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Original starter · 4 weeks

Home Band Glutes

Train your glutes at home with a loop band and a pair of dumbbells: bridges, split squats, hinges and band burnouts.

Open editable programStart blank
4weeks
3days a week
12sessions
185working sets

Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.

How the block progresses

Measured from the prescriptions below, week 1 against week 4.

MeasureWeek 1Week 4Change
Working sets4833−31%
Total reps665454−32%
Reps per set13.913.8−1%
Average RPE7.25.2−28%

Week 1

BRIDGE - MON

ExerciseSets × repsEffort / loadRest
Dumbbell Hip Thrust4 × 12-15RPE 701:30
Goblet Squat3 × 12-15RPE 701:30
Dumbbell Romanian Deadlift3 × 10-12RPE 701:30
Banded Kickback3 × 15-20RPE 7.501:00
Banded Lateral Walk3 × 15-20RPE 7.501:00

SPLIT - WED

ExerciseSets × repsEffort / loadRest
Bulgarian Split Squat4 × 10-12RPE 701:30
Single-Leg Romanian Deadlift3 × 10-12RPE 701:30
Banded Glute Bridge3 × 15-20RPE 701:00
Frog Pump3 × 20-25RPE 7.500:45
Banded Seated Abduction3 × 20-25RPE 7.500:45

BURNOUT - FRI

ExerciseSets × repsEffort / loadRest
Single-Leg Hip Thrust4 × 10-12RPE 701:30
Reverse Lunge3 × 10-12RPE 701:30
Dumbbell Romanian Deadlift3 × 12-15RPE 701:30
Banded Kickback3 × 20-25RPE 7.500:45
Banded Lateral Walk3 × 20-25RPE 7.500:45

Week 2

BRIDGE - MON

ExerciseSets × repsEffort / loadRest
Dumbbell Hip Thrust4 × 12-15RPE 7.501:30
Goblet Squat3 × 12-15RPE 7.501:30
Dumbbell Romanian Deadlift3 × 10-12RPE 7.501:30
Banded Kickback3 × 15-20RPE 801:00
Banded Lateral Walk3 × 15-20RPE 801:00

SPLIT - WED

ExerciseSets × repsEffort / loadRest
Bulgarian Split Squat4 × 10-12RPE 7.501:30
Single-Leg Romanian Deadlift3 × 10-12RPE 7.501:30
Banded Glute Bridge3 × 15-20RPE 7.501:00
Frog Pump3 × 20-25RPE 800:45
Banded Seated Abduction3 × 20-25RPE 800:45

BURNOUT - FRI

ExerciseSets × repsEffort / loadRest
Single-Leg Hip Thrust4 × 10-12RPE 7.501:30
Reverse Lunge3 × 10-12RPE 7.501:30
Dumbbell Romanian Deadlift3 × 12-15RPE 7.501:30
Banded Kickback3 × 20-25RPE 800:45
Banded Lateral Walk3 × 20-25RPE 800:45

Week 3

BRIDGE - MON

ExerciseSets × repsEffort / loadRest
Dumbbell Hip Thrust4 × 12-15RPE 801:30
Goblet Squat3 × 12-15RPE 801:30
Dumbbell Romanian Deadlift3 × 10-12RPE 801:30
Banded Kickback4 × 15-20RPE 901:00
Banded Lateral Walk4 × 15-20RPE 901:00

SPLIT - WED

ExerciseSets × repsEffort / loadRest
Bulgarian Split Squat4 × 10-12RPE 801:30
Single-Leg Romanian Deadlift3 × 10-12RPE 801:30
Banded Glute Bridge4 × 15-20RPE 8.501:00
Frog Pump4 × 20-25RPE 900:45
Banded Seated Abduction4 × 20-25RPE 900:45

BURNOUT - FRI

ExerciseSets × repsEffort / loadRest
Single-Leg Hip Thrust4 × 10-12RPE 801:30
Reverse Lunge3 × 10-12RPE 801:30
Dumbbell Romanian Deadlift4 × 12-15RPE 8.501:30
Banded Kickback4 × 20-25RPE 900:45
Banded Lateral Walk4 × 20-25RPE 900:45

Week 4

BRIDGE - MON

ExerciseSets × repsEffort / loadRest
Dumbbell Hip Thrust3 × 12-15RPE 501:30
Goblet Squat2 × 12-15RPE 501:30
Dumbbell Romanian Deadlift2 × 10-12RPE 501:30
Banded Kickback2 × 15-20RPE 5.501:00
Banded Lateral Walk2 × 15-20RPE 5.501:00

SPLIT - WED

ExerciseSets × repsEffort / loadRest
Bulgarian Split Squat3 × 10-12RPE 501:30
Single-Leg Romanian Deadlift2 × 10-12RPE 501:30
Banded Glute Bridge2 × 15-20RPE 501:00
Frog Pump2 × 20-25RPE 5.500:45
Banded Seated Abduction2 × 20-25RPE 5.500:45

BURNOUT - FRI

ExerciseSets × repsEffort / loadRest
Single-Leg Hip Thrust3 × 10-12RPE 501:30
Reverse Lunge2 × 10-12RPE 501:30
Dumbbell Romanian Deadlift2 × 12-15RPE 501:30
Banded Kickback2 × 20-25RPE 5.500:45
Banded Lateral Walk2 × 20-25RPE 5.500:45

What the research says

"The barbell hip thrust activates the gluteus maximus and biceps femoris to a greater degree than the back squat when using estimated 10RM loads."

Contreras, Vigotsky, Schoenfeld, Beardsley and Cronin, Journal of Applied Biomechanics (2015), PubMed 26214739

From the guide Hip Thrust Guide: Setup, Form Cues, Sets and Reps