Metal Strength

Glutes

Hip extension and abduction from thrusts, bridges and squats.

Legs510 Exercises

Exercises that train the Glutes

How to train it

Train the Glutes with 2–4 of the movements above. Cover different angles, use 2–4 sets each in a 6–15 rep range, and progress the load over time. Pair primary lifts with assisting movements for complete development.

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Glutes FAQ

What are the best exercises for the Glutes?

Air Swing Side to Side Swing, Band Bent-Over Hip Extension, Band Kneeling Rear Kick and Barbell Feet Elevated Figure Four Glute Bridge are among the most effective glutes exercises. Pair a heavy compound movement with one or two assistance exercises to train the glutes through its full range.

How often should you train the Glutes?

Training the glutes two to three times per week, with roughly 10–20 hard sets in total, works well for most lifters. Leave about 48 hours between demanding glutes sessions so the muscle can recover and grow.

Related muscles

Quads

Knee extension and squat-dominant leg work.

Hamstrings

Hip hinges and knee-flexion patterns for the back of the thigh.

Adductors

Inner thigh work from adduction, wide squats and lateral lunges.

Abductors

Outer hip — abduction work for hip stability and a balanced lower body.

Calves

Ankle extension and lower-leg stability.

Tibialis

Front shin — dorsiflexion work for knee health and balanced lower legs.