Glutes Exercises

The glutes are the largest muscle group in the body. The gluteus maximus (the primary glute) handles hip extension and is the primary target of hip thrusts, squats, and deadlifts. The gluteus medius and minimus (upper glutes) handle hip abduction and are important for hip stability.

📍 Buttocks region 8–16 sets/week

Anatomy

The gluteus maximus originates from the ilium and sacrum and inserts on the femur. It is most activated with hip extension exercises, particularly when trained at its shortened position — as in hip thrusts and glute bridges at the top.

Function

Hip extension, hip abduction, hip external rotation

Min Sets/Week
8
Optimal Range
8–16
Max Sets/Week
16

Best Glutes Exercises

Conventional Deadlift
Intermediate Compound 3–4 × 3–6
→
Sumo Deadlift
Intermediate Compound 3–4 × 4–8
→
Barbell Back Squat
Intermediate Compound 3–4 × 5–8
→
Goblet Squat
Beginner Compound 3 × 10–15
→
Bulgarian Split Squat
Intermediate Compound 3 × 8–12
→
Walking Lunge
Beginner Compound 3 × 10–15
→
Step-Up
Beginner Compound 3 × 10–15
→
Romanian Deadlift
Intermediate Compound 3 × 8–12
→
Barbell Hip Thrust
Intermediate Compound 3–4 × 8–15
→
Glute Bridge
Beginner Compound 3 × 15–20
→
Single-Leg Glute Bridge
Beginner Compound 3 × 12–15
→
Dumbbell Hip Thrust
Beginner Compound 3 × 12–15
→

Compound Exercises

Isolation Exercises

Training Tips

  • Hip thrusts are the most effective direct glute exercise — include them regularly.
  • The glutes work across hip extension exercises — heavy squats and deadlifts build significant glute mass.
  • Mind-muscle connection is particularly important for glute training — focus on squeezing at the top.

Where glutes fits in a workout split

You can train glutes in a upper/lower split, push pull legs or the full body split. Not sure which suits your schedule? Use the Split Finder, or see how weekly sets stack up in the workout planner.

FAQ

How often should I train glutes?▾
Most people benefit from training glutes 2 times per week. This provides enough frequency for muscle protein synthesis while allowing adequate recovery between sessions.
How many sets per week for glutes?▾
8–16 working sets per week is a reasonable range for most trainees. Start at the lower end and increase gradually as your recovery allows.
What is the best exercise for glutes?▾
The best exercise depends on your equipment and goals. For overall development, hip thrust is typically one of the most effective choices.