From Men's Health · Trevor Thieme C.S.C.S. · · 1m 20s
Glute Training: How Many Exercises?
Maximize glute growth with 3-4 targeted exercises weekly.
In brief
Maximize glute growth with 3-4 targeted exercises weekly. To build glutes, do 3-4 exercises like hip thrusts and glute bridges weekly for best results. Originally reported by Men's Health.
Glute Training Basics
Your glutes are the body’s largest muscle group by mass and volume but often get overlooked in workouts.
Why Glutes Matter
Glutes drive hip extension for movement and are primary generators of force production in the body.
Glute Exercises
Squats, deadlifts, and lunges work glutes indirectly while hip thrusts and glute bridges target them directly.
Optimal Glute Workouts
Perform 1-2 hip extension exercises weekly for glute development and add 3-4 targeted moves for maximum growth.
Hip Extension Exercises
Gluteus maximus specializes in hip extension and requires exercises like hip thrusts and glute bridges for direct targeting.
Hip Abduction Exercises
Gluteus medius and minimus support hip abduction and are targeted with clamshells and side-lying hip abductions.
Trevor Thieme
Trevor Thieme is a Los Angeles-based writer and strength coach who splits time between surfing, skiing, and hiking.
Glute Training Results
Targeted glute exercises improve performance and fill out pants without needing more frequent workouts.
Glute Growth Strategy
Combine 3-4 exercises like hip thrusts and glute bridges for best glute development results.
The bottom line
To build glutes, do 3-4 exercises like hip thrusts and glute bridges weekly for best results.
