Glute Builder
A 40-minute glute-focused barbell session. Hip thrusts load the glutes in their strongest position, Bulgarian split squats and walking lunges hit them under stretch, and glute bridges, Romanian deadlifts and sumo deadlifts fill in the hinge patterns from three different stances.
Glute Builder at a glance
- Level
- Intermediate
- Duration
- 40 minutes
- Exercises
- 6
- Estimated burn
- ~420 kcal
- Equipment
- Barbell and plates
- Muscles worked
- Glutes
- Made for
- Everyone
- Price
- Free
6 exercises in Glute Builder
- 1Barbell Hip Thrust4 × 12
- 2Bulgarian Split Squat4 × 12
- 4 × 12
- 4 × 12
- 4 × 12
- 6Plate Overhead Walking Lunge4 × 12
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Glute Builder
Hip thrust first and load it properly — this is the one movement here where the glutes can handle serious weight. Pause one second at the top of every thrust rep. Rest 90 seconds. If you feel the split squats mostly in the quads, take a longer step and lean the torso forward slightly.
Glute Builder — questions
How long does Glute Builder take?
About 40 minutes from the first set to the last. The session contains 6 exercises and burns roughly 420 kcal for an average trainee.
What equipment do you need for Glute Builder?
Barbell and plates. The session is built around Barbell Hip Thrust, Bulgarian Split Squat, Barbell glute bridge and more, and every exercise comes with a demo video in the GymiaFit app.
Is Glute Builder suitable for beginners?
Glute Builder is graded intermediate. You should already be comfortable with the basic movement patterns before running it. Beginners can use it with lighter loads, fewer sets and longer rest, or start with a beginner session in the same category first.
Which muscles does Glute Builder work?
Glutes. 6 exercises, starting with Barbell Hip Thrust, Bulgarian Split Squat, Barbell glute bridge.
Is Glute Builder free?
Yes. Glute Builder is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
Train it, don't screenshot it.
One tap puts every set, rep and rest timer of Glute Builder into the GymiaFit app — free, no account tricks, no paywall.
Import workout freeOpens in the app · Android & iOS
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