A glute workout for Apple Watch is a hip thrust, a hinge, a single-leg lift and an abduction, 2 to 4 hard sets each, logged on your wrist. In RIRLift you confirm each set on the Watch and the next hip thrust weight is set from what you logged, so the plan moves up as you get stronger.
EquipmentBarbells, Flat Bench, Adjustable Cable, Hip Abductor
You train in a gym and want a glute day you run without your phone.
The barbell hip thrust and Romanian deadlift are the heavy lifts. The kickback and the abduction machine train the glutes from other angles and are easy to take close to failure.
Glute Day
Exercise
Sets × reps
RIR
Rest
Hip Thrust2 warm-up sets firstPause one second at the top
Start it from the Watch. With Pro, it shows the plates per side for the hip thrust and the deadlift.
How to progress
The hip thrust logged 225 lb for 12, 12, 12 and 12 with 1 left: every set at the top of 8 to 12, so next time is 230 lb with the target back at 8, two 45s and a 2.5 per side.
EquipmentFlat Bench, Smith Machine, Dumbbells, Adjustable Cable +1
The gym is busy and someone has the bench and the bar you thrust with.
The Smith machine hip thrust needs no barbell set-up, the split squat loads the glutes in a long stride, and the pull-through and back extension cover the hinge with cables and a bench.
Run it as your glute day when the gym is full, or start the hip thrust day and swap the hip thrust for the Smith version on the Watch. If you have never logged the Smith version, it starts at a weight worked out from your hip thrust, adjusted for the equipment. Set your bodyweight on the iPhone for the back extension.
How to progress
Bulgarian split squats logged 35 lb in each hand for 12, 11 and 10 with 1 left, against a target of 10: the weight holds and the target rises to 11.
You train at home with one heavy dumbbell, a bench or couch, and a loop band.
The dumbbell hip thrust and the B-stance Romanian deadlift load the glutes with one weight, and the banded abduction finishes the side of the hip. High rep ranges make one dumbbell enough.
Start it from the Watch next to the couch. Log B-stance deadlifts per leg.
How to progress
The dumbbell hip thrust logged 50 lb for 20, 20 and 20 with 1 left: every set at the top of 12 to 20, so next time is 55 lb with the target back at 12.
The hip thrust loads the glutes hardest at the top, so it goes first. When every set reaches the top of the range, the next session adds one step to the bar; until then the weight holds and the rep target rises each time your weakest set reaches it.
It loads your glutes hardest with your hips fully extended, and you can add weight for years without your quads or lower back giving out first. That earns it the first slot on a glute day.
How to do it
Sit on the floor with the bottom edge of your shoulder blades against a bench and roll a padded barbell into the crease of your hips.
Plant your feet about hip width, far enough out that your shins are vertical when your hips are up.
Tuck your chin, brace, and drive through your whole foot until your hips are level with your knees and shoulders.
Hold the top for a beat, then lower until your hips nearly touch the floor and go again.
Cues
Chin tucked, eyes forward
Ribs down at the top
Push the floor away with your heels
Common mistakes
Arching your lower back to finish the rep. Stop when your hips line up with your knees and keep your ribs down.
Feet too close, so your quads take over. Walk them out until your shins are vertical at lockout.
Swap for: Smith Machine Hip Thrust, Dumbbell Hip Thrust, Single-Leg Hip Thrust
Hamstrings and glutes, hinge
Romanian Deadlift
Hamstrings, Glutes
It trains your hamstrings and glutes in a long, stretched position, the opposite end of the range from the hip thrust.
How to do it
Stand tall holding the bar at your hips with an overhand grip just outside your thighs.
Soften your knees and keep that bend fixed for the whole set.
Push your hips straight back and let the bar slide down your thighs until you feel a strong hamstring stretch, usually just below your knees.
Squeeze your glutes to bring your hips forward and stand back up.
Cues
Hips back, not down
Bar stays in contact with your legs
Long spine from head to hips
Common mistakes
Turning it into a squat by bending your knees more as you lower: keep the knee angle fixed.
Rounding your back to reach the floor: stop the rep where your hips stop moving back.
Swap for: Dumbbell Romanian Deadlift, Stiff-Leg Deadlift, Good Morning
Glute max, isolated, one side
Cable Glute Kickback
Glutes
Your knee and lower back stay out of it, so the glute on the working side does almost all the work. It is the easiest place to practice feeling your glutes and a cheap way to add sets without more fatigue.
How to do it
Strap a cuff to one ankle on a low pulley and hold the frame with both hands.
Hinge forward slightly and bend your standing knee a little.
Push the strapped leg back and slightly up until your hip is straight, without arching your back.
Return slowly until the stack almost touches, then repeat before switching sides.
Cues
Hips stay square
Drive the heel back
Slow return
Common mistakes
Swinging the leg up and arching your lower back. Lighten the weight and stop when your hip is straight.
Twisting your hips open to lift higher. Keep both hip bones facing the stack.
Pushing your thighs apart trains the glute medius and minimus, the upper and outer glutes that thrusts and squats barely grow. A machine lets you take it close to failure and add load in small steps.
How to do it
Sit with the pads against the outside of your knees and grab the handles.
Lean your torso forward from the hips, chest toward your thighs.
Push your knees out as wide as the machine allows and hold for a second.
Let the pads come back in slowly without letting the stack rest.
Cues
Lean forward from the hips
Pause wide
Slow on the way in
Common mistakes
Bouncing out of the bottom with momentum. Control the return and pause at the widest point.
Short reps near the middle. Use the whole range the machine gives you.
Swap for: Multi-Hip Abduction, Band Seated Hip Abduction, Band Standing Hip Abduction
Hip thrust on rails
Smith Machine Hip Thrust
Glutes
The bar runs on rails, so there is no rolling a loaded barbell into place. Set a bench beside it and thrust as you would with a barbell.
How to do it
Place a flat bench parallel to the bar and lower the bar to roughly hip height when you are seated on the floor.
Sit with your upper back against the bench and the bar across the crease of your hips, with a pad under it.
Plant your feet about hip width apart so your shins are vertical at the top.
Unhook the bar and drive your hips up until your torso and thighs make one straight line.
Hold the top for a second with your chin tucked, then lower until your hips nearly touch the floor.
Cues
Shins vertical at the top
Ribs down, chin tucked
Squeeze, then lower
Common mistakes
Arching your lower back to get the bar higher: the extra height comes from your spine, not your hips. Stop at a straight line from knees to shoulders.
Feet too far out: the work slides to your hamstrings. Walk your feet in until the top position cramps your glutes, not the backs of your thighs.
Single leg, quads and glutes
Bulgarian Split Squat
Quads, Glutes
Training one leg at a time fixes side-to-side gaps and builds a lot of quad and glute with light dumbbells.
How to do it
Stand about a stride in front of a bench and rest the top of your back foot on it.
Hold a dumbbell in each hand with your arms long at your sides.
Drop your back knee straight down, stopping when your front thigh is roughly level with the floor.
Drive through your front foot to stand back up, then finish all reps before switching legs.
Cues
Back leg is just a kickstand
Lean forward slightly for more glute
Front heel stays down
Common mistakes
Front foot too close to the bench: step further out so your front knee can bend without your heel lifting.
Pushing off the back foot: keep most of your weight on the front leg.
It trains the same hinge as a Romanian deadlift, but the cable pulls from behind, so nothing presses on your spine and the knees barely move. If deadlifts and squats light up your lower back or quads instead of your glutes, this puts the load where you want it.
How to do it
Attach a rope to a low pulley, face away from the stack and hold the rope between your legs.
Walk forward until the weight lifts, feet a bit wider than hip width, knees soft.
Push your hips back and let the rope pull your hands through your legs until you feel a stretch in your glutes.
Drive your hips forward until you stand tall, squeezing your glutes, without leaning back.
Cues
Hips back, arms long
Stand tall, don't lean back
Knees stay soft
Common mistakes
Pulling with the arms. Keep them straight; they only hold the rope.
Leaning back at the top to finish. Stop when you are standing straight.
Swap for: Romanian Deadlift, Band Pull-Through, 45-Degree Back Extension
Glutes and hamstrings, hinge
45-Degree Back Extension
Glutes, Hamstrings
The 45-degree bench trains the hip hinge through a full range with only your upper body as the load, and each rep finishes with a hard glute squeeze.
How to do it
Set the pad so it sits just below your hip bones, then hook your heels under the foot rollers.
Fold your arms over your chest and stand straight in line with the bench.
Bend forward at the hips until you feel a stretch in your hamstrings.
Lift your torso back to a straight line with your legs, squeezing your glutes, and stop there.
Cues
Hinge at the hips
Stop at a straight line
Squeeze your glutes at the top
Common mistakes
Arching back past a straight line at the top: the rep ends when your body is straight.
Setting the pad too high so it blocks your hips: you should be able to fold freely over it.
Swap for: Back Extension, Superman, Weighted Back Extension
Glutes, dumbbell
Dumbbell Hip Thrust
Glutes
It keeps the hip thrust in a home plan with nothing but a couch or bench and a dumbbell. Lighter load means more reps and a hard squeeze at the top.
How to do it
Sit with your upper back against a bench or couch edge and set one heavy dumbbell across your hips.
Plant your feet hip width, close enough for vertical shins at the top.
Drive through your heels to lift your hips until your torso is level with your thighs.
Hold the squeeze for two seconds, then lower under control.
Cues
Hold the dumbbell steady with both hands
Two-second squeeze
Ribs down
Common mistakes
Rushing the top. Hold each rep at lockout; that pause is what makes a light dumbbell hard.
Arching the lower back to get higher. Finish with your glutes and stop when your hips are level.
Swap for: Single-Leg Hip Thrust, Dumbbell Glute Bridge, Hip Thrust
Glutes and hamstrings at home
Dumbbell B-Stance RDL
Hamstrings, Glutes
With the back foot only touching down for balance, the front leg carries most of the load, so a pair of dumbbells goes much further than in a regular Romanian deadlift. It is easier to balance than a true single-leg version.
How to do it
Hold a dumbbell in each hand and set your back foot a half step behind, heel up, toes on the floor.
Put most of your weight on the front leg with that knee softly bent.
Push your hips back and lower the dumbbells along the front shin until you feel a stretch in that glute.
Drive your hips forward to stand, then finish the reps before switching legs.
Cues
Front leg does the work
Hips back, back flat
Back toes only for balance
Common mistakes
Splitting the weight evenly between your legs. Keep about 80% on the front foot.
Rotating the hips open. Keep both hip bones pointing at the floor.
Swap for: Single-Leg RDL, Dumbbell Romanian Deadlift, Kettlebell Deadlift
Upper glutes at home
Band Seated Hip Abduction
Glutes, Abductors
A loop band above your knees turns any chair or bench into an abduction machine. Bands are light, so high reps close to failure are what make the set count.
How to do it
Sit tall on the edge of a bench or chair with a loop band just above your knees and feet together on the floor.
Rest your hands on the seat beside you and keep your back straight.
Push your knees apart as far as you can and hold for a second.
Let them come back in slowly and go again before the band goes slack.
Cues
Sit tall
Knees wide, pause
Keep the band tight
Common mistakes
Rushing short reps. Open fully and pause every rep.
A band so light you can go past 30 reps. Switch to a heavier band or double it up.
Swap for: Band Standing Hip Abduction, Lateral Band Walk, Hip Abduction Machine
Make it fit you
Glutes twice a week
Run the hip thrust day and either other plan in the same week, two to three days apart.
Plates on the wrist
With Pro, the Watch shows the plates per side for the hip thrust. Set your bar and plates once on the iPhone.
Save the Smith machine
Save your gym's Smith machine. It remembers its own loads, so a swap starts from the right number.
Pair it with leg day
If your leg day already has Romanian deadlifts, swap them here for the cable pull-through so your hamstrings are not hinging heavy twice a week.
Questions
Does the Apple Watch track a glute workout?
The Workout app records time, heart rate and calories. A lifting app logs each hip thrust set's weight, reps and reps in reserve. RIRLift saves a session with any lifting in it to Apple Health as Traditional Strength Training.
What is the best glute exercise to track?
The hip thrust: it is easy to load in small steps, so progress shows up in your log week to week.
Can I do this at home?
Yes. The home plan needs one dumbbell, a bench or couch and a loop band.
How many sets for glutes?
The plans here use 9 to 13 hard sets per session, twice a week.
