Glutes, they’re one of the largest muscle groups in our body. It takes the gluteus maximus, gluteus medius, and gluteus minimus to help with the function of everyday movement. While the cosmetics of the glutes are extremely popular among women right now, it’s also important to remember that a strong pair of glutes is vital to a healthy active lifestyle.

Incorporating this workout into your routine will definitely yield growth, but strength as well. I’ve included beginner, intermediate, and advanced exercises so start where you feel comfortable. If you don’t know how to do a particular exercise, you can easily look it up through a search engine.

Squats

Beginner
Body Weight Squats w/ Resistance Band
•Do 3 Sets of 15-20 Reps

Intermediate
Free Weight Pulse Squats
•Do 4 Sets of 12 Reps

Advanced
Free Weight Banded Pulse Squats
•Do 4 Sets of 15 Reps
Superset w/ Banded Body Weight Squats
•Do 4 Sets of 10 Reps

Deadlifts

Beginner
Kettlebell Deadlift
•Do 3 Sets of 10 Reps

Intermediate
Straight Barbell Deadlift w/ Pulse
•Do 4 Sets of 15 Reps

Advanced
Elevated Toes Sumo Deadlift
•Do 4 Sets of 10-12 Reps

Hip Thrusts

Beginner
Body Weight Single Leg Hip Thrust
3 Sets 10 Reps Each Leg

Intermediate
Hip Thrust w/ 3 Second Pause at the Top
4 Sets 10 Reps

Advanced
Banded Hip Thrust
4 Sets 15,10,8,6 Reps

Kick Backs

Beginner
Standing Ankle Weight Kick Backs
•Do 3 Sets of 10 Reps Each Leg

Intermediate
Cable Kick Backs
•Do 4 Sets of 12 Reps Each Leg

Advanced
Cable Kick Backs
•Do 4 Sets of 12 Reps Each Leg
Superset w/ Cable Side Kicks
•Do 4 Sets of 12 Reps Each Leg

Frog Pumps

Beginner
Banded Frog Pumps
•Do 3 Sets of 15-20 Reps

Intermediate
Dumbbell Banded Frog Pumps
•Do 4 Sets of 15-20 Reps

Advanced
Dumbbell Banded Frog Pumps
•Do 4 Sets of 20 Reps
Superset w/ Banded Frog Pumps
• Do 4 Sets of 15-20 Reps

Bulgarian Split Squats

Beginner
Bulgarian Split Squat
•Do 3 Sets of 10 Reps Each Leg

Intermediate
Weighted Bulgarian Split Squat w/ Jump
•Do 3 Sets of 8-10 Reps Each Leg

Advanced
Smith Machine Bulgarian Split Squat
•Do 4 Sets of 10 Reps Each Leg
Superset Body Weight Split Squat w/ Jump
•Do 4 Sets of 10 Reps Each Leg

Finisher

Beginner
Kneel into Squat
•Do 3 Sets of 10 Reps

Intermediate
Kettlebell Kneel into Squat
•Do 4 Sets of 10 Reps

Advanced
Kettlebell Kneel into Jump Squat
•Do 4 Sets of 10 Reps

This is a great workout that targets all three glute muscles, and uses a variety of techniques. Generally women looking for glute growth should be training them between 3-4 times per week, while men looking to strengthen can train them anywhere from 1-2 times a week.

By Lizzie Dolinger