05/27/2026
You don’t need 15 random glute exercises, You need EFFECTIVE movements.
These are 3 of my favourites
• Step Ups
• Hip Thrusts
• Hip Abductions
Most people aren’t lacking exercises.
They’re lacking:
proper ex*****on
full intent
progressive overload
consistency long enough to adapt
Here’s a glute session that targets the glutes through multiple functions for complete development👇
Save this for your next lower body day 🍑
Complete Glute-Focused Workout
1. Barbell Hip Thrusts
4 sets
1-22 sec squeeze at the top
Control the lowering phase
Keep ribs down, core engaged
2. Step Ups
3 sets
Slight forward torso lean
Drive through full foot
Control the eccentric, dont just “drop”
3. Romanian Deadlifts
3 sets
Hinge at hips, think “sit bones to the sky”
Soft knees
Push hips back slightly
4. Cable or Machine Hip Abductions
3 sets
Slight torso lean forward
Control every rep, keep glutes engaged
Don’t swing/launch weight. CONTROL
5. Glute-Focused Back Extensions
2–3 sets
Round slightly through upper back
Think “tuck pelvis + squeeze glutes, like you’re hip thrusting into the pad)
Don’t hyperextend lower back
6. Cable Kickbacks
2–3 sets
Stabilize yourself
Contract the glute, not just swinging your leg up
Slight forward hinge
Give this workout a try! Comment below your fav glute exercises
