A Simple but Effective Glute Workout Guide for People Who Are Tired of Hip Thrusts

The 3 Glute Exercises That Work Better Than Hip Thrusts

Here is a simple but effective glute workout guide for people who are tired of hip thrusts: build better glutes by mastering just 3 key movements-a deep squat variation, a hinge pattern, and an abduction exercise. You can achieve significant growth without ever awkwardly setting up a bench and barbell in the middle of the gym again. If you've been grinding away at hip thrusts for months without seeing the results you want, you're not alone. You were told it was the 'king' of glute exercises, yet you feel more frustration and lower back tension than actual glute growth. The truth is, the hip thrust is just one tool, and it primarily targets one function of the glutes: hip extension. Relying on it exclusively is like trying to build a house with only a hammer. Your glutes are a complex of three muscles: the gluteus maximus, medius, and minimus. To build a truly strong, rounded, and functional backside, you need to train all three muscles through multiple planes of motion. This guide will give you the exact blueprint to do that.

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Why Your Glutes Aren't Growing (It's Not Because You Skipped Hip Thrusts)

The biggest mistake people make in their quest for glute growth isn't skipping hip thrusts; it's failing to understand that the glutes have more than one job. Your routine is likely missing two-thirds of what's required for balanced development. Let's break it down.

1. Gluteus Maximus: This is the largest of the three muscles, the one you're probably focused on. Its main job is hip extension (straightening your leg at the hip). Exercises like hip thrusts, squats, and deadlifts train this function. This is where you get the main 'shelf' look.
2. Gluteus Medius & Minimus: These are smaller muscles located on the side of your hip. Their primary jobs are hip abduction (moving your leg out to the side) and pelvic stabilization. When you see someone with that 'dented' look on the side of their glutes (often called 'hip dips'), it's usually due to a lack of development in the gluteus medius. Training these muscles fills out the upper/outer portion of your glutes, creating a rounder shape and preventing your knees from caving in during squats.

So, if your entire glute workout is just hip thrusts and maybe some squats, you are only training hip extension. You are completely ignoring hip abduction. This is why you feel stuck. You're hammering one part of the muscle group over and over while the other parts remain weak and underdeveloped. A truly effective glute program doesn't rely on a single 'magic' exercise. It systematically trains all functions of the glute complex. You need a hinge, a deep squat, and an abduction movement. That's the formula.

You now understand the three parts of the glute and the movements that train them. But knowing you need a hinge, a squat, and an abduction exercise is one thing. Can you prove that the weight you're lifting on those movements is actually increasing month over month? If you can't recall the exact weight and reps you did four weeks ago, you're not following a plan-you're just guessing.

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The 3-Move Glute Workout That Replaced My Hip Thrusts

This is not a list of 15 random exercises. This is a structured plan. You will train glutes twice per week, alternating between Workout A and Workout B. The goal is progressive overload: every week, you must try to add one more rep to each set or add 5 pounds to the exercise. That is how you force growth.

Workout A: The Foundation

Perform this workout once per week. Rest 90-120 seconds between sets.

• 1. Romanian Deadlifts (RDLs) - The Hinge: 3 sets of 6-10 reps.

This is your primary glute and hamstring developer. Focus on pushing your hips straight back as if trying to touch a wall behind you. Keep a slight bend in your knees but don't turn it into a squat. Go down until you feel a deep stretch in your hamstrings, then squeeze your glutes to pull yourself back up. For women, a good starting weight is 65-95 lbs. For men, 95-135 lbs.

• 2. Bulgarian Split Squats - The Unilateral Squat: 3 sets of 8-12 reps per leg.

This single-leg movement is brutal but incredibly effective for hitting the glute max and medius. Place your back foot on a bench. Lean your torso slightly forward to put more emphasis on the glute of your front leg. Drive through your front heel. If you can't do 8 reps with good form, start with just your bodyweight. Once you can, hold a 15-25 lb dumbbell.

• 3. Cable Hip Abduction - The Isolator: 3 sets of 15-20 reps per leg.

This targets the glute medius directly. Stand sideways to a cable machine with the cuff around your ankle. Hold onto the machine for support. Kick your leg out to the side, pausing for a second at the peak to squeeze your outer glute. This is not a strength movement; it's about connection. Keep the weight light enough to complete 15 clean reps.

Workout B: The Alternative

Perform this workout on your second glute day of the week. Rest 90-120 seconds between sets.

• 1. Barbell Good Mornings - The Hinge Variation: 3 sets of 8-12 reps.

This is like an RDL but with the bar on your back. It forces perfect hinge mechanics. Start with an empty 45 lb barbell. The weight will be much lower than your RDL. Push your hips back with a soft knee bend until your chest is nearly parallel to the floor. Squeeze your glutes hard to return to the start. Do not round your lower back.

• 2. Heels-Elevated Goblet Squats - The Deep Squat: 3 sets of 10-15 reps.

Elevating your heels on 5-10 lb plates allows for a deeper squat, which means more glute activation. Hold one dumbbell vertically against your chest. Squat down as low as you can while keeping your chest up. This will target your glutes and quads. A good starting weight is a 25-50 lb dumbbell.

• 3. Banded Lateral Walks - The Stabilizer: 3 sets of 20 steps per direction.

Place a resistance band around your ankles. Get into an athletic, half-squat stance. Take 20 slow, controlled steps to the right, then 20 to the left. Never let your feet come fully together; maintain tension on the band the entire time. You should feel a deep burn in your outer glutes (the glute medius).

Your Weekly Schedule

• Monday: Workout A
• Tuesday: Rest or Upper Body
• Wednesday: Rest
• Thursday: Workout B
• Friday: Rest or Upper Body
• Saturday/Sunday: Rest

Stick to this plan. Track your numbers. The results will come.

What to Expect When You Ditch Hip Thrusts for This Plan

Progress isn't always linear, but if you are consistent and push for progressive overload, here is a realistic timeline. This isn't a 30-day magic fix; this is what real, sustainable muscle growth looks like.

• Week 1-2: The 'Sore in New Places' Phase. You will feel soreness in your hamstrings from RDLs and on the sides of your glutes from the abduction work. This is a great sign. It means you're finally training the muscles you've been neglecting. The weights might feel awkward or light. Your only job is to master the form and establish a baseline for what you can lift.
• Month 1: The 'Connection' Phase. By week 4, the movements will feel natural. You'll be able to actively think about squeezing your glutes instead of just moving the weight. You should have successfully added 5-10 lbs to your RDL and Goblet Squat, and an extra rep or two to your split squats. You won't see dramatic visual changes yet, but your glutes will feel firmer and more 'active' during daily life.
• Month 2-3: The 'Visible Progress' Phase. This is where the work starts to pay off. Your strength will have increased significantly. Your RDL might be 20-30 lbs heavier than when you started. Your pants will start to fit differently. You'll be able to look in the mirror and see a noticeable improvement in the shape and fullness of your glutes. This is the proof that a balanced program works far better than relying on a single exercise.

A critical warning sign: If you feel your RDLs or Good Mornings primarily in your lower back, you are lifting with your spine, not your hips. This is dangerous and ineffective. Immediately lower the weight by 50% and focus on the mechanics: push your hips back. Record a video of yourself from the side to check your form. A flat back is non-negotiable.

Frequently Asked Questions

Why Squats and Deadlifts Are Still Important

While this guide provides targeted glute workouts, traditional barbell back squats and conventional deadlifts are foundational strength builders. They build your entire body, including your glutes, and create the hormonal response necessary for overall muscle growth. Incorporate them into your broader training plan on other days.

How to Guarantee Glute Activation

If you struggle to 'feel' your glutes working, spend 5 minutes before your workout doing activation drills. 2 sets of 15 bodyweight glute bridges and 2 sets of 20 clamshells will work. During the lift, instead of thinking 'lift the weight,' think 'push the floor away from me.'

The Best Training Frequency for Glutes

For most people, training glutes directly two times per week is the sweet spot. This provides enough stimulus to trigger growth and enough time for the muscles to recover, repair, and grow stronger. Training them more often can lead to fatigue and hinder recovery, ultimately slowing your progress.

The Role of Nutrition in Glute Growth

You cannot build muscle out of thin air. To grow your glutes, you must be in a slight calorie surplus of 200-300 calories above your maintenance level. Prioritize protein, aiming for 0.8-1.0 grams per pound of your bodyweight daily. A 150-pound person should eat 120-150 grams of protein.

Can I Ever Do Hip Thrusts Again?

Yes, if you want to. The point of this guide is not that hip thrusts are 'bad,' but that they are not mandatory for excellent glute development. If you enjoy them, you can substitute them for RDLs or Good Mornings in one of the workouts. The choice is yours.