This is the Glute Isolation workout from the Glute Builder plan. It trains Glutes across 6 exercises, and takes roughly 76 to 91 minutes.
You open with Cable Kickback while you are freshest, then work down the list. Most sets sit in moderate reps for muscle growth. Rest 90 seconds to 2 minutes on the harder lifts, and add a little weight whenever you own the top of the rep range.
| Exercise | Sets × Reps |
|---|---|
 Cable Kickback | 3 × 10 |
 Dumbbell Frog Pump | 3 × 10 |
 Fire Hydrant | 3 × 15 |
 Hip Thrust | 3 × 10 |
 Single Leg Hip Thrust | 3 × 10 |
 Clamshell | 3 × 15 |
