Which muscles make up the buttocks?

The buttocks consist of three muscles: gluteus maximus, gluteus medius and gluteus minimus. The largest, gluteus maximus, has the most impact on size and shape and is particularly important when you extend the hip, while the two smaller muscles help move the leg out to the side and stabilise the pelvis.

How long should you rest between sets?

Rest 2-3 minutes between heavy sets of deadlifts and squats. For lighter exercises, 60-90 seconds may be sufficient, while supersets may require longer breaks.

How much protein should you eat to build muscle?

A daily protein intake of about 1.6-2.2 grams per kilogram of body weight is a good starting point for those looking to build muscle.

How long should you follow the programme?

Follow the programme for 8-12 weeks before considering major changes. After that period you can compare strength in the key exercises and use body measurements or pictures to assess changes in muscle size.

What should the warm-up include before heavy leg training?

5-10 minutes of light cardio on a treadmill, bike or elliptical; dynamic movements such as leg swings, deep bodyweight squats and walking lunges; 1-2 activation sets of glute bridges or lateral band walks; and 2-3 warm-up sets with gradually heavier weights and fewer repetitions before sumo deadlifts and squats.

Does cardio training help build a bigger backside?

Cardio improves endurance and increases energy expenditure, and combined with a calorie deficit it can reduce body fat so the muscles become more visible. However, it is primarily strength training that contributes to building a larger and stronger backside.

Workout Program for the Glutes – Three Effective Strength Sessions | Hardworkout Magazine

Key takeaways

- The programme places three glute- and leg-focused strength sessions a week on Monday, Wednesday and Friday, and can be combined with one to two upper-body sessions.

- Gluteus maximus has the greatest influence on the size and shape of the buttocks and is trained mainly through squats, sumo deadlifts, lunges and hip thrusts.

- Rest periods should be 2-3 minutes between heavy sets of deadlifts and squats, and 60-90 seconds for lighter exercises.

- A daily protein intake of about 1.6-2.2 grams per kilogram of body weight and 7-9 hours of sleep per night support muscle growth on this programme.

- Cardio increases energy expenditure and can make the muscles more visible by lowering body fat, but strength training is what builds a larger and stronger backside.

If you want to build a bigger, stronger, and more toned butt, it is important to train purposefully and variably. The butt consists of several muscles that contribute to both strength, stability, and power in various movements.

To achieve good results, you must challenge the muscles with sufficient resistance and gradually increase the weights as you become stronger. With the right training, you can both build muscle, become stronger, and achieve a more defined butt.

How to Train the Muscles in Your Butt

The butt consists of three muscles: gluteus maximus, gluteus medius, and gluteus minimus.

The largest, gluteus maximus, has the most impact on the size and shape of the butt and is particularly important when you extend the hip. The two smaller muscles contribute, among other things, to moving the leg out to the side and stabilizing the pelvis.

Squats, sumo deadlifts, and lunges primarily train the gluteus maximus, along with the muscles on the front and back of the thighs.

Hip thrusts and glute kickbacks target the butt more specifically, while single-leg exercises like Bulgarian split squats and step-ups also place greater demands on the muscles that stabilize the hip and pelvis.

![](https://hardworkout.no/wp-content/uploads/2026/06/Glute-Mucle-anatomy-map-2-1024x1024-1-e1780388111181.jpg)

How many sessions per week does the programme involve?

The program consists of three sessions with a combination of heavy sets with few repetitions and lighter exercises with more repetitions.

Several of the exercises are performed as supersets, where you do two or three exercises in a row before taking a break. The sessions also include cardio training and concluding exercises with body weight.

Who is this glute programme suitable for?

With a high training volume, the program is best suited for those who are already accustomed to regular strength training.

You can combine the three sessions with 1-2 upper body workouts per week, but you should adjust the number of sets and training days to ensure adequate recovery.

Suggested Weekly Plan

The program can be combined with 1–2 strength sessions for the upper body.

Since the sessions for the glutes and legs are quite extensive, you should avoid extra leg training and prioritize recovery between sessions.

- Monday: Leg Session 1 – Sumo Deadlift and Lunges

- Tuesday: Upper Body – Chest, Back, Shoulders, and Arms

- Wednesday: Leg Session 2 – Squats and Single-Leg Exercises

- Thursday: Active Recovery – 30-45 minutes of easy walking or cycling

- Friday: Leg Session 3 – Lunges and Hip Thrusts

- Saturday: Upper Body – Chest, Back, Shoulders, and Arms

- Sunday: Rest Day or a leisurely walk

With this distribution, you will train the glutes and legs three times a week, while the upper body gets two dedicated sessions.

If five strength sessions a week become too much, you can cut down to one upper body session and use Saturday for rest or active recovery.

Warm-up Before Strength Workouts

A thorough warm-up increases body temperature and blood circulation to the muscles, while also preparing muscles and joints for the upcoming exercises.

Before heavy strength workouts for the lower body, the warm-up should consist of both general activity, dynamic movements, and specific warm-up sets.

5-10 minutes of light cardio: Use a treadmill, bike, or elliptical machine. Start slowly and gradually increase the intensity so that you get warm without getting tired.

Dynamic warm-up: Perform leg swings forward and to the side, deep bodyweight squats, and walking lunges. This allows the hips, knees, and ankles to move through the ranges of motion you will use in the strength exercises.

Activation of the glute muscles: Perform 1-2 sets of glute bridges or lateral band walks. Use controlled movements and focus on good muscle engagement.

Warm-up sets: Before sumo deadlifts and squats, perform 2-3 sets with gradually heavier weights and fewer repetitions. This gives you the opportunity to find the right technique and prepare for the heaviest lifts.

Tailor the warm-up to the session you are about to undertake. If you are going to lift heavy in squats or deadlifts, the warm-up sets are especially important. Avoid using so much energy in the warm-up that it affects your performance in the main exercises.

Monday: Session 1 – Sumo Deadlift and Lunges

The first session focuses primarily on the gluteus maximus. Here, heavy strength exercises are combined with supersets and circuit training that also challenge muscular endurance.

- Sumo deadlift: 5 sets x 8 reps

Superset – 5 rounds:

A. Walking lunges: 10 reps per leg (with extra movement at the bottom)

B: Hip thrust: 10 reps (3 seconds pause at the top) Circuit training – 4 rounds:

A: Bodyweight squats: 25 reps

B: Walking on treadmill: 1 minute (15% incline)

C: Single-leg glute bridge with foot on bench: 5 reps per leg (3 seconds pause at the top)

D: Walking on treadmill: 1 minute (15% incline)

![Strength training legs hip thrust](https://hardworkout.no/wp-content/uploads/2026/03/ChatGPT-Image-5.-mars-2026-094217.png)

Execution

- Start with two lighter sets of sumo deadlifts before increasing the weight for the last three sets.

- In walking lunges, lower yourself all the way down, lift yourself about a quarter of the way up and hold for two seconds. Then lower yourself down again before pushing all the way up.

- Perform the exercises in the superset and circuit training in the specified order, with breaks between rounds. On the treadmill, use a speed of about 4.8-6.4 km/h. Stop the treadmill before getting on and off.

Wednesday: Session 2 – Squats and Single-Leg Exercises

Squats are the main exercise. Here you gradually increase the weights and reduce the number of repetitions. Following this are three single-leg exercises that target the glutes and thighs. The exercises also place greater demands on hip stability.

- Barbell squats: 6 sets x 12, 10, 8, 6, 4, 2 reps

Superset – 5 rounds:

A: Bulgarian split squats: 5 reps per leg (3 seconds pause at the bottom)