The Glute Science Surge: Why Hip Thrusts, RDLs & Abduction Drills Are a must for complete development
By 6fitgyms
Let’s be honest—most folk think squats are all you need for a big strong GLUTES and posterior chain. But if squats alone built great glutes, we’d all be walking round looking like powerlifters. Truth is, not all glute exercises are made equal, and if you want real shape, strength, and size—you’ve got to train smart… BUT keep Squatting !!!
So, let’s dig into what actual science says works best… then give you a cracking programme to crack on with.
🧠 A Quick Word on Glute Anatomy (Don’t Skip It)
The glutes aren’t just one big lump—they’re made up of 3 key muscles:
- Glute Maximus: That’s your big bum muscle. Drives hip extension (think hip thrusts, deadlifts).
- Glute Medius: Sits on the side. Keeps your hips stable (walk, run, stand on one leg).
- Glute Minimus: Deep stabiliser, smaller but still matters.
You’ve also got different muscle fibres in there:
- Fast-twitch (type II) – respond to heavy loads and explosive work.
- Slow-twitch (type I) – better for volume and time under tension.
So if you’re only doing one type of exercise, you’re missing a trick.
📊 What the Research Says: EMG Activation Studies
Electromyography (EMG) tells us how hard a muscle works in different exercises. Here’s what the nerds with electrodes found:
| Exercise | Glute Max Activation | Glute Med Activation |
|---|---|---|
| Barbell Hip Thrust | 🔥🔥🔥 Very High | 🔥 Medium |
| Romanian Deadlift (RDL) | 🔥🔥 High | 🔥 Medium |
| Squats | 🔥 Medium | 🔥 Low |
| Cable Kickbacks | 🔥🔥 High (upper glute focus) | 🔥 Medium |
| Lateral Band Walks | 🔥 Low | 🔥🔥🔥 Very High |
| Seated Abductions | 🔥 Medium | 🔥🔥🔥 Very High |
Translation?
- Hip thrusts = best for glute max (size + shape).
- RDLs = great for lengthened tension and hypertrophy.
- Abduction drills = hit the side glutes (medius), shaping the “shelf” look.
🔁 The Glute-Building Power Trio Programme
Here’s a 3-day split to build glutes that look good and do work. Rotate this for 6–8 weeks. You’ll need a barbell, bands, and cables/machines.
Day 1 – Strength & Power (Glute Max Focus)
Goal: Heavy compound lifts, low-medium reps.
- Barbell Hip Thrust – 4 x 8 (2-sec squeeze at top)
- Romanian Deadlift (barbell or dumbbell) – 4 x 10 (go slow on the way down)
- Walking Lunges (DBs) – 3 x 20 steps
- Seated Abductions (machine or band) – 3 x 20 (burner)
- Plank with Glute Squeeze – 3 x 30 secs
Day 2 – Volume & Shape (Medius + Max)
Goal: Higher reps, time under tension, mind-muscle connection.
- Cable Kickbacks – 3 x 15 per leg (slow + controlled)
- Step-ups (box height just below knee) – 3 x 12 per leg (pause at top)
- Frog Pumps (banded or bodyweight) – 3 x 30 (ouch)
- Banded Lateral Walks – 3 x 15 steps each way
- Back Extensions (glute focus) – 3 x 12 (squeeze bum, not lower back)
Day 3 – Glute Metcon / Conditioning
Goal: Volume, cardio, and muscular endurance.
Complete 3 rounds (rest 1–2 mins between rounds):
- 20 x Hip Thrusts (bodyweight or light bar)
- 15 x Jumping Lunges
- 20 x Banded Squats
- 15 x Step-ups
- 20 x Seated Band Abductions
- 1 min Glute Bridge Hold
Finish with a glute stretch: pigeon pose, couch stretch, or seated figure-4.
🧀 Tips for Better Glute Gains
- Squeeze at the top of every rep (especially thrusts).
- Don’t rush the negative – slow eccentrics = more growth.
- Use mirrors – not for selfies, but to check form.
- Protein up after your sessions (25–50g). ** 40-50% of BW in kg ideally **
- And for the love of gains—train glutes more than once a week.
🚀 Final Thoughts
If you’re serious about building glutes—not just for looks, but for power, posture, and athleticism—this is the way. Science backs it. Results prove it. No fluff, just graft.
Whether you’re a bloke or a lass, training glutes is smart training. Strong glutes help with squats, deadlifts, running, jumping, injury prevention… and yeah, they look mint in jeans too.
Got questions about form? Don’t just guess—ask one of us coaches at 6fitgyms. We’re here to get you strong, not just sweaty.
GET A 3 DAY TRIAL WITH US TODAY HERE https://6fitgyms.co.uk/6fit3daypass/
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