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Glutes

Hip extension and abduction from thrusts, bridges and squats.

Legs299 Exercises
Glutes — Muscle parts: Gluteus maximus
Muscle parts
  • Gluteus maximus

Exercises that train the Glutes

How to train it

Train the Glutes with 2–4 of the movements above. Cover different angles, use 2–4 sets each in a 6–15 rep range, and progress the load over time. Pair primary lifts with assisting movements for complete development.

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Glutes FAQ

What are the best exercises for the Glutes?

Back Forward Leg Swings, Band Bent Over Hip Extension, Band Hip Abduction and Band Lying Hip External Rotation are among the most effective glutes exercises. Pair a heavy compound movement with one or two assistance exercises to train the glutes through its full range.

How often should you train the Glutes?

Training the glutes two to three times per week, with roughly 10–20 hard sets in total, works well for most lifters. Leave about 48 hours between demanding glutes sessions so the muscle can recover and grow.

Related muscles

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Knee extension and squat-dominant leg work.

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Hip hinges and knee-flexion patterns for the back of the thigh.

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Adductors

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Inner thigh work from adduction, wide squats and lateral lunges.

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Abductors

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Outer hip — abduction work for hip stability and a balanced lower body.

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Calves

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Ankle extension and lower-leg stability.

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Tibialis

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Front shin — dorsiflexion work for knee health and balanced lower legs.

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