Three-Vector Glutes
A single exercise does not cover the whole muscle
Who it’s for
You want glute shape and strength without generic leg work.
How it works
Three vectors of loading across the week: horizontal (hip thrusts), vertical axial (deep squats and lunges), and abduction. Key point: horizontal movements load the muscle in a shortened position, while squats and Romanian deadlifts load it in a stretched position — in direct comparisons, these two drivers produce different growth patterns. So we use both, and squat below parallel.
Weekly layout
How load increases
Double progression: 8–12 reps on heavy movements, 12–20 on abduction. Keep 1–2 reps in reserve; failure is not needed. Do not forget the upper body: relative gains are fastest there, and the gap to baseline is largest.
Deload
Every sixth week: same weight, minus one-third of sets.
Tailored to your health
Some exercises will be automatically swapped or removed based on your health profile:
Programs are for guidance only and are not medical advice. Consult a doctor if you have health conditions.
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