Strength training
Glute Workout: Best Exercises and a 3-Day Glute Plan
Published October 20, 2026
The most effective glute workout combines three movement types: a hip thrust or glute bridge (peak glute tension at full hip extension), a squat or lunge variation (glutes under stretch), and a hinge such as the Romanian deadlift. Train glutes 2 to 3 times a week, about 10 to 20 hard sets in total, and add weight or reps every week.
Glutes are the largest muscle group in the body, and they respond well to training. Here are the best exercises, why the hip thrust earned its reputation, and a complete plan for gym or home.
The hip thrust: why it's popular
In a 2015 study, Contreras and colleagues compared muscle activity in the barbell hip thrust and the back squat in trained women. The hip thrust produced higher activation of the upper and lower gluteus maximus than the squat. Activation isn't the same as growth, but combined with the squat (which loads the glutes in a stretched position), it covers both ends of the range.
The best glute exercises
| Exercise | Where it's hardest | Equipment |
|---|---|---|
| Barbell hip thrust | Top (hips extended) | Barbell, bench |
| Glute bridge | Top | Floor, any weight |
| Bulgarian split squat | Bottom (glute stretched) | Bench/sofa, dumbbells |
| Deep squat | Bottom | Barbell or dumbbell |
| Romanian deadlift | Mid to bottom | Barbell or dumbbells |
| Walking lunge | Bottom | Dumbbells |
| Step-up (high box) | Bottom-mid | Box or stairs |
| Cable kickback | Top | Cable or band |
| Hip abduction (machine, band) | Side glutes | Machine or band |
3-day glute-focused plan (gym)
Can be added to any upper-body work.
Day 1
| Exercise | Sets x reps |
|---|---|
| Barbell hip thrust | 4 x 8-12 |
| Bulgarian split squat | 3 x 8-10 per leg |
| Romanian deadlift | 3 x 8-10 |
| Hip abduction machine | 2 x 15-20 |
Day 2
| Exercise | Sets x reps |
|---|---|
| Back or goblet squat | 4 x 6-10 |
| Walking lunge | 3 x 10 per leg |
| Single-leg glute bridge | 3 x 12 per leg |
| Cable kickback | 2 x 12-15 per leg |
Day 3 (optional, lighter)
| Exercise | Sets x reps |
|---|---|
| Hip thrust (pause 2 s at top) | 3 x 12-15 |
| Step-up | 3 x 10 per leg |
| Banded lateral walk | 2 x 15 steps per side |
Home version
| Exercise | Sets x reps |
|---|---|
| Single-leg hip thrust on sofa | 3 x 10-15 per leg |
| Bulgarian split squat (backpack) | 3 x 8-12 per leg |
| Single-leg Romanian deadlift | 3 x 10 per leg |
| Reverse lunge | 3 x 10-12 per leg |
| Side-lying leg raise or band walk | 2 x 15-20 |
More at-home options: home workout no equipment and dumbbell workout.
Hip thrust technique
- Upper back on a bench (bottom of shoulder blades on the edge), bar over hips with a pad.
- Feet flat, shoulder-width, so shins are vertical at the top.
- Tuck your chin, ribs down.
- Drive through heels until hips are fully extended; squeeze 1 second.
- Lower under control. Don't overarch your lower back at the top.
How fast will glutes grow?
Like any muscle, it's slow and steady. Expect noticeable changes over 3 to 6 months of consistent training, more if you're a beginner. Eating enough protein (0.7 to 1 g per lb, 1.6 to 2.2 g/kg) helps: how much protein per day.
Common mistakes
- Only doing band kickbacks and "activation" moves; you need heavy compound lifts.
- Never adding weight.
- Doing glutes 6 days a week; 2 to 3 hard sessions are better.
- Feeling it only in the lower back (fix your hip thrust position).
Why strong glutes matter beyond looks
Glutes stabilize your pelvis when you run, protect your knees in landings and help with lifting, stairs and getting up from a chair. That's why they're central to programs for runners, skiers and older adults.
For women specifically, see strength training for women. For a complete 12-week plan, see our programme.
Frequently asked questions
How often should I train glutes?
Two to three times a week, with at least a day between hard sessions. That allows about 10 to 20 hard sets per week across exercises.
Do squats or hip thrusts build bigger glutes?
Both are useful. Squats load the glutes in a stretched position, hip thrusts at full contraction. Combining them is the best approach.
How long does it take to see glute growth?
Many people notice changes in shape within 8 to 12 weeks of consistent training and adequate protein, with clearer changes over 6 months.
Can I grow my glutes without weights?
Yes, at the beginning. Single-leg hip thrusts, Bulgarian split squats and step-ups are challenging. Over time, adding weight helps progress.
Why do I feel hip thrusts in my lower back?
Usually because you're arching your back at the top. Tuck your chin, keep ribs down, and finish the movement by squeezing your glutes rather than pushing hips higher.
Do glute bands work?
Bands are useful for warm-ups and side-glute exercises, but heavy compound lifts drive most of the growth.
Studies cited
- Contreras B et al. (2015). A Comparison of Gluteus Maximus, Biceps Femoris, and Vastus Lateralis Electromyographic Activity in the Back Squat and Barbell Hip Thrust Exercises. Journal of Applied Biomechanics. doi:10.1123/jab.2014-0301
- Schoenfeld BJ, Ogborn D, Krieger JW (2017). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. Journal of Sports Sciences. doi:10.1080/02640414.2016.1210197