Advanced Glute Hypertrophy Classic Session
Bodybuilding
30 min
Objective (Bodybuilding)
Primary goal: glute hypertrophy via high mechanical tension + controlled volume, minimal interference from conditioning.
Warm-up (6–7 min)
- 3 min easy Assault Bike (nasal breathing, smooth cadence)
- 2 rounds
- 12 Glute bridges (2-sec squeeze at top)
- 10 Banded lateral walks/side (band above knees)
- 8 Reverse lunges/leg (bodyweight, slow)
- 6 Hip-hinge reps with empty bar (patterning)
- Specific ramp-up (2–3 min)
- Barbell hip thrust: 2–3 warm-up sets of 6–8 reps, building to working load
Main Block (23–24 min) — Classic Bodybuilding
A) Strength/Hypertrophy — Barbell Hip Thrust
- 5 sets x 6–8 reps @ RPE 8–9
- Tempo: 2 sec down / 1 sec pause on floor / drive up / 2 sec squeeze at lockout
- Rest: 90–120 sec
- Coaching note: stop 1 rep before form breaks; every rep must hit full hip extension.
B) Unilateral Glute Bias — Dumbbell Bulgarian Split Squat
- 4 sets x 8–10 reps/leg @ RPE 8
- Rest: 60–90 sec between legs (or alternate legs with minimal transition)
- Cues: slight forward torso, vertical shin as tolerated, push through midfoot/heel.
C) Glute Med/Accessory — Banded Hip Abduction + Frog Pumps (Superset)
- 3 rounds (controlled, constant tension)
- 20–25 Banded seated/standing hip abductions
- 20 Frog pumps (1-sec squeeze each rep)
- Rest: 45–60 sec between rounds
Intensity Guidance
- Keep every working set within 1–2 reps in reserve (RIR 1–2) except last set of hip thrust may reach RIR 0–1 if technique stays perfect.
- Prioritize range of motion and glute lockout over load.
- Barbell hip thrust: hip extension dominant; primary glute max with hamstrings and adductors assisting; trunk bracing.
- Bulgarian split squat (glute bias): unilateral hip and knee extension with increased glute max demand; quads secondary.
- Banded hip abduction: frontal-plane hip abduction; glute med/min emphasis for pelvic stability.
- Frog pumps: short-range hip extension emphasizing peak glute contraction and metabolic stress.
- Minimal conditioning to avoid interference with hypertrophy stimulus.
WOD Evaluation
70
20
60
Muscle Groups Worked
Gluteus Maximus
Gluteus Medius
Adductor Magnus
Hamstrings (Biceps Femoris)
Quadriceps (Vastus Lateralis)
Exercises in this wod
Assault BikeGlute BridgeBanded Lateral WalkHip Hinge DrillBarbell Hip ThrustDumbbell Bulgarian Split SquatBanded Hip AbductionFrog Pump
Material
Olympic barBumper platesBench or plyometric box (for hip thrust setup)DumbbellsResistance bandsMatAssault Bike
Technical Explanation
Barbell Hip Thrust
- Upper back on bench/box edge; feet about shoulder-width, toes slightly out.
- Start with ribs down and pelvis neutral; avoid over-arching at lockout.
- Drive through midfoot/heel, knees track over toes.
- Finish with full hip extension and a 2-sec glute squeeze; chin tucked.
- Safety: pad the bar, keep bench stable, and stop if you feel low-back takeover.
Dumbbell Bulgarian Split Squat
- Rear foot on box/bench; front foot far enough to allow hip hinge and glute bias.
- Maintain tripod foot; slight forward torso is acceptable and often beneficial.
- Descend under control; knee tracks in line with toes.
- Safety: choose a height that allows balance; reduce load if knee pain or wobbling occurs.
Banded Hip Abduction / Frog Pumps
- Keep constant tension; avoid bouncing.
- Focus on feeling glute med (side glute) on abductions and glute max on frog pumps.
- Safety: if cramping occurs, shorten range and increase rest slightly.
Adaptations
Beginner
- Hip thrust: 4 x 8 @ RPE 7 (lighter, perfect lockout)
- Split squat: bodyweight or light DB, 3 x 8/leg; reduce box height
- Accessory: 2 rounds of 15–20 each
- Rest a bit longer to maintain control.
Intermediate
- Hip thrust: 5 x 8 @ RPE 8 (1–2 RIR)
- Split squat: 4 x 8/leg moderate load
- Accessory: 3 rounds 20/20
Advanced (as written)
- Option to add a final hip thrust back-off set: 1 x 12 @ ~70% of today’s top set, 1-sec squeeze each rep (only if time allows and form stays crisp).