Let's be honest — most "glute workout" articles online are 3,000 words of filler before they tell you to do some squats. This isn't that.
Here's a focused, gym-tested routine that hits your glutes from every angle using a mix of machines and free weights. Four exercises, about 45 minutes, and your glutes will know they worked.
And remember: You will be able to find the following workout on the Explore page of the FitHero app.
Warm-up (5-10 minutes)
Don't skip this. Cold glutes don't fire properly, and you'll end up doing the whole workout with your quads.
- Light cardio: 5 minutes on the bike or a brisk walk
- Leg swings: 15 each leg (front-to-back and side-to-side)
- Hip circles: 10 each direction
- Bodyweight glute bridges: 2 sets of 15 (squeeze hard at the top — this wakes up the glutes)
The Workout
1. Barbell Hip Thrusts — 4 sets x 10 reps (90s rest)
The king of glute exercises. Nothing else loads the glutes in their fully shortened position like this.
- Upper back against a bench, barbell across your hips (use a pad)
- Feet hip-width apart, planted firmly
- Drive through your heels, squeeze your glutes hard at the top
- Don't hyperextend your lower back — think about tucking your ribs down
- If you're new to these, start with just bodyweight until the movement feels natural
2. Leg Press — 4 sets x 10 reps (90s rest)
Place your feet high and wide on the platform. This shifts the emphasis from quads to glutes and hamstrings.
- Back flat against the pad
- Push through your heels, not your toes
- Go deep — the glute stretch at the bottom is where the magic happens
- Don't lock out your knees at the top
3. Romanian Deadlifts — 3 sets x 12 reps (60s rest)
RDLs are the best hamstring and glute exercise you're probably not doing heavy enough.
- Barbell or dumbbells, overhand grip
- Hinge at the hips — push your butt back, don't just bend forward
- Keep the weight close to your legs the entire time
- Stop when you feel a deep stretch in your hamstrings
- Squeeze your glutes to stand back up — that's the money part
4. Cable Kickbacks — 3 sets x 15 reps per leg (60s rest)
The finisher. High reps, constant tension, maximum burn.
- Ankle strap on the low pulley
- Slight lean forward, supporting leg slightly bent
- Kick back in a controlled arc — no swinging
- Pause and squeeze at the top for a full second
- Keep your core tight so your lower back doesn't take over
5. Kettlebell Swings — 3 sets x 20 reps (30s rest)
Explosive hip extension = glute power. This is where you build that snap.
- Stand with feet slightly wider than shoulder-width, kettlebell on the floor in front of you
- Hinge at the hips, grab the kettlebell with both hands
- Swing it back between your legs, then drive your hips forward explosively
- The kettlebell should float up to chest height — your arms are just along for the ride
- Squeeze your glutes at the top like you're trying to crack a walnut
- Let it swing back and immediately go into the next rep — keep the rhythm
Optional Finisher
If you still have gas in the tank:
- Bodyweight glute bridges: 3 sets x 20 reps (30s rest)
- Hold the top position for 2 seconds each rep
You'll hate it. Your glutes will thank you.
Cool-down (5 minutes)
- Pigeon stretch: 30 seconds each side
- Seated figure-four stretch: 30 seconds each side
- Standing quad stretch: 20 seconds each side
- Deep breathing — you earned it
The Bottom Line
This workout works because it's simple and progressive. Do it twice a week, add a little weight each session, eat enough protein, and you'll see real changes in 6-8 weeks. No gimmicks needed.
