MyLifts

Glute workout at the gym

This session combines a thrust, a hinge, a single-leg movement and an abduction exercise. The movements also train other lower-body muscles; the aim is a balanced session rather than trying to isolate one muscle at all costs.

45 minutes, approximatelyIntermediateMixed
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Working sets. Add warm-up sets as needed and choose your own loads for weighted exercises.
ExerciseSets × repsRest
1
Hip Thrust (Machine)

Follow the machine instructions for belt and pad placement, then lift your hips without overextending your back.

Alternative

Glute bridge on the floor

3 × 1090s
2
Romanian Deadlift (Dumbbell)

Keep a small knee bend and push your hips back, keeping the dumbbells close to your legs.

Alternative

Seated leg curl machine

3 × 1090s
3
Bulgarian Split Squat

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

2 × 890s
4
Hip Abduction (Machine)

Sit supported and open your knees slowly without bouncing the weight stack.

Alternative

Side-lying hip abduction

2 × 1260s

How to use this plan

  • 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.
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Import into MyLifts 2.0 or GIRLPOWER 1.0

The workout file is for the native MyLifts 2.0 and GIRLPOWER 1.0 builds with JSON backup import. MyLifts 1.x is not supported. GIRLPOWER is coming soon. Check your app version before importing.

  1. Download the workout JSON file and save it to Files on your iPhone or iPad.
  2. In MyLifts 2.0, open Settings and select Import MyLifts backup. In GIRLPOWER, open Settings → Tracking preferences → Import training backup.
  3. Choose the file, then find the plan in your routine library. Review the exercises and set your own weights before starting.

The file adds one routine. It contains no workout history or personal records, and does not turn on optional tracking. Reimporting the same file keeps one copy and preserves later edits.

One-tap opening of this routine is not available yet. Explore MyLifts or meet GIRLPOWER.

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Questions before you start

Can I do this without a hip thrust machine?

Use a floor glute bridge instead, starting with bodyweight. A barbell hip thrust is another option once you have learned a stable bench and bar setup.

Will a glute workout change my shape?

Resistance training can build strength and muscle over time, but results vary with consistency, progression, recovery and individual factors. No single routine guarantees a specific appearance.

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