Juicy booties aren’t just for women, a man with a flat butt simply isn’t as appealing as one with rock hard glutes – just look at modern day superheroes, they couldn’t pull off that spandex without some serious glute development. However, the importance of glutes goes way beyond vanity, securing an attractive mate, or saving the world. These muscles drive nearly every movement you make, from walking and running to squatting and dancing. When your glutes are firing on all cylinders, they help keep your hips stable, your back supported, and your knees happy. Weak glutes, on the other hand, can throw everything out of whack, leading to aches, pains, and less-than-stellar posture. But when they’re strong? You move better, feel stronger, and might even notice a boost in athletic performance.
One of the most hyped exercises for the glutes is hip thrusters. If you’re not familiar with this exercise, it involves placing your upper back against a bench or elevated surface, bending your knees with your feet flat on the ground, and thrusting your hips upward while squeezing your glutes. A barbell or weight can be added across your hips for increased resistance and progressive overload, which is key to increased hypertrophy.
Although this movement is highly popular with fitness influencers, you may be wondering if it’s the most effective glute exercise out there. Although the term “most effective” is relative to your goals, body mechanics, and training program, hip thrusts should definitely be considered a top-tier glute exercise. Studies using EMG (electromyography) data consistently show that hip thrusts activate the glutes more than many traditional lower-body exercises like squats or lunges, particularly at the bottom of the movement where the glutes are in the most stretched position. While hip thrusts are excellent for isolating and growing the glutes, combining them with other compound movements like squats, Romanian deadlifts, and step-ups can provide a more balanced and functional glute workout.
If you want the most well-rounded (no pun intended) glute development, try this 4-week glute-focused training program:
Weekly Glute Training Split
- Day 1: Heavy Glute Strength
- Day 2: Active Recovery or Rest
- Day 3: Glute Hypertrophy and Volume
- Day 4: Rest or Core/Upper Body
- Day 5: Glute Activation and Cardio Burn
- Day 6: Full Lower Body
- Day 7: Rest
Day 1 – Glute Strength (Lower Reps, Heavier Weights)
- Barbell Hip Thrusts – 4 sets of 6 to 8 reps
- Romanian Deadlifts – 3 sets of 8 reps
- Bulgarian Split Squats – 3 sets of 8 reps per leg
- Banded Lateral Walks – 3 sets of 15 steps each direction
- Standing Calf Raises – 3 sets of 15 reps
Day 3 – Glute Hypertrophy (Moderate Weight, Higher Volume)
- Dumbbell Hip Thrusts – 4 sets of 12 reps
- Cable Kickbacks or Resistance Band Glute Kicks – 3 sets of 15 reps
- Curtsy Lunges – 3 sets of 12 reps per leg
- Frog Pumps – 3 sets of 30 reps
- Glute Bridges with Hold – 2 sets of 10 reps with a 10-second hold at the top
Day 5 – Glute Activation and Cardio Burn
- Glute Bridge March – 3 sets of 20 reps
- Banded Fire Hydrants – 3 sets of 15 reps per side
- Reverse Lunges to Step-Ups – 3 sets of 10 per leg
- Stair Sprints or Incline Walking – 20 to 30 minutes
- Optional finisher (1 to 2 rounds):
- Jump Squats x 15
- Wall Sit x 45 seconds
- Lateral Band Walks x 15 steps each side
Day 6 – Full Lower Body and Glutes
- Barbell Back Squats – 4 sets of 6 to 10 reps
- Walking Lunges – 3 sets of 12 reps per leg
- Sumo Deadlifts – 3 sets of 10 reps
- Weighted Step-Ups – 3 sets of 12 per leg
- Standing or Seated Calf Raises – 3 sets of 20 reps
Progression Tips
- Gradually increase weight or reps each week
- Emphasize slow, controlled movements and full range of motion
- Add resistance bands or pause reps for increased intensity
- Prioritize proper form and recovery for best results
While the hip thrust may not be able to claim the title of the supreme glute exercise, it comes darn close and should be considered a solid addition to any glute training program. Now, get out there and work the butt!
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