Posterior Muscles (Glutes) Toning & Building Plan

1. Warm-Up (5–10 minutes)

• Dynamic stretches: Leg swings, hip circles, walking lunges

• Activation exercises:

• Glute bridges × 15

• Clamshells × 12 per side

• Donkey kicks × 12 per side

2. Compound Strength Exercises

(Focus on multi-joint movements for overall glute development)

Exercise	Sets × Reps	Tips
Squats (bodyweight or barbell)	3–4 × 10–12	Keep chest up, push through heels, depth matters
Deadlifts (conventional or Romanian)	3 × 8–10	Hinge at hips, glutes and hamstrings do most work
Hip thrusts (barbell or bodyweight)	4 × 10–12	Pause at top, squeeze glutes hard
Bulgarian split squats	3 × 12 per leg	Maintain upright torso, push through front heel

3. Isolation Exercises

(Target glutes more specifically)

Exercise	Sets × Reps	Tips
Glute bridges with mini band	3 × 15	Band above knees, keep knees outwards
Cable kickbacks / Resistance band kickbacks	3 × 12 per leg	Focus on glute contraction, not swinging leg
Side-lying clamshells	3 × 15 per side	Slow and controlled movement
Step-ups (with dumbbells)	3 × 12 per leg	Push through heel, control step down

4. Finisher / Burnout

(Optional, 5–10 min at the end of workout)

• Bodyweight jump squats × 15

• Walking lunges × 20 steps

• Fire hydrants × 15 per side

5. Cool Down & Stretch (5–10 minutes)

• Pigeon pose

• Seated figure-four stretch

• Hamstring stretch

• Hip flexor stretch

Training Frequency

• 2–3 glute-focused sessions per week

• Leave 48 hours between intense glute sessions for recovery

Progression Tips

1. Increase weight gradually for squats, deadlifts, and hip thrusts.

2. Add resistance bands for glute bridges and clamshells.

3. Focus on mind-muscle connection—glutes should do the work, not lower back or quads.

4. Mix rep ranges: heavy (6–8 reps) and moderate (10–15 reps) for optimal hypertrophy.