The booty workout app that makes your glutes work harder each week

What you need from a glute workout app

• Loads that keep climbing

  A 30-day challenge repeats the same moves until they stop working. Here the hip thrust goes up 5 lb when every set reaches the top of the range, and holds until it does. That's progressive overload, set for you.

  

• A glute plan for where you train

  A full gym with a hip thrust bench and an abduction machine, or a couch, a pair of dumbbells and a loop band. Both plans below open in the app with every exercise and rep range set.

• Form you can check mid-set

  Every exercise opens to an illustration, the muscles it works and your history on it. The hip thrust guide covers setup and the cues that move the work into your glutes.

  

• Dumbbell jumps you actually own

  Tell the app which dumbbells you have and weights round to those. At home with 20s and 25s, it won't ask for 22.5 lb.

• See the week your glutes got

  The weekly muscle map shades each muscle by this week's sets. Glute days plus a leg day? It shows whether glutes or quads are getting most of the work.

  

Glute days, set by set

Gym, glute day A

A year of lifting, two glute days a week alongside upper-body work. Hip thrust first, while you're fresh.

Exercise	You logged	Next session	Why
Hip Thrust	155 lb, 12 / 12 / 12 / 12, 1 left	160 lb × 8–12	Every set reached the top of 8–12. One step up, target back to 8.
Bulgarian Split Squat	25 lb dumbbells, 12 / 11 / 10, 1 left	25 lb × 11	The weakest set hit today's target of 10. Same weight, one more rep.
Cable Glute Kickback	20 lb, 15 / 15 / 15, 1 left	25 lb × 12–15	Top of 12–15 on all three sets. Next pin on the stack, reps back to 12.
Hip Abduction Machine	110 lb, 20 / 18 / 17, 1 left	110 lb × 18	The last set missed the target of 18. Weight and target both stay.

Two lifts go up, two hold. Every glute day starts from exactly what the last one earned.

Home: one pair of dumbbells, a band and a couch

Training glutes twice a week in the living room. You told the app you own 15, 20 and 25 lb dumbbells.

Exercise	You logged	Next session	Why
Single-Leg Hip Thrust	15 lb dumbbell, 18 / 17 / 16 per side, 1 left	15 lb × 17	The weakest set hit today's target of 16, short of the top of 10–20. Same weight, aim for 17.
Bulgarian Split Squat	20 lb pair, 15 / 15 / 15 per side, 1 left	25 lb pair × 10–15	Top of 10–15 on every set. Your next dumbbell is 25 lb, so reps start again at 10.
Dumbbell B-Stance RDL	25 lb, 15 / 14 per side, 1 left	25 lb × 15	One set short of the top. Same weight, finish the range first.

Two dumbbells and a band still give you a clear next step every session.

First time on the hip thrust bench

You squat and deadlift but feel it in your quads and lower back. This is the first session of the glutes-first plan.

Exercise	You logged	Next session	Why
Hip Thrust	95 lb (Estimate), 22 reps, nothing left	120 lb × 10–15	22 reps to failure converts to about 118 lb for 10 reps with 2 left (95 × 51 ÷ 41), rounded to 120 lb.
Cable Pull-Through	40 lb (Estimate), 25 reps, nothing left	50 lb × 12–15	40 × 54 ÷ 42 ≈ 51. The estimate was light on purpose; one set measured you.
Hip Abduction Machine	70 lb (Estimate), 30 reps, nothing left	90 lb × 15–25	70 × 59 ÷ 45 ≈ 92, rounded to the stack.

No guessing on day one. One set per exercise and the rest of the session runs at real numbers.

Glute plans that open in RIRLift

• The best workout for your glutes and butt

  Full gym, glute focus twice a week

  Two glute days at a full gym: a thrust day and a squat-and-hinge day. The first example above runs this plan.

  2× a week · 24 sets a week · ~40 min

  Add to RIRLift

  Add to RIRLift

  Scan with your iPhone camera to add this plan.

  See the plan

• The best workout for your glutes and butt

  Home with dumbbells and a band

  One home glute workout with dumbbells, a loop band and a couch, done twice a week.

  2× a week · 22 sets a week · ~30 min

  Add to RIRLift

  Add to RIRLift

  Scan with your iPhone camera to add this plan.

  See the plan

• The best workout for your glutes and butt

  You feel it in your quads or back, not your glutes

  For lifters who feel squats in their quads or back. Paused thrusts and cable work put the glutes first.

  2× a week · 22 sets a week · ~30 min

  Add to RIRLift

  Add to RIRLift

  Scan with your iPhone camera to add this plan.

  See the plan

Make it fit you

• Put glute days around your week

  Two glute days with a day between them works for most. Add your upper-body routine on the other days; up to 4 active routines are free.

• Choose your equipment once

  Pick the machines your gym has, or your dumbbells and band at home. Plans and swaps stay inside it. No hip thrust bench free? The swap picker shows options with the weight each would start at.

• Use the slower pace while learning the thrust

  Settings has three progression paces. Steady takes smaller steps, which suits a lift you're still learning to feel in your glutes.

• Track your measurements

  Log bodyweight, body fat and measurements at 13 body sites next to your lifts. The trend tells you more than a mirror on any one day.

When a different app fits better

• You want short follow-along booty videos to do at home. A class app fits better.

Questions

Read next

• The best workout for your glutes and butt

  The three glute plans in full, with a demo for every exercise.

• Hip thrust: how to do it, what it works, and what to swap it for

  Setup and cues for the main glute lift.

• Glute exercises at the gym: barbells, machines and cables

  More exercises to rotate into a glute day.

• Bulgarian split squat: form, foot position and alternatives

  How to bias the split squat toward your glutes.

• Mind-muscle connection: does it actually build muscle?

  Whether you need to feel your glutes working for them to grow.

More ways lifters use RIRLift

• The workout app for women who want to get stronger

  Lifting plans for glutes, legs and upper body, with the weight for every set picked from what you logged.

• The workout app for home that plans around what you own

  Bare floor, a pull-up bar, bands or one kettlebell: a plan for your gear that gets harder as you do.

• The workout app for muscle gain that tells you what to lift next

  A plan for your days, weights that climb when your sets earn it, and measurements beyond the scale.

Every lifter and goal