The Glute Workout to Lift, Shape and Strengthen

Strong glutes do more than look great. They support your lower back, improve your posture and power everything from running to climbing stairs. Try this simple workout twice a week.

Hip thrusts

The king of glute exercises. Rest your upper back on a bench, drive through your heels and squeeze hard at the top. 3 sets of 12.

Romanian deadlifts

Hinge at the hips with a soft bend in the knees, keeping your back flat. Feel the stretch in your hamstrings and glutes. 3 sets of 10.

Bulgarian split squats

Rear foot on a bench, lean slightly forward to target the glutes. 3 sets of 10 per leg.

Cable kickbacks

Slow and controlled, squeezing at the top of each rep. 3 sets of 15 per leg.

Glute bridges

Finish with high-rep bridges to burn out. 2 sets of 20.

Progress over time

Add weight or reps gradually each week. Consistency, good form and enough protein are the real secrets to results.

FAQ

How often should I train glutes?

Two to three sessions a week with at least a day of rest between them is plenty. Glutes are large muscles that need recovery time to grow stronger.

Stay consistent and watch your strength and shape improve week after week.

Train in GymSilk leggings, designed to sculpt and support every rep.