All Cheeked UpGlute Training Guides
How to Train Your Glutes Without Turning It Into a Circus
A practical guide to glute training: which movements matter, how often to do them, and how to progress without collecting random exercises.
By All Cheeked Up Coaching. Updated 2026-10-21. Reviewed as general fitness education, not as personal coaching.
Start with jobs, not with a 40-exercise list
Glute training works when you cover a few jobs and repeat them. You want a squat or lunge, a hip hinge, and a direct hip extension such as a glute bridge or a hip thrust. Side-glute work, like a banded lateral walk, fills in the muscles that keep the pelvis steady.
More exercises are not more results. Three sessions you finish beat seven you invent in the parking lot.
What those movements are doing
The gluteus maximus extends the hip. That is the job in a bridge, a thrust, a Romanian deadlift, and the top of a squat. The gluteus medius and minimus help control the pelvis when you stand on one leg, lunge, or walk.
A back squat trains the glutes along with the quads. A Romanian deadlift trains them along with the hamstrings. If you only squat, you can still add one exercise that locks the hips out hard. If you only thrust, you are leaving a lot of useful leg strength on the table.
A week that is easy to repeat
Two or three days is enough. Beginners can follow The Cheek Starter. Home trainees can use The Home Peach Project. Gym lifters can run No Half-Assed Leg Day.
Progress by adding a rep, slowing the lowering, using a thicker band, or adding the smallest plate. Change one thing. Write it down. Legs Are Life is the better stop if you want the quads, hamstrings, and calves to get equal billing.
Keep going: hip thrust, back squat, romanian deadlift, glute bridge