How many glute exercises per week? Three to four beyond squats and deadlifts
In short
For glute growth, do compound lifts such as squats, deadlifts and lunges one to two times a week, and add three to four exercises that target the glutes directly, such as the hip thrust and glute bridge. Direct work removes the upper body and taxes the nervous system less than a deadlift, so it can be done up to four times a week. The gluteus maximus handles hip extension and the medius and minimus handle hip abduction, so a good plan includes both.
The glutes are the largest muscle group in the body, yet they are often treated as a supporting cast. Squats and deadlifts use them, but that is not the same as training them directly. The setup Men's Health lays out is compound lifts one to two times a week, plus three to four direct glute exercises.
How many glute exercises do you need each week?
Squats, deadlifts and lunges all involve hip extension, so they work the glutes along the way. Doing those compounds one to two times a week is the starting point. Adding three to four direct exercises, such as hip thrusts and glute bridges, is described as the sweet spot for growth.
Placement is flexible. On a split, stack them on leg day; on a full-body plan, spread them across two to four sessions.
Why can direct glute work be done more often?
Hip thrusts and glute bridges take the upper body out of the movement, so they do not hammer the nervous system the way a big compound like the deadlift does. They need slightly less recovery, which lets you train them up to four times a week.
Which exercises should you pick?
Variety is the point. The glutes are three muscles, the gluteus maximus, medius and minimus, and each does different work. Choose from two categories:
- Hip extension — the gluteus maximus. Squat, barbell or trap bar deadlift, Romanian deadlift, lunge, kettlebell swing, hip thrust, glute bridge
- Hip abduction — the gluteus medius and minimus. Moving the leg away from the body's midline; the clamshell and side-lying hip abduction are the standard examples
Abduction work is less glamorous than a squat or deadlift, but it belongs in the program if you want the glutes filled out at the sides and top and the pelvis stable.
How does this connect to your Big 3 numbers?
The squat and deadlift are Big 3 lifts where the glutes carry a large share of the work, so adding separate glute volume leaves room to support both. The source here is training guidance, not a study that measured lift improvements. Add direct work for a month and log your squat and deadlift one-rep max trend to see what it does for you. For a related problem, see the squat sticking point.
Frequently asked questions
How many glute exercises should I do per week?
Do compound lifts such as squats, deadlifts and lunges one to two times a week, and add three to four direct glute exercises such as hip thrusts and glute bridges. That combination is described as the sweet spot for glute growth.
Are squats and deadlifts enough for glute growth?
Both use the glutes through hip extension, but neither targets them directly. To maximize glute development, add direct exercises like the hip thrust or glute bridge.
How often can I do hip thrusts?
Hip thrusts and glute bridges remove the upper body and tax the nervous system less than a deadlift, so they need less recovery. You can train them up to four times a week.
Do I need abduction exercises like the clamshell?
The gluteus medius and minimus handle hip abduction, moving the leg away from the body's midline. Clamshells or side-lying hip abductions train them directly and fill out the glutes from more than one angle.
Source: Men's Health