1

Barbell Hip Thrust

4 x 10

Primary glute builder.

2

Romanian Deadlift

3 x 10

Targets glute-ham tie-in.

3

Cable Glute Kickbacks

3 x 15 per leg

Isolates glutes for shaping.

4

Reverse Lunges

3 x 10 per leg

Glute-dominant lunge variation.

5

Smith Machine Glute Bridges

3 x 12

Burns out the glutes with control.

6

Step-Ups (Glute Bias)

3 x 10 each leg

Stretch and contract glutes.

7

Frog Pumps

3 x 20

High-rep glute finisher.

8

Donkey Kicks (Bodyweight or Banded)

3 x 15

Adds activation and shape.