Activate the Glutes!

Intro

Here’s a workout that targets the glutes while keeping it effective and progressive for different experience levels:

Safety

1. Proper Form & Technique

Glute Bridges: Keep your feet flat and shoulder-width apart, pushing through the heels. Avoid arching your lower back.

Hip Thrusts: Keep your shoulders on the bench and your feet planted firmly. At the top of the movement, squeeze your glutes and avoid hyperextending your lower back.

Romanian Deadlifts: Hinge at your hips—not your back. Keep a slight bend in your knees and feel the stretch in your hamstrings and glutes.

2. Warm-Up & Activation

Activate your glutes before jumping into heavy lifts. Proper warm-up routines will help you better target the glutes during exercises.

3. Breathing Technique

Inhale on the way down, exhale as you drive up. This helps create intra-abdominal pressure and stabilizes the core during the lifts.

4. Progression & Weight Selection

Beginners: Start with bodyweight exercises to ensure proper form before adding weight.

Intermediate/Advanced: Gradually increase weight while focusing on full range of motion and form. Add weights progressively, ensuring glute activation throughout.

5. Spotter or Safety Equipment

If using heavy weights, especially during hip thrusts or deadlifts, use a spotter or a squat rack for safety.

Make sure the weights are secured properly (collars on barbells).

6. Listen to Your Body

Discomfort is normal, but sharp pain is not. If you feel any discomfort in your lower back, hips, or knees, reassess your form or reduce the weight.

Ensure proper recovery with stretching, hydration, and rest.

7. Environment & Equipment Check

Proper Footwear: Wear flat, non-compressive shoes for glute-focused exercises like hip thrusts, deadlifts, and squats.

Clear Space: Ensure you have a safe, clear area around you to avoid injury while lifting heavy.

NOTE: If you are unsure about any exercise, speak to a fitness professional for guidance.

Workout Plan

Warm-Up for Glute-Focused Workout

A proper warm-up will activate the glute muscles, increase blood flow, and prepare you for lifting.

Dynamic Stretching (5-7 min)

• Leg Swings – 10 reps front-to-back and side-to-side
• Hip Circles – 10 reps each direction
• Lunge with a Twist – 5 reps each side
• Arm Circles & Shoulder Rolls – 10 reps each

Activation Drills (3-5 min)

• Glute Bridges – 2 sets of 12 reps
• Bodyweight Squats – 2 sets of 10 reps
• Fire Hydrants – 2 sets of 12 reps per side (on all fours, lifting leg to the side)

Light Cardio (Optional – 3-5 min)

• Jump rope, cycling, or light jogging to increase overall blood circulation.

Beginner: Glute Activation & Bodyweight Focused

1. Glute Bridges – 3 sets of 12-15 reps

Lie on your back, feet flat, knees bent, and lift your hips, squeezing your glutes at the top.

2. Donkey Kicks – 3 sets of 12 reps per side

Start on all fours, kick one leg back while keeping the knee bent at 90 degrees, and squeeze your glutes.

3. Static Lunges – 3 sets of 15 reps per side

Keep a long stance, dropping your back knee to an inch off the floor then push up through the front heel. Add a resistance band for more intensity.

Intermediate: Building Strength & Size

1. Bulgarian Split Squats – 4 sets of 10-12 reps per leg

Place one leg behind you on a bench or elevated surface. This targets the glutes, quads, and hamstrings.

2. Hip Thrusts – 4 sets of 8-12 reps

Use a barbell or weight plate across your hips for added resistance. Drive your hips upward, fully engaging your glutes at the top.

3. Step-Ups with Dumbbells – 3 sets of 12 reps per leg

Step onto a bench or box, driving through the heel to engage the glutes. Hold dumbbells for extra resistance.

Advanced: Maximal Glute Development

1. Barbell Hip Thrusts – 5 sets of 6-8 reps

Focus on controlled movement and a strong squeeze at the top, using heavy weight for maximal glute activation.

2. Romanian Deadlifts – 4 sets of 8-10 reps

Focus on hinging at the hips with a slight bend in your knees, targeting the hamstrings and glutes. Use a barbell or dumbbells.

3. Single-Leg Hip Thrusts – 3 sets of 8-10 reps per leg

Perform hip thrusts with one leg elevated, adding intensity and improving unilateral strength and glute activation.

Conclusion

Glutes are a large and powerful muscle group that can be targeted effectively through the right exercises, form, and progression. Focus on technique, take your time, and progressively load your glutes for maximum strength and growth.

Please Note: The information provided in this article are the opinions and professional experience of the author and not all activities are recommended for the beginner or participants with underlying health conditions. Before following any advice or starting any fitness, health and wellbeing journey please consult with an Allied Health Professional and / or General Practitioner.

• Bio

Steve Irwin

Steve has spent the last 20 years in the Australian Fitness Industry as a Group Fitness Instructor, 1-1 Coach, State Manager, Business Owner and is currently an Educator for the Australian Institute of Fitness. A lifelong fitness enthusiast he started his working life in the Military which guided him into the fitness industry where his passion for helping others on their health and fitness journey has been realised. Steve believes that for anyone thinking about getting fit or healthy they should “just get started” as “doing something is better than doing nothing”.