Intermediate Glute Workout: Build Strength and Size Where It Counts
This session is for you if you've been training consistently for at least six months and want to target your gluteus maximus with real intention — not just as a side effect of leg day. Whether you're chasing stronger lifts, better athletic performance, or simply want to develop your glutes more directly, we'll walk you through a focused routine that earns results.
What the research says
The research backing this session comes from several systematic reviews looking at which exercises actually challenge the gluteus maximus — and which produce measurable growth over time. What emerges clearly is that hip extension exercises under load, particularly the barbell hip thrust, produce high levels of glute activation and meaningful hypertrophy. Squats and deadlift variations also contribute, especially when performed through a full range of motion. Single-leg and cable variations round out a well-structured session by targeting the glutes from additional angles. The evidence overall is solid: resistance training through hip extension reliably grows the gluteus maximus with a moderate effect size across multiple studies.
Strong for the core exercises in this session — multiple systematic reviews with meta-analyses consistently show that loaded hip extension, and the barbell hip thrust in particular, produces significant gluteus maximus activation and moderate hypertrophy across studies; evidence for single-leg and cable accessory movements is more limited but supported by activation data.
A 2025 systematic review and meta-analysis of 12 studies found that resistance training involving hip extension with external load produced a moderate effect on gluteus maximus hypertrophy (SMD 0.71, 95% CI [0.50, 0.91], p < 0.00001). Subgroup analyses showed moderate effects for both single-exercise protocols (SMD 0.74) and combined-exercise protocols (SMD 0.68). The review also found that back squats performed in parallel or full range of motion significantly enhanced gluteus maximus hypertrophy, and that leg press machines and kneeling hip extensions can facilitate increased gluteus maximus hypertrophy. When emphasizing gluteus maximus hypertrophy at the expense of other muscle groups, the review found single exercises such as the barbell hip thrust should be prioritized.
View study →A 2020 systematic review identified which exercises produce very high levels of gluteus maximus activation (above 60% of maximal voluntary isometric contraction). Exercises in this category included the traditional barbell hip thrust, American barbell hip thrust, band hip thrust, conventional deadlift, hex bar deadlift, split squat, traditional lunge, in-line lunge, step-up and its variations, belt squat, and modified single-leg squat, among others. The step-up exercise and its variations recorded the highest gluteus maximus activation levels across the included studies.
View study →A 2019 systematic review of 12 studies on the barbell hip thrust found that gluteus maximus and biceps femoris showed greater neuromuscular activation during the barbell hip thrust compared to the squat. The straight bar deadlift demonstrated greater biceps femoris activation than the barbell hip thrust. Regardless of variation or intensity, the muscle excitation sequence during the barbell hip thrust began with the gluteus maximus. Four studies showed a significant improvement in sprinting activities following acute barbell hip thrust exercise; for chronic transfer, two studies showed improvement in sprint time while two others did not.
View study →A 2019 study comparing the back squat, Romanian deadlift, and barbell hip thrust in eight resistance-trained men found that the barbell hip thrust showed significantly higher gluteus maximus activity than the back squat at 1RM (effect size 1.39, p = 0.038). The difference between the barbell hip thrust and Romanian deadlift was not statistically significant at 1RM (effect size 0.49, p = 0.285). Vastus lateralis activity was significantly greater during the back squat than during both the Romanian deadlift and barbell hip thrust at 1RM.
View study →A 2025 study on 11 healthy women comparing 6 weeks of barbell squat training with 'knees in' versus 'knees out' alignment found that both groups increased lower-body strength and vasti muscle volumes, but no muscles with a hip extensor action increased in size in either group (p > 0.05). Gluteus maximus volume decreased in the 'knees in' group (p = 0.045); the study noted this could reflect either muscle atrophy or water loss from glycogen depletion, and stated the direction of the change in gluteus maximus loading was unclear.
View study →The routine
Main
Begin seated on the ground with a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise. Roll the bar so that it is directly above your hips, and lay down flat on the floor. Begin the movement by driving through with your heels, extending your hips vertically through the bar. Your weight should be supported by your upper back and the heels of your feet. Extend as far as possible, then reverse the motion to return to the starting position.
Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise. Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it. Begin the movement by driving through your feet, extending your hips vertically through the bar. Your weight should be supported by your shoulder blades and your feet. Extend as far as possible, then reverse the motion to return to the starting position.
Set the bar to the proper height in a power rack. Kneel behind the bar; it may be beneficial to put a mat down to pad your knees. Slide under the bar, racking it across the back of your shoulders. Your shoulder blades should be retracted and the bar tight across your back. Unrack the weight. With your head looking forward, sit back with your butt until you touch your calves. Reverse the motion, returning the torso to an upright position.
Lie facedown on top of an exercise ball. While resting on your stomach on the ball, walk your hands forward along the floor and lift your legs, extending your elbows and knees.
Hook a leather ankle cuff to a low cable pulley and then attach the cuff to your ankle. Face the weight stack from a distance of about two feet, grasping the steel frame for support. While keeping your knees and hips bent slightly and your abs tight, contract your glutes to slowly "kick" the working leg back in a semicircular arc as high as it will comfortably go as you breathe out. Tip: At full extension, squeeze your glutes for a second in order to achieve a peak contraction. Now slowly bring your working leg forward, resisting the pull of the cable until you reach the starting position. Repeat for the recommended amount of repetitions. Switch legs and repeat the movement for the other side.
Cooldown
From a lying position, bend your knees and keep your feet on the floor. Place your ankle of one foot on your opposite knee. Grasp the thigh or knee of the bottom leg and pull both of your legs into the chest. Relax your neck and shoulders. Hold for 10-20 seconds and then switch sides.
Lie down on the floor with your right leg straight. Bend your left leg and lower it across your body, holding the knee down toward the floor with your right hand. (The knee doesn't need to touch the floor if you're tight.) Place your left arm comfortably beside you and turn your head to the left. Imagine you have a weight tied to your tailbone. let your tailbone fall back toward the floor as your chest reaches in the opposite direction to stretch your lower back. Switch sides.
Set and rep ranges are general starting suggestions based on this guide's level — adjust to your own experience, and progress gradually.
This session involves loaded barbell work at the hips and pelvis — set up your bench and barbell carefully, use appropriate padding, and choose a weight that lets you control the full range of motion without your lower back compensating. If you have any existing hip, lower back, or knee issues, check with a qualified health professional before adding heavy load to these patterns.