Goal 5: Emphasize Your Glutes

While you tried to minimize hip flexion/extension in the quad-focused workout, here you want to maximize it. Do that by choosing exercises and foot positions that allow the glutes to be trained through their full range of motion. Be sure to descend fairly deep in all squatting motions; otherwise, you’ll limit glute activation.

The workout again follows a reverse-pyramid protocol, which allows you to take more total sets to muscle failure. As the rep target goes up, be sure to lighten the weight commensurately. The last exercise, the Romanian deadlift, is considered a hamstring exercise, but it focuses on the upper region as well as the glutes, especially the glute-ham tie-in.

Add knee-joint hamstring and calf exercises as desired for a complete leg workout.


Do as many warm-ups as you need, but never take them to muscle failure.
Choose a weight that allows you to reach muscle failure by the target rep listed.
This scheme follows a reverse pyramid, meaning you lighten the weight after your first 1-2 sets for slightly higher reps.
If you have a spotter, do a few forced reps on your 1-2 heaviest sets of each exercise.

Glute-Emphasis Routine

1 Wide-Stance Barbell Squat

4 sets, 6-8, 6-8, 8-10, 12 reps (Lighten the weight after your first 2 sets.)

2 Leg Press

3 sets, 8, 10, 12 reps (Keep feet high on the platform.)

3 Barbell Reverse Lunge

3 sets, 10-12 reps per leg (No rest.)

4 One-Legged Cable Kickback

3 sets, 8, 10, 12 reps

5 Romanian Deadlift

4 sets, 8, 8, 12, 12 reps