Glutes

Heads and regions

Gluteus maximus
Gluteus medius
Gluteus minimus

What it does

Hip extension
Hip abduction
External rotation

How to train it

Thrusts and bridges load the top of the range; squats and lunges load the stretch. Use both.
Do not skip abduction work — the medius shapes the hip and stabilises every single-leg step.
Slow down and pause at peak contraction. Glutes respond to tension, not momentum.

Common questions

How many sets of glutes a week?

10 to 18 hard sets, spread over 2-3x per week. A hard set is one taken close to failure — warm-ups and easy back-off sets do not count towards it. Below that range you are maintaining rather than building; above it, for most people, the extra sets cost more recovery than they buy.

How often should I train glutes?

2-3x per week. Splitting the week's sets across more than one session means each one is done fresher, and the quality of the last set matters more than the number of them. With 12 movements to choose from there is no need to repeat the same session twice.

Where should a beginner start?

10 of the 12 movements here are rated for a beginner. Learn the compounds first — they teach the pattern and they load the muscle hardest.

What else works the glutes

41 other movements in the library train the glutes as a secondary mover rather than as the target. That volume is real and it counts: if a week already contains a lot of these, the direct work needed to reach 10–18 sets is at the lower end of the range, not the upper.

29 more, across the whole library.