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Glute Growth Session
A glute-focused workout for growth: hip thrusts, RDLs, split squats, kickbacks or bridges, and lunges — with sets, cues, and how to progress.
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Workout
Glute Growth Session
Glutes / lower
1.Barbell or dumbbell hip thrust
Pause 1 sec at the top; rest 2 min
4 × 8–12
2.Romanian deadlift
Feel hamstrings and glutes; soft knees
3 × 8–10
3.Bulgarian split squat
Per leg; torso slightly forward to bias glutes
3 × 8–12
4.Cable kickback or glute bridge
Controlled; no swinging
3 × 12–15
5.Walking lunges
Per leg
2 × 10–12
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