glutes

Title: Glute Gains: The Essential Moves

Your glutes power posture, sprint speed, and everyday movements — but many workouts undertrain them. Start with targeted, compound moves and consistent progression to build strength and shape. If you want a focused routine to get started, check how to transform your glutes with simple, effective exercises.

Why prioritize the glutes?

• They stabilize the pelvis and lower back.
• Strong glutes improve athletic performance and reduce injury risk.
• Well-conditioned glutes enhance daily tasks like climbing stairs and lifting.

Key exercises (do 3–4 sets of 8–15 reps depending on load)

1. Barbell Hip Thrust

   • Setup: Upper back on bench, feet shoulder-width, bar across hips.
   • Drive hips up until torso is parallel to floor, squeeze glutes at the top. Pause, lower with control.
   • Tips: Focus on glute contraction, not excessive lumbar extension.

2. Romanian Deadlift (RDL)

   • Setup: Slight bend in knees, hinge at hips, bar close to legs.
   • Lower until you feel stretch in hamstrings, then return to standing by driving hips forward.
   • Tips: Keep spine neutral and pull with glutes and hamstrings.

3. Bulgarian Split Squat

   • Setup: Rear foot elevated on bench, front foot forward enough that knee tracks over ankle.
   • Lower until front thigh is parallel to floor, push through the front heel.
   • Tips: Use dumbbells or barbell for added load; keep torso upright for glute emphasis.

4. Cable Pull-Through or Kettlebell Swing

   • Setup: Hinge at hips, use cable or kettlebell to drive power from hips.
   • Emphasize explosive hip extension and glute engagement.
   • Tips: Good for building posterior chain power and endurance.

5. Glute Bridge Variations (single-leg, banded)

   • Setup: Lying supine, feet planted; lift hips and squeeze glutes.
   • Progress with single-leg bridges or loop bands around knees for added tension.
   • Tips: Great as a finisher to maximize muscle activation.

Programming tips

• Frequency: Train glutes 2–3 times per week for best results.
• Volume: Aim for 12–20 hard sets per week across different movements.
• Progression: Increase load, reps, or reduce rest over weeks; track performance.
• Form first: Prioritize movement quality before heavy loading.

Mobility, recovery, and nutrition

• Mobility: Hip flexor stretches and thoracic mobility help the glutes function optimally.
• Recovery: Adequate sleep and active recovery days speed adaptation.
• Nutrition: Protein, calories, and micronutrients support hypertrophy — not just training. For guidance on nutrients that support performance and recovery, read about meeting your nutrient needs for optimal wellness.

Quick sample workout (intermediate)

• Warm-up: 5–8 minutes dynamic mobility and glute activation with band walks.
• A1: Barbell Hip Thrust — 4 x 8–10
• A2: Bulgarian Split Squat — 3 x 10 each leg
• B1: Romanian Deadlift — 3 x 8
• Finisher: Banded Glute Bridge — 3 x 15–20

Conclusion

For a concise list and demonstrations of foundational moves, the Cleveland Clinic’s guide to 8 of the Best Glute Exercises is a helpful reference to supplement your training.