Training Your Glutes: Beyond the Fad – Stronger Lifts, Healthier Hips, Better Shape

Glute training has become a social-media craze. Every week there’s a new “booty-band” challenge or influencer-led programme promising miracle growth. Predictably, you can probably tell at RWF we don’t go for fads and passing trends.

At Real World Fitness in Nottingham, we’re not here for gimmicks.
We care about strong, well-functioning glutes — the muscles that drive your squat, deadlift, running stride and hip stability. They’ll also change the way your clothes fit.

Specialist equipment at RWF like our Titan hip thrust for glute training

Why Glute Training Matters

• Performance powerhouse. The glutes are the prime hip extensors — crucial for sprinting, jumping, climbing stairs and shifting decent weight.

• Spine & hip health. Strong glutes support the lower back and keep the pelvis stable. Weak glutes often show up as knee or back niggles.

• Balance for lower-body lifts. If the glutes lag behind, your quads and hamstrings take the brunt, which is a recipe for aches and strength plateaus.

• Shape & aesthetics. They fill out shorts and leggings naturally when trained with compound lifts and progressive overload.

Forget the Fads — Do the Big Work First

Mini-bands, cable kickbacks and adductor/abductor machines have their place for warm-ups, but nothing beats big loaded hip-extension moves:

• Barbell Hip-Thrust / Glute-Bridge – the easiest way to pretty much isolate the glutes. We have an excellent Titan hip thrust machine here at RWF.

• Back Squat  – a great glute builder when you hit proper depth

• Front Squat or Safety-Bar Squat – same as above, but just loads you differently and changes focus slightly around the hips.

• Deadlift (conventional or trap-bar) – done properly, forces growth in posterior-chain strength

• Bulgarian Split Squat / Rear-Foot-Elevated Split Squat – single-leg glute building; and quads are hit hard!

• Step-Ups / Deficit Step-Ups – brilliant for athletes, hikers and climbers that rely on strength through the entire range of motion

Squatting is a great glute builder, done properly

Assistance & Activation

Once the big moves are loaded and progressing, add a couple of higher-rep finishers:

• Banded hip-thrusts, or higher volume/lower weight machine hip thrusts

• Cable kick-backs wearing an ankle cuff

• 45° Back Extensions with a glute squeeze

• Clamshells or banded side-steps for hip-stability muscles

• Single-leg glute bridge on bench

We use bands at RWF as warm-ups, not as the main event.

RWF Member Charlie using the back extension bench as a glute builder

Sample Glute-Focused Day

(All this kit is ready to go at RWF – racks, plates, boxes, Titan Strength hip-thrust machine, cables)

• Rest  around 2 min on big barbell lifts; 60–90 s on single-leg/pump work.

• Progress load or reps weekly on the first two lifts.

Quick Finishers for Leg or Upper/Lower Days

1. Hip-Thrust Drop-Set: Start heavy for 12, drop 20%, 10 reps, drop 20%, 8 reps.

2. Walking Lunge + Step-Up Giant Set: 20 lunges + 12 step-ups/leg × 3, rest 60–90s.

3. Banded Side-Step Finisher: 3 × 20 steps each way with a 30s hold at the end.

Programming Tips We Use at RWF

• Hit glutes 2× per week: one heavy-compound session, one single-leg/pump-focused.

• Total weekly direct work: 12–20 quality sets (excluding regular squats/deads already in your plan).

• Keep torso still on hip-thrusts; squeeze at the top for at least a second.

• Use bands for activation but chase progressive load on barbell and single-leg lifts for long-term growth.

Build Strong Glutes at Our Nottingham Gym

No gimmicks — just the right tools: Titan Strength hip-thrust machine, squat racks, platforms, heavy DBs, step-up boxes, bands, cables and expert coaching at Real World Fitness, Colwick, Nottingham.

👉 Book a free gym visit or chat to an RWF coach about proper glute training that improves strength, stability and shape

realworldfitnessnottingham

- Fully public Nottingham gym
- Claim a Free 7 Day Trial - click the link in our bio
- Professional Personal Training in Nottingham
- Sports Massage

Head to our Articles page on the website (link in

It's unlikely there's many gym goers that don't wa

Squatting - why the box? Hopefully you notice th

Chatting to a couple of clients earlier at RWF, an

Load More Follow on Instagram

Glute Training FAQs

Why is everyone obsessed with glutes lately?
Social media made them a trend, but properly-trained glutes genuinely drive strength, hip health and performance, not just looks.

What are the best glute builders?
Heavy hip-thrusts, full-depth squats, Romanian deadlifts, split squats, step-ups and lunges. Bands are simply not enough load.

Are bands enough to grow glutes?
Bands are useful for activation and high-rep finishers, but you’ll need progressively-loaded lifts to make real long-term changes.

How often should I train glutes?
Two focused sessions a week works for most — one heavy/compound, one single-leg/pump-based.

Do I need a hip-thrust machine?
No, a barbell works, but a dedicated hip-thrust machine (like our Titan Strength one) makes loading and set-up easier and safer.

What rep ranges work best?
6–10 on big lifts for strength and mass; 10–15 on single-leg lifts; 15–25+ for pump finishers and band work.

Can glute training help with back or knee pain?
Often yes — stronger glutes support hip extension and pelvic control, taking stress off the lower back and knees. See a physio if pain persists.

If you’re in Colwick, Netherfield, West Bridgford, or anywhere else in Nottingham and you’re considering personal training, now’s your chance!

Book your FREE personal training session today and turn your fitness dreams and transformation goals into an achievable reality.

Don’t just take our word for it; feel the difference in guidance, expertise, and motivation. Nottingham residents, your journey to the best version of yourself starts with just one session.