A great glute routine doesn't need to be complicated. It needs the right exercises, in the right order, done consistently, with enough intensity to actually challenge the muscle. Here's a complete routine you can run twice a week, with tips for getting the most out of every session.

Warm-Up (5-10 Minutes)

Before loading up on weight, wake the glutes up so they're actually doing the work during your lifts:

• Banded glute bridges — 2 x 15
• Banded lateral walks — 2 x 10 steps each direction
• Bodyweight hip thrusts — 2 x 15

The Routine

1. Barbell Hip Thrusts — 4 sets x 8-12 reps

The single best exercise for direct glute loading. Focus on a full squeeze at the top and a controlled lower. Rest 90 seconds between sets.

2. Romanian Deadlifts — 3 sets x 10-12 reps

Targets the glutes and hamstrings through a deep hip hinge. Keep the bar close to your legs and drive through your heels on the way up.

3. Bulgarian Split Squats — 3 sets x 10 reps per leg

Unilateral training exposes and corrects strength imbalances between sides while heavily loading the glute of the working leg.

4. Cable Kickbacks — 3 sets x 12-15 reps per leg

An isolation move with constant tension through the entire range of motion — great for that mind-muscle connection and finishing pump.

5. Walking Lunges — 3 sets x 12 steps per leg

A functional finisher that combines glute activation with balance and core stability.

6. Banded Hip Abductions — 2 sets x 20 reps

Targets the glute medius, which supports hip stability and adds shape to the side of the glutes.

Program Notes

• Frequency: Run this routine twice a week with at least 48 hours between sessions
• Progression: Add weight or reps every 1-2 weeks once you can complete all sets with good form
• Tempo: Slow down the eccentric (lowering) portion of each lift — a 2-3 second lower increases time under tension and muscle activation

Fueling the Session

The exercises matter, but so does what's happening in your body while you're doing them. Blood flow to the working muscle, sustained energy across all six exercises, and joint support for the repeated hip-loading movements all affect how much you actually get out of a session like this.

That's the exact gap Booty Pump is built to fill — L-citrulline malate for pump and blood flow, creatine for strength and training volume, a smooth caffeine blend so you're still focused by set four of hip thrusts, and collagen to support the joints carrying you through Bulgarian split squats and lunges.

The Bottom Line

Consistency beats intensity, and intensity beats neither. Run this routine twice a week, keep pushing your progressive overload, and give your body the fuel it needs to actually recover and grow between sessions. Grab a scoop of Booty Pump before your next leg day and feel the difference.