

3–4 sets × 12–15 reps per leg (50–70% 1RM, RPE 6–7)
3–4 sets × 10–12 reps per leg (60–75% 1RM, RPE 6–8)
2–3 sets × 15–20 reps per leg (30–50% 1RM, RPE 5–7)
Squeeze glutes hard at full extension
Keep torso stable against pad
Avoid arching lower back
Move with control
Focus on hip extension
One leg at a time
Using momentum instead of control
Arching lower back excessively


3–4 sets × 12–15 reps per leg (50–70% 1RM, RPE 6–7)
3–4 sets × 10–12 reps per leg (60–75% 1RM, RPE 6–8)
2–3 sets × 15–20 reps per leg (30–50% 1RM, RPE 5–7)
Squeeze glutes hard at full extension
Keep torso stable against pad
Avoid arching lower back
Move with control
Focus on hip extension
One leg at a time
Using momentum instead of control
Arching lower back excessively
Not achieving full hip extension
Moving too quickly
Using too much weight
Not squeezing at top
Not achieving full hip extension
Moving too quickly
Using too much weight
Not squeezing at top
The barbell hip thrust is one of the most effective glute-focused compound movements. Proper bench height, rib control, and a strong glute squeeze at the top keep the work on the hips—not the lower back.
Cable hip extensions train the gluteus maximus through hip extension with steady resistance. The key is keeping the pelvis square and moving from the hip, not swinging the leg or arching the back.
Cable hip abduction targets the gluteus medius and minimus (with help from the TFL). It improves hip stability, which can support cleaner squats, lunges, and running mechanics.
The seated hip abduction machine is an isolation exercise that targets the gluteus medius and minimus. This machine provides controlled resistance for hip abductors, making it excellent for building hip stability, preventing injuries, and developing balanced glute strength.
The barbell hip thrust is one of the most effective glute-focused compound movements. Proper bench height, rib control, and a strong glute squeeze at the top keep the work on the hips—not the lower back.
Cable hip extensions train the gluteus maximus through hip extension with steady resistance. The key is keeping the pelvis square and moving from the hip, not swinging the leg or arching the back.
Cable hip abduction targets the gluteus medius and minimus (with help from the TFL). It improves hip stability, which can support cleaner squats, lunges, and running mechanics.
The seated hip abduction machine is an isolation exercise that targets the gluteus medius and minimus. This machine provides controlled resistance for hip abductors, making it excellent for building hip stability, preventing injuries, and developing balanced glute strength.