Two to three times weekly
Glutes tolerate frequent training, so splitting your volume across 2 to 3 days lets each session stay high quality. This beats cramming everything into one leg day where the later sets are junk.
How often should I train glutes?
Train glutes 2 to 3 times a week with hip thrusts and hinges, aiming for 10 to 16 hard sets total.
The quick answer
Glutes recover fast and respond well to frequency, so 2 to 3 sessions a week works better than one big blast. Cover both jobs: hip extension from hip thrusts and RDLs, and the stretched position from deep squats and lunges. Aim for 10 to 16 hard glute sets across the week and progress the load.
How to think about it
Train both functions
Hip thrusts and cable kickbacks load peak contraction, while deep squats, Bulgarian split squats and RDLs load the stretched position. Growing glutes needs both, not thrusts alone.
Progress and mind-muscle
Add weight or reps over the weeks, and on thrusts squeeze hard at the top and drive through your heels so the glutes, not the quads or lower back, do the work.
Do this
- Spread across 2 to 3 daysSplit glute volume rather than one weekly session.
- Pair thrusts with squatsCombine a peak-contraction move with a deep stretch move.
- Hit 10 to 16 setsTotal your weekly hard glute sets into that range and add load over time.
Keep going
How SUUPR helps
Train glutes 2 to 3 times a week with hip thrusts and hinges, aiming for 10 to 16 hard sets total.