Glute workout at the gym
Start once per week and leave recovery time before another demanding lower-body session.

Hip Thrust (Machine): 3 × 10 reps; rest 90s
Follow the machine instructions for belt and pad placement, then lift your hips without overextending your back.
Alternative: Glute bridge on the floor

Romanian Deadlift (Dumbbell): 3 × 10 reps; rest 90s
Keep a small knee bend and push your hips back, keeping the dumbbells close to your legs.
Alternative: Seated leg curl machine

Bulgarian Split Squat: 2 × 8 reps; rest 90s
Use support for balance and start with bodyweight; lower only as far as you can control. Do 8 reps per side; one set includes both sides.
Alternative: Supported split squat with both feet on the floor

Hip Abduction (Machine): 2 × 12 reps; rest 60s
Sit supported and open your knees slowly without bouncing the weight stack.
Alternative: Side-lying hip abduction

Warm up with a few minutes of easy movement and lighter practice sets before your working sets.
Choose your own load. Finish each set with about two or three controlled reps still possible; stop for pain or loss of control.
The time estimate includes rests and setup. Take longer when you need it, and ask gym staff to show unfamiliar equipment.
For split squats, the rep target is per side. Start with bodyweight and use a stable hand support until balance is comfortable.

https://mylifts.app/workouts/glute-workout/