With sooo many glute exercises out there, it’s easy to get overwhelmed.

Which ones actually work?
Which ones should you combine into a workout?
And how do you make sure you're not just wasting time throwing random booty band moves together?
Here’s the good news: you don’t need a million different exercises.
You just need to train smart—and make sure you’re hitting all the key movement patterns (and resistance profiles).

First up—The Basics of Glute Training

When I write glute programs for my clients, I break things down into four main movement patterns:

1. HIP HINGE
Think: Romanian Deadlifts, Floating Deadlifts, Good Mornings, Back Extensions etc.
This trains the glutes in a lengthened position (aka a great place for hypertrophy!).

2. KNEE DOMINANT (squat/lunge patterns)
Split squats, lunges, step-ups/downs, squats, leg press.
Depending on setup, you can bias quads or glutes here. Generally glutes require a bigger angle between your hamstrings and calves & more forward leaving torso. Take a leg press for example: If you were to target your quads, you would place your feet low on the pad so that when you’re in the bottom position - your hamstrings touch your calves. However to bias your glutes, you will place your feet at the top of the pad.

3. BRIDGE / THRUST
Hip thrusts, KAS Glute Bridges, Floor Glute Bridges, 1¼ rep variations etc.
This is where we hit the glutes in their shortened position = lots of glute squeeze

4. ABDUCTION
Cable or banded straight-leg abductions, seated abduction machines, side-lying band abductions, lateral walks etc.
Perfect for hitting the upper glutes and finishing a workout strong.

So… How Do You Put Together a Glute Workout?

Here’s my no-fail structure:
Pick one exercise from each of the four movement patterns. That’s it! Simple.
Not every single movement needs to isolate the glutes perfectly, but at least 3 of the 4 should target them directly.

For example:

A) Dumbbell Floating Deadlifts (Hinge)
A great way to challenge the glutes in the lengthened position with more control and core engagement.

B) Cable Step-Ups (glute-focused) (Knee-Dominant)
Slightly lean forward to bias the glutes & keep your shin vertical. Hold onto the cable machine for balance & to allow yourself to really sit back—but don’t pull yourself up!

C) KAS Glute Bridge (Bridge/Thrust)
Less range than a hip thrust, but amazing for constant glute tension in the shortened position.

D) Standing Cable Abductions (with 2-sec hold) (Abduction)
Slow tempo + a solid pause at the top = glute medius on fire 🔥

This combo hits all the movement patterns and works your glutes in both shortened and lengthened positions = maximum growth potential.

Pro Tips for Glute Gains

Make sure you're progressing your weights and reps over time.
Glutes love volume—but only if you're challenging them.
And don’t forget to eat enough protein and overall calories. Glutes thrive in a calorie surplus! If you’re training hard but under-eating, growth will stall.

Get a Proven Glute Program—Built for You

I use this exact method in my coaching programs—both in-person here in Charlottetown (at Synergy Fitness & Nutrition) and online with clients across PEI, Canada and beyond.

Shoot me an E-mail if you're ready to train smarter.

And hey—if this helped, drop a like & save it for later. Your glutes will thank you 🍑

Contact me here!