Exercises · Muscle group · Updated
Glute exercises
Glute exercises train the gluteus maximus, which extends the hip, and the gluteus medius and minimus, which move the leg to the side and keep the pelvis stable. Hip thrusts and glute bridges load the glutes in a shortened position, squats and Romanian deadlifts in a stretched one. The best glute workout includes both.
- Exercises
- 25 exercise pages
- Most common equipment
- Bodyweight, Machine, Barbell
- Most logged exercise
- Lever Seated Hip Abduction
Glute muscles: what glute exercises train
- Gluteus maximus (gluteus maximus)
- The largest muscle in the body extends the hip, moving the thigh back and driving the hips forward. It does the main work in hip thrusts, glute bridges, squats, lunges and deadlifts. Deep squats and Romanian deadlifts load it in a stretched position.
- Gluteus medius (gluteus medius)
- The muscle on the side of the hip moves the leg to the side and keeps the pelvis level when you stand on one leg, for example when running and lunging. Machine hip abductions, banded lateral walks and single-leg exercises train it.
- Gluteus minimus (gluteus minimus)
- The small muscle under the gluteus medius assists it in abduction and in stabilising the pelvis. It works in the same exercises as the gluteus medius.
Most-logged glute exercises among SisuLift users
The order comes from how many SisuLift users have logged sets of each exercise. It includes exercises that have a guide page in the exercise library, and it updates as people log their workouts.
How to train your glutes
Every week, include one hip extension exercise such as a hip thrust or glute bridge, one squat or lunge and one hip hinge such as a Romanian deadlift. Machine or banded abductions complete the work for the gluteus medius.
In a hip thrust, squeeze your glutes at the top and keep your chin toward your chest so your lower back does not arch. In lunges and Bulgarian split squats, a longer stride and a slight forward lean shift the emphasis to the glutes instead of the quads.
How many weekly sets for the glutes
These are the numbers SisuLift starts your weekly volume from before you have any training history. As your logs build up, the app moves the target based on how your strength develops. Only hard sets count: a direct exercise counts as one set, and an exercise where the muscle assists counts as half a set.
| Experience | Minimum | Target | Upper limit |
|---|---|---|---|
| Beginner | 6 sets | 11 sets | 16 sets |
| Intermediate | 8 sets | 14 sets | 20 sets |
| Advanced | 9 sets | 16 sets | 23 sets |
Minimum is the amount that usually still drives progress. Upper limit is the amount beyond which recovery usually starts to suffer. Split the weekly sets across two or three workouts.
Example workout from the most-logged exercises
The most-logged exercises from different exercise families, compound movements first. Sets, reps and rest are the same ones SisuLift uses for a muscle growth goal.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Lever Seated Hip Abduction | 3–4 | 8–12 | 2 min |
| Barbell Hip Thrust | 3–4 | 8–12 | 3 min |
| Sumo Deadlift | 3–4 | 8–12 | 3 min |
| Glute Bridge | 3 | 10–15 | 1.5 min |
Done twice a week, this adds up to 24–30 sets per week. The rep ranges are those for a muscle growth goal.
Main exercises and their variations
These exercises have their own page with variations, sets and reps and the most common questions in one place.
All glute exercises (25)
Every exercise with a guide page in the exercise library, grouped by equipment. The equipment heading takes you to all exercises for that equipment.
Bodyweight6 exercises
Machine5 exercises
Dumbbell4 exercises
Frequently asked
What is the best glute exercise?
The most-logged glute exercise among SisuLift users is Lever Seated Hip Abduction. The barbell hip thrust loads the gluteus maximus heavily in a shortened position, and deep squats and Romanian deadlifts in a stretched one. The best results come from having both in your program.
Why can't I feel glute exercises in my glutes?
Often the hamstrings or lower back do the work because the hips do not extend fully or the lower back arches. Lighten the weight, move your feet closer or further until you feel your glutes and squeeze at the top for a second. A glute bridge before a heavier exercise helps you find the feeling.
How many sets for the glutes per week?
At intermediate level SisuLift starts the glutes at 14 sets per week, with a minimum of 8. For beginners the target is 11. Squats and deadlifts where the glutes assist count as half sets. The glutes tolerate a lot, so you can split the sets over two or three workouts.
How do you train glutes at home?
Glute bridges, single-leg glute bridges, Bulgarian split squats and reverse lunges are good home exercises. A band around the knees adds resistance to bridges and lateral walks. When you get past 20 reps, move to the single-leg version or add weight in a backpack.
How do you train the side of the glutes?
The side of the glutes is the gluteus medius. Machine hip abductions, banded lateral walks, side planks with a leg raise and single-leg exercises such as Bulgarian split squats load it. Do abductions with higher reps and under control.