Collection

Glute Workouts

The glutes are the strongest muscle in the body and they need load: hip thrusts, squats, lunges and deadlifts with gradually rising weight. Start at home with bridges and lunges, then add a barbell and machines at the gym.

Programs

3-Day Gym Workout Plan for Women

Three sessions a week with a glute and leg focus plus an upper-body day — for strength and a toned look.

Beginner · 3 times a week · Gym At-Home Glute Workout (No Equipment)

Bridges, lunges, kickbacks and leg raises: everything to load the gluteus maximus and medius at home, three times a week.

Beginner · 3 times a week · Home Leg Day Workout

A complete leg day: barbell squats, Romanian deadlifts, leg press, split squats, leg curls and calves.

Intermediate · once a week · Gym

Glute Exercises

Barbell Squat

Barbell

Vastus lateralisVastus medialisVastus intermedius

Barbell Deadlift

Barbell

Lower backGluteus maximusBiceps femoris

Romanian Deadlift

Barbell

Biceps femorisSemitendinosus & semimembranosusGluteus maximus

Dumbbell Lunges

Dumbbell

Vastus lateralisVastus medialisGluteus maximus

Goblet Squat

Kettlebell

Vastus lateralisRectus femorisGluteus maximus

Split Squat with Dumbbells

Dumbbell

Gluteus maximusVastus medialis

Vastus lateralisVastus medialisRectus femoris

Single Leg Glute Bridge

Vastus lateralisVastus medialisGluteus maximus

Dumbbell Step Ups

Dumbbell

Gluteus maximusVastus lateralis

Kettlebell Swing

Kettlebell

Biceps femorisGluteus maximus

All Glute Exercises

Collections

Home Ab Workouts 3-Day Muscle Building Programs Full Body Workouts for Beginners Dumbbell-Only Workouts at Home Gym Workout Plans for Women 4-Day Workout Splits 5×5 and Other Strength Programs No-Equipment Home Workouts Workouts for Fat Loss Beginner Gym Programs Workout Splits: Push/Pull/Legs, Upper/Lower and Body Part Workouts by Muscle Group Pull-Up and Push-Up Programs Resistance Band and Kettlebell Workouts