The routine
Glutes · hip thrust focus
- Barbell Hip Thrust 4 × 10
- Romanian Deadlift 3 × 10
- Barbell Glute Bridge 3 × 12
- Dumbbell Lunges 3 × 12
- Glute Kickback 3 × 15
- Cable Hip Adduction 3 × 15
Best for growing and strengthening the glutes.
Glute Day Workout
Glutes · hip thrust focus
Building the glutes takes more than squats. The hip thrust and glute bridge load the glutes in their strongest position, while hinges and lunges add stretch and single-leg work.
This plan puts the hip thrust first while you are strongest, then rounds out the glutes from every angle. Squeeze hard at the top of every rep.
How to import this plan into Mekimeki
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What is the best exercise for glutes?
The barbell hip thrust is one of the most effective, because it loads the glutes hardest exactly where they are strongest. Hinges like the Romanian deadlift are a close second.
Can I train glutes without squats?
Yes. Hip thrusts, glute bridges, hinges, and lunges build the glutes very effectively, and this plan is built around them rather than the squat.
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