower body) and start again at the bottom of the range.
- What if I miss a session?
- Just pick up where you left off. Do not double up to make up for it. Consistency over months matters far more than any single week.
More workout plans
General information, not medical advice. Learn each movement with light weight first, stop if something hurts, and see a doctor or physiotherapist if you have an injury, a health condition or are pregnant.