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PepFitCoach™

Try berberine, leg press, retatrutide or HbA1c.

    Glute program

    Ladies, want
    bigger glutes?

    Your glutes are three muscles. Train all three from different angles for strength, hip stability and a rounder shape, at home with a band or at the gym. Every exercise is animated.
    Cheat sheet: Build strong glutes. Target all three glute muscles: outwards, upwards, stronger.⬇ Download cheat sheet

    Your glutes are three muscles. Train all three from different angles for strength, hip stability and a rounder shape. Men and women alike.

    Glute medius (outer hip): outward moves

    • • Side leg lift (cable)3 × 15 each leg▶ watch
    • • Side-lying banded leg raise3 × 12 each side▶ watch
    • • Clamshells3 × 15 each side▶ watch
    • • Banded lateral walks3 × 15 each way▶ watch
    • • Fire hydrants3 × 12 each side▶ watch

    Glute minimus (hip stability)

    • • Hip abduction machine3 × 15▶ watch
    • • Standing cable hip abduction3 × 15 each leg▶ watch
    • • Side plank (add a top-leg lift)3 × 15 each side▶ watch

    Glute max (size, roundness and power)

    • • Barbell or Smith squat3 × 15▶ watch
    • • Hip thrust3 × 15▶ watch
    • • Romanian deadlift3 × 15▶ watch
    • • Glute bridge (home version)3 × 15▶ watch
    • • Standing cable glute kickback3 × 12–15 each leg▶ watch
    • • Donkey kicks (band)3 × 12 each side▶ watch
    • • Bulgarian split squat3 × 10–12 each leg▶ watch
    • ✓ Train glutes 2–3 times a week
    • ✓ Focus on the squeeze at the top of every rep
    • ✓ Eat enough to grow: a small calorie surplus if building, protein 1.6–2.2 g per kg (0.7–1 g per lb)
    • ✓ Sleep, recover, and be patient: shape changes take months

    Tap ▶ watch to jump to the animation. Check with your doctor before starting a new program.

    Training at home with a band?The 16-move mini band workout: glutes, legs, back and arms →Build your own glute daysPick these moves for your days and download a PDF with pictures →