3D glute training

Glutes are the seat of your power (pun intended) and a well-developed pair is high on the list of many peoples aesthetics goals. But many people lose a lot of potential glute growth by only training them one way.

Your glutes are designed to not only extend the hip, but to help with hip stabilisation, hip abduction and external rotation of the thigh. In other words, keeping your hips level, moving your thighs apart and turning your toe out.

Your glute are also more than one muscle. Everyone knows the glute max. The driver of hip extension, but also a player in abduction and external rotation. But you have to consider the glute medius and minimus to get the most out of your booty building.


While these 2 can internally rotate the thigh in a flexed position, we’ll be focussing on their actions with extended hips, i.e. external rotation and abduction.

I have 2 triple sets for you to try that hit your glutes in different, more complete ways  than you’d get if you just focus on the the hip extension (think deadlift and glute bridge variations) alone.

3D glute sets

These triple sets are made up of a heavy, low rep primary movement, a medium load/ rep secondary movement and a high-ish rep final one.


The exercises.

The heavy RDL and hip thrust/ glute bridge may at first seem like they do the same job. But looking at the max loading position on each and you can see that the max load on the RDL is at the bottom position, ie hip flexed. where the hip thrust max load is at the top, hip extended, position. This makes sure you build strength, and size more equally through the whole range of movement of the hip through the flex/extend range.

Similarly, the cable RDL and the DB RDL, have differing max load points due to the direction of the loading. Where the DBs load the movement more at the bottom position, the cable loads it more at the top. These complement the heavy exercises.

The final exercises in the combos are laterally loaded, bringing into play the rest of the glute musculature.

Combo 1. 

Heavy RDL – 3-4 sets of 6-8 reps.

Cable SL RDL – 3-4 sets of 10-12 reps per side

Side plank with hip lift – 3-4 sets of 10-15 reps per side


Combo 2. 

Heavy hip thrust/ glute bridge – 3-4 sets of 6-8 reps.

DB RDL – 3-4 sets of 10-15 reps

Lateral RDL – 3-4 sets of 15-20 reps per side

Give these a go to take your glute training up a gear.


Stay strong,




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