Training

How to grow your glutes: exercises, sets and a sample plan

Hip thrusts, squats, Romanian deadlifts, lunges and abduction work cover every function of the glutes. Here is how much to train them and a two-day plan.

To grow your glutes, train them two to three times a week with about 10–20 hard sets in total, using a mix of exercises that load the glutes in a stretched position (squats, lunges, Romanian deadlifts) and in a shortened position (hip thrusts, glute bridges, abduction). Take most sets close to failure, add weight or reps over time, and eat enough protein and calories to support growth.

What the glutes do

The gluteus maximus extends the hip, as when you stand up from a squat or drive the hips forward. The gluteus medius and minimus move the leg out to the side and stabilise the pelvis when you stand on one leg. A complete program covers both jobs, not just one favourite exercise.

The best exercises

• Hip thrust and glute bridge: heavy load where the glutes are fully contracted. Easy to progress and good for feeling the glutes work.


• Squat: trains glutes and quads together; deeper squats load the glutes more in the stretched position.


• Romanian deadlift: loads the glutes and hamstrings at long muscle lengths.


• Lunges, Bulgarian split squats and step-ups: single-leg work with a deep hip bend; taking a slightly longer stride and leaning the torso forward a little shifts more work to the glutes.


• Hip abduction: machine, cable or band, for the side glutes.


• Back extension: with a rounded upper back and a focus on pushing the hips into the pad, it targets the glutes well.

How much to train

• Weekly volume: about 10–20 hard sets for the glutes, counting compound leg exercises


• Rep ranges: mostly 6–15 reps for heavy compound lifts, 10–20 for abduction and bridges


• Effort: stop most sets one to three reps before failure


• Frequency: two to three sessions per week

A sample two-day glute-focused plan

Day A:

• Squat: 3 × 6–10


• Romanian deadlift: 3 × 8–10


• Hip thrust: 3 × 8–12


• Cable or machine hip abduction: 3 × 12–20

• Bulgarian split squat: 3 × 8–12 per leg


• Hip thrust (paused or single-leg): 3 × 10–15


• 45-degree back extension: 3 × 10–15


• Banded lateral walk or abduction: 2 × 15–20

How long until you see results

Strength usually rises in the first few weeks, while visible changes in glute size typically take two to four months of consistent training. Muscle grows slowly, so tracking your lifts and taking photos every four to eight weeks shows progress better than the mirror.

FAQ

Can I grow my glutes without weights?
Yes, at first. Single-leg exercises, slow tempos and bands work well for beginners, but you will eventually need more load to keep progressing.

Do squats alone build the glutes?
They help a lot, but adding hip thrusts and abduction covers functions that squats load less.

Will cardio stop my glutes from growing?
Moderate cardio will not. Very high amounts combined with too few calories can slow muscle growth.

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