The days of chasing only ultra-large glutes might be fading, but the desire for strong, round, healthy glutes is here to stay — and for good reason. Your glutes are the largest, most powerful muscles in the body. Training them goes far beyond aesthetics — it’s about building total-body strength, improving your metabolism, and leveling up your performance in almost every lift.
The Glute Training Debate: Who’s Right? There are two major camps in the glute-building world:
+The Compound-Only Crew: Squats, deadlifts, and RDLs all day — no hip thrusts allowed.
+The High-Volume Hip Thrusters: Constant thrusts, kickbacks, and abductions to pump the glutes up.
Here’s the truth: both methods have value. Compound lifts train the glutes in their lengthened position — which builds size and strength over time. But they can also cause more soreness and require longer recovery. Shortened-position movements like hip thrusts, kickbacks, and abductions create less soreness, allowing you to add more volume to your training week. Today’s Workout: Compound-Focused for Glute Growth This session targets your glutes with compound movements that emphasize stretch, strength, and sculpting — no hip thrusts required.
💡 Tip: Perform this workout 1–2x per week. Supplement with a separate hip thrust session for max gains and recovery.
🔹 1. Squat Machine (or Barbell Squat / Leg Press) – Extra Range of Motion Feet slightly lower on the platform (or wider stance with barbell). Go below parallel to activate glutes through a deeper stretch. Push through your heels and use a mid-rep pause if depth is limited. Go lighter than usual and prioritize glute activation.
🔹 2. Smith Machine Good Morning Focus on a hip hinge while keeping your chest up and back flat. Push hips back, soft bend in knees, and move slowly on the way down. Think of this as a stretch and squeeze movement. Elbows stay pinned to your sides, overhand grip with thumbs around bar.
🔹 3. Goblet Squat with Pulse (8–10 pulses per rep) Perform a deep squat and pulse at the bottom before rising. Bonus: Upper leg below parallel = glute gains! Hold the dumbbell at your collarbone with elbows tucked. Keep all tension in your glutes — especially during the pulses.
🔹 4. Cable Reverse Pull Through Use a double-D handle, set just below knee height. Slight bend in knees to take hamstrings out and focus on glutes. It’s a hinge, not a pull — your upper body is only there to stabilize. Move slowly and control the stretch and squeeze.
🔹 5. Cable Glute Medius Leg Lift Wrap an ankle cuff around one leg; the standing leg is your focus. Stand on yoga blocks or rubber plates to increase range. Start with a slight lean forward and drop the hip for a deep stretch. This targets the glute medius — great for posture, SI joint health, and back pain prevention.
Why This Workout Works
These exercises target the glutes in the lengthened position, which is key for hypertrophy and strength. Yes, you will get sore — but it’s purposeful, controlled muscle damage that leads to growth. By combining this type of training with exercises in the shortened position (like hip thrusts), you create the perfect balance of:
✅ Strength
✅ Volume
✅ Recovery
✅ Shape
Want to dive deeper into training glutes in the lengthened vs. shortened position? Let me know in the comments. If you try this workout, tag me on social — I love seeing your progress and cheering you on! Whether you do the full workout or pick just a couple of these moves, consistency is key. And if you’re dealing with lower back pain, try incorporating that glute medius leg lift — it’s a game changer for SI joint support.
If you loved this workout and want a full program designed to build round, strong, sculpted glutes — without spending hours in the gym — check out Glute Gains!
✅ Strategic Programming (Lengthened and Shortened Training)
✅ Build Strength, Shape, and Confidence
✅ 4–6 Workouts/Week – Efficient & Effective
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As always: I love you. I’m proud of you. Keep training hard, y’all. 💪
