Build the mind-muscle connection. Same exercises every session. Focus on FEELING the glute contract, not lifting heavy.
3 upper glute + 1 under glute + band burnout
Warm-Up
Stair Stepper
Moderate pace · Gets glutes firing
Upper Glute — 3 Exercises
Barbell Hip Thrust
3 × 12— lbsupper
Set up with shoulder blades on bench edge, feet flat, hip-width apart. Drive through HEELS — not the whole foot. At the top: hips level, core braced, squeeze hard for 1 full second. Ribs stay down — don't arch your lower back. Optional: mini band above knees to activate glute med too.
Glute Bridge w/ Dumbbell
3 × 15— lbsupper
Dumbbell balanced on hip creases. Feet flat, hip-width, toes slightly out. Lower hips fully to the floor between every rep — don't pulse. Press through heels on the way up. If you feel it in your quads, move your feet further from your body.
SL Cable Kickback
3 × 12 each— lbsupper
Cable at ankle height. Hold the machine lightly — don't use it for balance. Hinge forward slightly at the hip (this is key — it puts the glute in a better position). Kick straight back, not up. Pause hard at the top, feel the upper glute squeeze. Lower with control — 2 counts down.
Under Glute — 1 Exercise
Elevated Sumo Squat
3 × 12— lbsunder
Stand on two plates or a small step, feet wide (wider than shoulder-width), toes turned out 45°. Hold dumbbell goblet style at chest. Sit as deep as your hips allow — the elevated position lets you go past parallel, which is what loads the under glute. Drive through heels to stand, squeeze at top.
Band Burnout2 sets · no rest between · pump goal
Frog Pumps
2 × 20bodyweightburnout
Lie on back, soles of feet together, knees out. Short range pump from the hips. It burns. That's the point.
Donkey Kickbacks
2 × 15 eachbandburnout
On all fours. Band around ankles. Keep core tight. Kick back and up, squeeze at the top. Slow down on the way down.
Phase 2 — Progressive Overload (Weeks 5–8)
Add weight every session you can. A 4th upper exercise is added — a lateral/side glute move to build width.
4 upper glute + 1 under glute + band burnout
Warm-Up
Stair Stepper
Moderate pace · Gets glutes firing
Upper Glute — 4 Exercises
Barbell Hip Thrust
4 × 10— lbsupper
Heavier than Phase 1. If 3×12 felt easy, go up 10lbs. Last 2 reps of every set should feel hard but controlled. 1-second squeeze at the top — no rushing. Mini band above knees optional but highly recommended for extra upper/side glute activation.
↑ Add weight from Phase 1
B-Stance Hip Thrust
3 × 10 each side— lbsuppernew
One foot flat (working leg), other foot on its heel for balance only — don't push through it. Forces one glute to do most of the work. This is a major upgrade from the glute bridge. Still full range down. Drive through the heel of the working leg only.
↑ Upgraded from Glute Bridge
SL Cable Kickback
3 × 12 each— lbsupper
More weight than Phase 1. Hinge forward slightly at the hip before each kick — this is non-negotiable for loading the glute properly. Pause at the top. Lower in 2 counts. Don't let your lower back take over.
↑ Add weight from Phase 1
4th Exercise — Lateral Glute (Rotate Weekly)
Week 5: Lateral Leg Raises · Week 6: Hip Abductors · Week 7: Quadruped w/ Plate · Week 8: pick your strongest
Standing Cable Lateral Leg Raise
3 × 15 each— lbslateralweek 5
Cable at ankle. Stand sideways to the machine. Keep your body tall — don't lean away. Raise your outer leg directly to the side, not forward. Lead with your heel, not your toes. Squeeze the side glute at the top. Lower slowly — 2 counts down.
Hip Abductor Machine
3 × 15— lbslateralweek 6
Sit fully upright — no slouching. Feet on pads, knees together at start. Push knees out against resistance slowly — 2 counts out. Don't let them slam back. 2 counts back in. The side glute (glute med) is the target — if you feel your hip flexors, sit up taller.
Quadruped Hip Abductor w/ Plate
3 × 12 eachplatelateralweek 7
Raise leg out to the side, keeping knee bent at 90°. Squeeze hard at the top. Lower slowly. Core stays braced — don't let your hips rotate.
What is this exercise?
Get on all fours (hands and knees). Take a small weight plate (5–10 lbs to start) and tuck it behind one knee — squeeze your knee to hold it in place. This adds resistance to the classic fire hydrant movement. The extra weight forces your gluteus medius (the upper/outer part of your glute that creates the "lifted" look) to work much harder than bodyweight alone. Keep your knee bent at 90° the entire time. Raise the leg out to the side — like a dog at a fire hydrant — until it's parallel with the floor.
Under Glute — 1 Exercise
RDL
3 × 10— lbsunder
Hinge from the hip. Soft bend in the knee. Bar stays close to your legs. Lower until you feel a deep hamstring and under-glute stretch. Drive hips forward to stand.
Band Burnout2 sets · no rest between · pump goal
Frog Pumps
2 × 20bodyweightburnout
Same as Phase 1. Go fast, stay controlled. Get that pump.
Kickback Crossovers
2 × 15 eachbandburnoutnew
On all fours. Kick back then cross the leg slightly across your centerline. Hits the glute med. Controlled squeeze each rep.
Phase 3 — Time Under Tension (Weeks 9–12)
Maximum intensity. Failure sets, drop sets, slow eccentrics. Goal is deep muscle fatigue every session.
4 upper glute + 1 under glute + band burnout to failure
Warm-Up
Stair Stepper
Moderate pace · Gets glutes firing
Upper Glute — 4 Exercises
Barbell Hip Thrust
4 × 8— lbsupperdrop set
Heavy — last set: do 8 reps, drop weight 20%, do 8 more reps immediately. No rest. Full failure on that final 8.
↑ Heaviest weight yet. Drop set on set 4.
Glute Bridge w/ Dumbbell
3 × 10— lbsupper2s pause
Hold 2 seconds at the top of every rep. Feel the glute fully contracted. Lower slowly — 3 count down. This should feel very different from Phase 1.
SL Cable Kickback
3 × 10 each— lbsupperpause at top
2-second pause at peak contraction every rep. Then slow 3-count on the way back down. Last set: go to failure.
4th Exercise — Lateral Glute (Pick Your Strongest from Phase 2)
All 3 options below — do the one you progressed most on. Or rotate. Last set of each: to failure.
Standing Cable Lateral Leg Raise
3 × 12 each— lbslateralpause at top
Heavier than Phase 2. 2-second hold at the top of every rep. Lower in 3 counts. Last set: go to failure — keep going past 12 until you can't raise the leg anymore.
↑ Add weight from Phase 2
Hip Abductor Machine
3 × 15 → failure— lbslateralto failure
Heavier than Phase 2. After 15 reps on the last set, keep pushing until you absolutely can't. Slow 3-count on the return every rep — don't let the weight stack slam.
↑ Add weight from Phase 2
Quadruped Hip Abductor w/ Plate
3 × 12 eachheavier platelateral2s hold
Heavier plate than Phase 2. 2-second hold at the top of every rep. Slow 3-count lowering. Last set: go to failure — keep going past 12 until you can't hold the leg up.
Reminder
Plate tucked behind bent knee (90°). Raise leg out to the side like a fire hydrant. Phase 3: go heavier on the plate and hold longer at the top.
↑ Heavier plate + longer hold vs Phase 2
Under Glute — 1 Exercise
RDL — Slow Eccentric
3 × 8— lbsunder3s down
Take 3 full seconds to lower the bar. Feel the under-glute and hamstring stretch. Drive back up explosively. Last set: failure. This is heavy TUT work.
Band Burnout — To Failure2 sets · AMRAP · leave nothing
Frog Pumps
2 × AMRAPbodyweightburnout
Go until you absolutely can't. No counting — just go. You'll feel this for days.
Donkey Kickbacks
2 × AMRAP eachbandburnout
Last thing you do. Go to failure each side. You're done after this. Leave everything here.