Glute Strength Builder
Beginner-friendly 3-day glute-focused strength plan using joint-friendly machines, cables, bands, and suspension. Each session includes squat/hinge, glute isolation, light upper push/pull, and core. Rest 60–120s; 45–60 minutes per session.
Routines
Day 1 — Glute Foundations
Beginner
Squat pattern and hinge with seated abduction/adduction, light upper push/pull, and core.
Band squat
3 sets8 reps90s restBand straight leg deadlift
3 sets10 reps90s restLever Seated Hip Abduction
3 sets12 reps60s restLever Seated Hip Adduction
3 sets12 reps60s restSuspender Hip Bridge
3 sets12 reps75s restCable Standing Chest Press
3 sets10 reps75s restSuspender Row
3 sets10 reps75s restBand standing crunch
3 sets12 reps60s rest
Day 2 — Hinge & Lateral Emphasis
Beginner
Hip hinge and extension focus, unilateral step-ups, with light push/pull and core rotation.
Cable pull through
3 sets8 reps90s restSuspender Leg Curl
3 sets10 reps75s restLever Standing Hip Extension
3 sets12 reps75s restBand step up
3 sets10 reps75s restLever Seated Hip Abduction
2 sets12 reps60s restCable Close Grip Front Lat Pulldown
2 sets10 reps75s restCable Standing Chest Press
2 sets10 reps75s restBand seated twist
2 sets12 reps60s rest
Day 3 — Squat & Kickback Focus
Beginner
Squat pattern and kickbacks with bridges, light push/pull, and anti-rotation core.
Assisted Single Leg Press
3 sets8 reps90s restBand squat
3 sets10 reps90s restCable Kneeling Glute Kickback
3 sets12 reps60s restSuspender Hip Bridge
2 sets12 reps60s restCable one arm lat pulldown
2 sets10 reps75s restCable Standing Chest Press
2 sets10 reps75s restBand vertical Pallof Press
2 sets12 reps60s restLever Seated Hip Abduction
2 sets12 reps60s rest
