Seven ways to train

Workouts

Seven ways to train the same muscles. Pick the one that fits your equipment and schedule — most people end up mixing more than one.

Strength

Hip thrusts, Romanian deadlifts, split squats, cable kickbacks — the exercises that drive real glute growth.

Bridge holds, clamshells, and ring work — low-impact, control-based training for the same muscles.

Banded hip thrusts, lateral walks, and monster walks — real strength work, not just a warm-up.

No equipment, apartment-friendly — glute bridges, step-ups, and single-leg work with furniture you own.

Barbell hip thrusts, the hip thrust machine, cable pull-throughs — how to use gym equipment for glutes specifically.

Breath-led flows and gentle holds that speed recovery between harder sessions.

Hip-opening poses that make every squat, thrust, and hinge on this site safer and deeper.