Session 1
Hip extension strength
Muscle group routine
Glute workout at the gym.
Two weekly sessions that train the glutes from every angle: hip extension, single-leg squats and abduction.
- Sessions per week
- 2
- Glute sets
- 12-16 / week
- Length
- 45-60 min
How the glutes are trained
The gluteus maximus extends the hip (moving the leg back) and the gluteus medius abducts it (moving it out to the side). A good routine combines heavy hip-extension work, single-leg work and some abduction.
The routine
Do each session once a week with at least 48 hours between them. Tap an exercise to see its technique.
Keys to feel your glutes
- On hip thrusts, finish with your pelvis tucked and ribs down; do not arch your lower back.
- On Bulgarian split squats and lunges, leaning your torso slightly forward increases glute work.
- Pause for one second at the top of hip-extension exercises.
- Add weight when you complete every set at the top of the rep range.
Frequently asked questions
How often should you train glutes?
Twice a week is the most efficient for most people. If glutes are your priority and you recover well, you can add a lighter third session.
Do you need squats for glutes?
It is not required. Squats train the glutes, but hip thrusts, Romanian deadlifts and Bulgarian split squats work them as well or better.
Can I combine it with my current routine?
Yes: replace your leg days with these sessions and add 1-2 quad exercises (leg press or leg extension) if you want to keep thigh work.
Save your glute routine in Nuvana.
Build both sessions in the app and log your loads to see your progress on every exercise.
