Hips, thrusts and hinges. The plan that actually builds glutes.
Growing glutes is not about endless squats. It is about loading hip extension: thrusts, hinges and bridges, with enough volume and progression to make the biggest muscle in your body actually grow. This plan puts that work front and centre.
Ready-made Glute Builder plans. Tap one for the full plan and every workout, then run it free in the app.
The core of glute growth is heavy hip extension: hip thrusts and glute bridges for the squeeze at the top, plus hinges like Romanian deadlifts for the stretch at the bottom.
Squats and lunges help, but they are quad-led. A real glute program leads with thrusts and hinges and treats the rest as support.
Add weight to the hip thrust and Romanian deadlift whenever you own the top of the rep range. The big two carry the growth, so drive those numbers up over months.
Every 6 to 8 weeks lighten up. Heavy thrusts and hinges load the lower back and hips, so a week at half the sets keeps those fresh.
The glutes are strongest and most active in hip extension under load, which is why hip thrusts and bridges are so effective, they load exactly where the muscle does its work. Pair that with a hinge for the stretched position, 10 to 20 hard sets a week, and progressive overload, and the glutes grow like any other muscle.
Loaded hip extension: hip thrusts, glute bridges and hinges like Romanian deadlifts, progressed over time. Not endless squats or tiny bands.
Two to four lower-focused sessions a week, with glute work led by thrusts and hinges.
Yes, pick Bodyweight in the builder for a glute program using bridges, hinges and single-leg work.
They help, but they are quad-dominant. Lead with thrusts and hinges for glute-focused growth.
With real load and progression, noticeable change usually takes a couple of months of consistent work.
