Glute program: build round, strong glutes
Glute workout program: hip thrust, sumo squat, Bulgarian split squat. Build defined, powerful glutes with 8-week progression.
Why this program?
The glutes are the strongest muscle group in the body — and the most under-trained. This program prioritizes hip extension (hip thrust, Romanian deadlift), the primary function of the glute max. It also incorporates hip abduction (side steps, machine work) for the glute medius, essential for pelvic stability and the "shelf" look.
Related keywords
Key exercises
| Exercise | Sets | Reps |
|---|---|---|
| Barbell hip thrust | 4 | 6–10 |
| Sumo deadlift | 4 | 6–8 |
| Bulgarian split squat | 3 | 10–12/leg |
| Cable glute kickback | 3 | 12–15 |
| Hip abduction machine | 3 | 15–20 |
| Frog pump | 3 | 15–20 |
* This program is an example. Your adaptive ForgeSport program is generated based on your level, equipment and specific goals.
Progression over 8 weeks
60–65% 1RM
Master range of motion and control on every rep. Do not load yet.
70–75% 1RM
Add +2.5 kg once all reps clear across 2 consecutive sessions.
75–80% 1RM
Aim for the top of the rep range. Add one set on compounds.
80–85% 1RM
Reduce reps, push loads on the main lifts.
60% 1RM
Active recovery. Prime the next progression block.
Progressive overload principle
Add load whenever you clear all prescribed reps across 2 consecutive sessions. For compounds: +2.5 kg. For isolation: +1–2 kg. That's the only principle that guarantees continuous progress.
Frequently asked questions
Hip thrust or squat for glutes?
Hip thrust is superior for pure glute development (higher EMG activation). The squat is a full-body compound that works the glutes but recruits quads more. Both have a place.
How much weight for hip thrust?
A trained person can hit 1.5–2× bodyweight. Start with 60–80 kg and progress gradually. Full range of motion, hips locked out at the top.
Why aren't my glutes growing?
Three common reasons: too much quad work, not enough hip extension (hip thrust, RDL), or too little progressive overload. This program fixes all three.
ForgeSport: Adaptive program
Generate your personalized program
5 questions. Program generated in 30 seconds. Adapts every week to your real performance, with a BioSwitch (one-tap biomechanical alternative) on every exercise.
Level · Goal · Equipment · Frequency · Known injuries