Glutes Workout

Warm up first

1. 5 min bike or brisk walk
2. Glute bridges — 2 x 15
3. Light hinge ramp-up sets at 50% and 75%

The session

1. 1
   Barbell Hip Thrust

   Barbell · Gluteus maximus
   4 × 6-10rest 150s
2. 2
   Sumo Deadlift

   Barbell · Gluteus maximus, Gluteus medius
   3 × 6-10rest 150s
3. 3
   Reverse Lunge

   Dumbbell · Gluteus maximus
   3 × 6-10rest 150s
4. 4
   Seated Hip Abduction

   Machine · Gluteus medius, Gluteus minimus
   3 × 10-15rest 75s
5. 5
   Cable Glute Kickback

   Cable · Gluteus maximus
   3 × 10-15rest 75s

Why this order

The heaviest movements come first, while you are freshest: the 3 compounds at the top are the ones that decide whether the session was worth doing. The 2 isolation movements come after, when being a little tired costs you less. Rest shortens as the movements get smaller: 150 seconds after Barbell Hip Thrust, 75 after Cable Glute Kickback.

Glutes wants 10–18 hard sets a week and 2-3x per week, so this is a session you can run twice a week and land in that range. More about training the glutes.

Same muscle, different kit

• Home Glutes Workout5 exercises · what a home gym usually has: dumbbells, a band, and the floor