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1Clear out junk files and repair common Windows errors2Scan for outdated or missing drivers - takes under a minute3Repair Windows errors before they cause bigger problemsThere is no research-established magic number of exercises you need to train your glutes. Studies have found glute growth from programs using a single exercise and from programs combining movements. For most people, the more useful question is whether their routine provides a manageable amount of challenging weekly work that they can perform consistently and recover from.
Exercise count is not the same as training volume
An exercise is a movement; a set is one bout of repetitions. Adding more movements does not automatically mean your glutes will grow more. The glute-specific evidence compares training programs with different exercises, sets and schedules; it does not establish a universally best number of exercises.
A 2025 systematic review and meta-analysis found gluteus-maximus hypertrophy across both single-exercise and combined-exercise protocols. Its pooled analysis of 11 studies reported a moderate effect (SMD 0.71, 95% CI 0.50–0.91; I² = 22%). Those findings support the idea that a long exercise list is not required for growth, but they do not show that one movement is ideal for every person. Read the 2025 review in Frontiers in Physiology.
How much weekly work is a reasonable starting point?
The American College of Sports Medicine’s March 2026 public summary gives approximately 10 weekly sets per muscle group as a useful hypertrophy reference for healthy adults. It is general guidance, not a glute-specific optimum or a guarantee of results. The glute review’s included studies used three to twelve sets per session, but that range describes the studied protocols; it does not mean everyone should aim for the top end. See ACSM’s 2026 resistance-training summary.
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Use the approximate 10-set reference as a way to think about total weekly work, not as a reason to cram every set into one workout. If you already train other lower-body movements, account for how those sessions contribute to your overall training rather than automatically adding a large glute-only block. The evidence does not define a single set target that suits every training level or recovery capacity.
Which exercises can you choose from?
The review includes several movement types. The evidence does not establish a universally superior lineup, so choose movements that fit your equipment, comfort, skill and ability to increase resistance over time.
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| Movement pattern | Examples in the review | Practical consideration |
|---|---|---|
| Hip thrust or bridge | Barbell hip thrusts; two included studies reported growth from hip thrusts alone. | A reasonable choice if you can set it up comfortably and progressively add resistance. |
| Squat or other knee-and-hip extension | Barbell back squats; four included studies reported glute growth with parallel or full-range squats. | Use a range of motion and variation that suit your mobility and control. |
| Machine-based compound movement | Leg press; findings were mixed across studies. | Useful if it is available and comfortable, but the evidence does not make it a guaranteed substitute for other options. |
| Hip-extension isolation | Kneeling hip extensions, including band-resisted work. | Can be performed with bands or other resistance; equipment choice is a matter of fit, not a requirement. |
These study findings describe outcomes, not a ranking. Muscle-activation readings alone would not establish which option produces the most long-term growth.
Can you grow your glutes with just one exercise?
Yes, a single exercise can be enough to produce growth in a studied program: the review reports hypertrophy from single-exercise protocols, including barbell hip thrusts. That answers whether one exercise can work; it does not show that one exercise is best for everyone or that adding movements can never be useful.
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Adding a second movement may make it easier to accumulate weekly work, accommodate available equipment, or choose an option that feels better alongside the rest of your training. Those are practical reasons to vary a routine, not proof that a particular combination is required.
How often should you train glutes?
The glute-specific studies reviewed used one to three sessions per week, so the evidence does not point to one required frequency. ACSM’s 2026 general summary recommends training major muscle groups at least twice weekly. Frequency can help spread weekly work across sessions; it does not, by itself, establish how many glute exercises you need.
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Choose a schedule that lets you do your planned work consistently. If your week is busy, a smaller number of movements in fewer sessions may be easier to maintain; if you prefer shorter workouts, you can distribute work across more days.
Independent reader supportYour contribution helps us test, update, and keep practical guides available for everyone.Do you need weights or gym equipment?
No. ACSM’s 2026 summary says bands, bodyweight exercises and home routines can also yield benefits. The glute review includes band-resisted hip-extension research. Bands are one option for providing resistance, not a required or uniquely effective tool.
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A practical way to build your routine
- Pick a movement you can perform consistently. Start with one option from the table that fits your equipment and feels manageable.
- Plan weekly work, not an exercise collection. Use approximately 10 weekly sets per muscle group as a broad healthy-adult reference from ACSM, not as a proven glute-specific prescription.
- Distribute sessions to suit your week. Training more than once weekly can help spread the work, but the reviewed evidence does not identify a best glute frequency.
- Review whether the plan is sustainable. If you can perform it consistently and recover, there may be no reason to add movements simply to make the workout longer. If it does not fit, adjust the exercise choice or schedule.
This is a practical way to apply broad guidance, not a tested optimal routine. The glute review included a limited number of studies in healthy adults aged 18–45, so its findings do not establish an exact exercise count, a universal recovery threshold, or a prescription for every training status. If you have pain, an injury or medical restrictions, seek individualized guidance from an appropriate health professional.
What matters more than the number of exercises
Consistency matters: as ACSM Position Stand author Stuart M. Phillips put it in the organization’s March 17, 2026 announcement, “The best resistance training program is the one you’ll actually stick with.” Choose a small, workable set of movements and a schedule you can maintain rather than chasing a magic exercise count.
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