Here is all the information you need to know about training glutes!
And if you dont want to read, you can just check out this video!
Exercises and movement patterns
There are 2 types of exercises that you need to include in your glute workout:
1. Compound exercise
2. Isolation exercise
Compound exercise
The number 1 choice here, is the hip thrust.
This is undeniably one of the best exercises for the glutes, but you need to pay close attention to the technique.
Isolation exercises
Here you can choose from a wider selection of exercises.
For example the butt blaster, glute kickbacks, or lunges.
If you decide to do lunges, make sure that you do long steps so you can stretch your glutes to the maximum.
And also, dont forget that you will get some extra booty gains, if you squat „ass to the grass“.
Number of workouts
We all know, you dont need to train your glutes directly to make them grow.
Doing your standard quad and hamstring work will work your glutes a decent amount.
But i would recommend adding at least some glute work to your workout.
So the number of workouts that i would recommend for most of the people, is at least 1 to 2 workouts per week.
You can go all the way up to 3 workouts per week, if you are a girl or just someone who really cares about glutes, but otherwise its not really necessary.
Number of sets
For the number of sets per week, i would recommend something between 6-12 sets per week.
If you decide to train your glutes 3 times per week, then you can go slightly above 12 sets per week.
But as i said earlier, this only for the people who really want to focus on their glutes.
For most of the people 6-12 sets per week will be more than enough.
Thats why its important to keep in mind that this number does NOT count the volume you are already doing on leg day, this is the EXTRA volume specifically for your glutes.
Rep ranges
You need to split your exercises into:
1.Main exercise
2.Isolation exercise
This will make it much easier to understand.
Main exercise
The main exercise, will be a compound lift for the glutes.
So most likely the hip thrust.
We want to do the main exercise before the isolation exercise, because we want to be at the peak of our strength.
The rep range for the main exercise, will be 8-12 reps, this is the perfect rep range for the hip thrust in my opinion.
Isolation exercise
For the isolation exercises, you can use any rep range between 12 and 30 reps.
Its up to you to decide.
Example routine
This is how the example glute focused part of your workout could look like:
Hip thrust technique
Its very important that you move the bar all the way up, and then squeeze your glutes at the top of the movement.
But do not bounce back right when you reach the top.
Try to imagine, that you want to push the bar through the ceilling.
You can think about it in a way, that getting to the top of the movement is reaching 100% of the exercise.
But i want you to go over that, and try to reach „110%“ of the exercise, and then hold that position for like a second.
Because this extra 10% is exactly where most of the gains are hiding on this exercise.
Thats all you need to know about training glutes!