Glute Hypertrophy Workout


Here’s one of my latest workouts, designed to grow your glute muscles. You’re really going to feel it in your legs, too! I first did this workout several weeks ago in our hotel gym in Nashville. I was so sore for three days afterwards that I was hobbling around like a Tennessee cowgirl who’s spent too much time on her horse! If you’re really trying to grow your glutes, you should be training them at least twice a week, so use this for one of those training days.

Warm up

  • Foam rolling of lower body and any other tight spots.
  • Dynamic stretches and mobility exercises e.g Samson lunge (I demonstrate this here), body weight squats, leg swings.
  • Glute activation exercise: frog pumps 3 x 20 each leg (I keep my neck on the ground when doing these, otherwise it hurts my neck).


A1 Leg press feet high 4 x 8
A2 DB Lunges alternating 4 x 10
B1 Plie Squat 4 x 8
B2 Hip thrust weighted 4 x 10
C1 Sumo deadlift
C2 Plyo lunge jumps 4 x12
Glute burnout exercise: glute bridges heels elevated on bench 3 x 20-30

Cool down

Walk for 5 minutes.
Static stretches for lower body.


Rest 45 seconds between each super set.
If you are unsure of how to do some of these exercises, you will find a few explained in detail in this post here.

If you have any questions about this workout please do not hesitate to ask me!

Holly x