Strong glutes help you squat, lift, run and move better. If you are new to the gym and want a clear glute workout without the confusion, this plan gives you three simple full-body sessions a week with the glutes front and centre. No fancy equipment needed beyond what most gyms have.
How this plan works
You will train three non-consecutive days a week, for example Monday, Wednesday and Friday. Each session starts with a short warm-up and then moves through five or six exercises. Rest 60 to 90 seconds between sets, a little longer on the heavy lifts.
Warm-up (5 minutes)
- Glute bridges, 2 sets of 12
- Banded lateral walks, 2 sets of 10 steps each way
- Bodyweight squats, 1 set of 10
Workout A
- Goblet squat, 3 sets of 10 to 12
- Hip thrust (bench or machine), 3 sets of 8 to 12
- Dumbbell Romanian deadlift, 3 sets of 10
- Lat pulldown, 3 sets of 10
- Cable or banded kickback, 2 sets of 12 per leg
Workout B
- Reverse lunge, 3 sets of 8 to 10 per leg
- Glute bridge with a band, 3 sets of 12 to 15
- Seated row, 3 sets of 10
- Dumbbell step-up, 2 sets of 10 per leg
- Side-lying or standing hip abduction, 2 sets of 15 per side
Workout C
- Leg press or box squat, 3 sets of 10 to 12
- Hip thrust, 3 sets of 8 to 12, a little heavier than Workout A
- Back extension (45-degree), 3 sets of 12
- Dumbbell shoulder press, 3 sets of 10
- Plank, 3 rounds of 20 to 40 seconds
How to progress
Progress means gradually asking your body to do a little more. Once you can finish all the reps in a movement with good form, add a small amount of weight next time or add a rep. Keep a simple training log so you can see what you lifted last week. Slow, steady progress beats rushing and getting hurt.
How often should you train glutes?
Two to three times a week works well for most beginners, with at least a day of rest between hard lower-body sessions. Sleep, protein and total weekly effort matter as much as any single exercise.
Common questions
Do I need a barbell? No. Dumbbells, a bench and a few machines are plenty to start.
Can I do this at home? Yes. Swap machines for dumbbells, a kettlebell and resistance bands. Our resistance bands and adjustable benches are good places to start.
How long until I see results? It varies from person to person. Focus on getting stronger each week and staying consistent.
Want the full 10-week version?
This plan is a starting point. If you want a structured progression, phases, an exercise library and a training log in one place, take a look at our Glute & Leg Blueprint, a 10-week gym program delivered as an instant PDF. Wear something you can squat and hip thrust in without adjusting every set, like our Never Miss Twice High-Waisted Leggings or Nova Slash gym shorts, and remember the rule: never miss twice.
This article is general information, not medical advice. Check with a doctor before starting a new exercise program and stop if you feel pain.