Strength · lower body

Glute-focused routine

Six dumbbell and kettlebell movements built around hip hinge, squat, and single-leg patterns. Run this three times a week with a rest day between sessions.

6exercises
3xper week
45–60minutes
60–90srest / set
01

Romanian deadlift

4 x 8–10
Dumbbells or kettlebell

Hinge at the hips with a slight knee bend, keeping the weight close to your shins as it lowers. The main hamstring and glute builder in the session — go first while you're fresh.

Romanian deadlift technique guide showing start and end positions with dumbbells and with a kettlebell, labeled with neutral spine, hips hinged back, and DBs at mid-shin
02

Goblet squat

4 x 10–12
One dumbbell or kettlebell

Hold the weight at your chest, sit your hips back and down into a deep squat, and push through your heels to stand. Keep the torso upright throughout.

Goblet squat start and end position diagram, showing kettlebell held at chest, upright torso, knees over toes, and hips below knees at the bottom
03

Bulgarian split squat

3 x 10 / leg
Dumbbells, rear foot elevated

Rear foot up on a bench, a dumbbell in each hand. Lower until the front thigh is parallel to the floor, knee stacked over the ankle. The best single-leg glute builder in this routine.

Bulgarian split squat start and end position diagram with rear foot elevated on a bench, dumbbells at sides, back straight, and left thigh parallel to floor at the bottom
04

Hip thrust

4 x 10–12
Dumbbell or kettlebell, bench

Shoulders on a bench, weight resting on your hips. Drive through your heels and squeeze your glutes hard at the top for a full hip extension.

Kettlebell hip thrust start and end position diagram, showing glutes on floor with knees bent at start, and full hip extension with glutes contracted at end
05

Kettlebell swing

3 x 15–20
Kettlebell — skip if dumbbells only

Hinge back to the hike pass, then snap your hips forward explosively to drive the bell to chest height. Builds power and glute activation together.

Kettlebell swing start and end position diagram, showing the hike pass with hips back and weight in heels, and the lockout with hips fully extended and glutes tight
06

Curtsy lunge

3 x 10 / leg
Dumbbells

Dumbbells at your sides, step one foot back and across behind the other, bending both knees. Targets the glute medius — the muscle that shapes the side of the hip.

Curtsy lunge with dumbbells start and end position diagram, showing standing start and end position with torso upright, knee bent, and right foot stepped back and across

Session notes

  • Order: compound lifts (RDL, goblet squat) first while fresh, single-leg and isolation work after.
  • Rest: 60–90 seconds between sets.
  • Warm-up: 5 minutes of light cardio plus bodyweight squats and hip circles before loading up.
  • Progression: once you hit the top of a rep range on every set with good form, add weight next session.