Build the perfect set of glutes with our expert-approved workouts!
If you're not already signed up to our newsletter then click here to get access to the FREE ebook The Science & Practice of Hip Thrusts and to receive glute training news delivered to your inbox.
Joint Friendly Hypertrophy
This workout is possibly the most joint friendly way to maximize your gains in glute size. By using bands throughout, it keeps joint loads lower for the same levels of muscle activity. For the band squats, pick a barbell weight of around 50% of 1RM and then add elastic resistance bands until 8 reps feels tough.
Barbell plus band back squats: 3 sets x 8-10 reps with 2 mins rest
Hip Thruster band hip thrusts: 3 sets x 12 reps with 2 mins rest
Band side-lying clam: 2 sets x 15 - 20 reps with 1 min rest
Let us know how you got on with the workout on the Hip Thruster Facebook page