Glutes exercises.
38 exercises that put glutes first, and the weekly set targets Swole.fit uses to grow them.
How many sets a week for glutes?
Swole.fit plans 6 hard sets a week as the point where glutes starts to grow, 12 to 20 sets as the sweet spot for most lifters, and 25 as the most you can usually recover from. About 4 sets a week to keep what you built. Sets where glutes only helps count as half a set.
Compound glutes exercises
Multi-joint lifts. Heavier loads, more muscle per set, and the backbone of a plan.
- Band Hip ThrustKettlebell, band and specialty bar, with hamstrings
- Barbell Back SquatBarbell, with hamstrings, abs
- Barbell Bulgarian Split SquatBarbell, with hamstrings
- Barbell DeadliftBarbell, with traps, quadriceps
- Barbell Hip ThrustBarbell, with hamstrings
- Barbell LungeBarbell, with hamstrings
- Barbell Romanian DeadliftBarbell, with back
- Barbell Sumo DeadliftBarbell, with hamstrings, back
- Bodyweight LungesBodyweight, with hamstrings
- Bodyweight SquatsBodyweight, with hamstrings
- Cable Pull-ThroughCable, with lower back
- Cable Romanian DeadliftCable, with lower back
- Cable SquatCable, with hamstrings
- Dumbbell Bulgarian Split SquatDumbbell, with hamstrings
- Dumbbell Goblet SquatDumbbell, with abs
- Dumbbell LungeDumbbell, with hamstrings, calves
- Dumbbell Reverse LungeDumbbell, with hamstrings
- Dumbbell Romanian DeadliftDumbbell, with lower back
- Dumbbell Step-UpDumbbell, with hamstrings, calves
- Dumbbell Walking LungeDumbbell, with hamstrings, calves
- Glute Ham RaiseMachine, with lower back
- Jump SquatsBodyweight, with hamstrings, calves
- Kettlebell Goblet SquatKettlebell, band and specialty bar, with abs
- Kettlebell SwingKettlebell, band and specialty bar, with abs, back
- Landmine SquatKettlebell, band and specialty bar, with abs
- Leg PressMachine, with hamstrings
- Pistol SquatsBodyweight, with hamstrings, abs
- Single-Leg Romanian DeadliftBodyweight, with abs
- Smith Machine SquatMachine, with hamstrings
- Step-upsBodyweight, with hamstrings
- Trap Bar DeadliftKettlebell, band and specialty bar, with back, traps
Isolation glutes exercises
Single-joint moves. Less fatigue per set, so they fill the gap between growth and the recovery limit.
- Banded Hip AbductionsKettlebell, band and specialty bar
- Barbell Glute BridgeBarbell, with hamstrings
- Cable Hip AbductionCable, with hip flexors
- Cable KickbackCable
- Glute BridgeBodyweight, with hamstrings
- Hip Abduction MachineMachine, with hip flexors
- Single-Leg Glute BridgeBodyweight, with hamstrings, abs
Lifts where glutes helps
Each set of these counts as half a set toward your weekly total.
Programs that bring up glutes
Free splits from the Swole.fit library with extra focus here.
- Deadlift Religion3 days a week
- Glute Lab3 days a week
- Leg Destroyer3 days a week
- Leg Specialization4 days a week
- Squat Science4 days a week
- Leg Destroyer5 days a week
- Leg Legends5 days a week
- Posterior Power5 days a week
- Cardio Hater6 days a week
- Deadlift Destroyer6 days a week
- Functional Athlete6 days a week
- Leg Apocalypse6 days a week
- Minimalist Beast6 days a week
- Old School Cool6 days a week
- Squat University6 days a week
- Volume Psycho6 days a week
Let the app count your glutes sets.
Swole.fit tallies every set for glutes across the week, shows where you sit against these targets and adds volume as the cycle builds.