Cover three functions
Hip extension under load (thrusts), the stretched position (RDLs), and abduction (cable or machine) together hit the whole glute. That trio beats doing five variations of the same squat.
How many glute exercises do I need?
Two to three is plenty: a hip thrust for extension, an RDL for the stretch, and an abduction for the upper glute.
The quick answer
You do not need a huge list, just the right angles. Two to three glute exercises cover it: a hip thrust or bridge for loaded hip extension, a Romanian deadlift or good morning for the stretched position, and a hip abduction for the upper glute that thrusts miss. Run those for 10 to 16 hard sets a week and progress the load.
How to think about it
Quality over quantity
Three well chosen, well loaded exercises taken near failure grow more glute than six half hearted ones. Volume and effort per exercise matter more than the count.
Progress each one
Add weight or reps on your thrust and RDL over the weeks. Static bodyweight glute work plateaus fast without overload.
Do this
- Pick one per functionChoose a thrust, an RDL, and an abduction, then stick with them long enough to progress.
- Hit 10 to 16 weekly setsSpread those across two or three sessions a week for solid glute volume.
- Load the abductionUse a cable or machine so you can actually add resistance to the upper glute over time.
Keep going
How SUUPR helps
Two to three is plenty: a hip thrust for extension, an RDL for the stretch, and an abduction for the upper glute.