The 💯 Glute Workout (MOST EFFECTIVE!)

The hundred glute workout requires all out effort, but the results are nothing short of amazing if you follow the glute exercises and protocols shown here. As always a solid glute workout should consist of exercises for your glute max and glute medius. That said, even that doesn’t make this workout for glutes complete. In order to round out your butt with a well rounded workout you need to spend more time focusing on the reps that actually count to help you build bigger, stronger glutes. That is what we do in this workout.

If you look at most glute workouts that people perform, they usually consist of the same glute exercises. The issue isn’t necessarily what you’re doing but how you’re doing them. In order to increase the intensity of the workouts you are doing you have to focus on increasing the intensity of each set you perform. Consider that in a normal set of 12 reps that only the last 2-3 are actually hard enough to provide enough stimulus for muscle growth.

What if you had a way that allowed you to more quickly tap into those harder, more growth producing reps more quickly? You do, by incorporating a rest pause technique into your training. Here, when the set is resumed you are instantly back to recruiting more type II fibers which are more easily able to respond to your hard work in the form of new size. The accumulation of these more difficult, effective reps is what can easily help you to increase the size of your glutes while decreasing the length of your workout.

When it comes to training in the effective rep range, ask yourself a question. When you perform a set of any glute exercise, do you take it to failure or close to failure? Likely, the only reps you feel that are challenging are the final 1 to 3 reps. This is because, it is only at the point after the muscle has been stressed enough to tap into the harder to reach type IIb muscle fibers that the task at hand becomes challenging enough to stimulate muscle protein synthesis.

With the glutes workout technique shown here and in this series, you’re going to more quickly tap into these growth inducing type II fibers. The strategy is as follows:

Perform a set of the glute exercises shown below to 12 rep failure. Choose a weight that will cause you to fail at or close to the 12 rep mark. This is called the ignition set. At this point, the real work begins. Rest for just 15 seconds as part of a somewhat prolonged rest/pause. As soon as these 15 seconds are up, get back into another set. You will instantly recognize that the reps will be challenging more quickly due to the decreased recovery time allowed.

You are still using the same load however, therefore your glutes are still being subjected to the same external load. However many reps you get after each of these rest/pause increments are all deemed to be effective reps. Each bout should be taken to failure. Accumulate 20 effective reps, even if you’re getting just 1 out at a time at some point, and your work on that exercise is complete.

If for some reason you are unable to complete any more reps on your way to 20, end your set and aim to complete all 20 the next time you perform this workout.

Here is how to construct the 100 glute workout with that in mind.

– 0:00 100 Glute Workout
– 0:25 Effective Reps
– 1:03 Exercise 1
– 2:04 Exercise 2
– 3:17 Exercise 3
– 4:11 Exercise 4
– 5:29 Exercise 5
– 6:27 Optional Exercise

Barbell Hip Thrust – Ignition Set then 20 Effective Reps as a Rest/Pause as a Dead Row
Barbell RDL – Ignition Set then 20 Effective Reps as a Rest/Pause
DB Sprinter Lunges – Ignition Set then 20 Effective Reps as a Rest/Pause
Cable Pullthroughs – Ignition Set then 20 Effective Reps as a Rest/Pause
Banded Hip Drops – Ignition Set then 20 Effective Reps as a Rest/Pause each side

Optional: Glute Bridge/Curl Static Ladder x 20 reps using a 5 second isometric hold in the bridge position of each rep (Rest/Pause)

All totaled, this will amount to 100 effective reps in this intense glute workout.

If you have to adjust your weights down as the fatigue mounts, do so accordingly. You are not necessarily using your 12 rep max on an exercise, you are using a weight that will cause you to fail at the 12 rep mark in that given workout. Fatigue accumulating in the later glute exercises of this workout may cause you to have to drop down a bit to make this happen throughout the workout.

This is just one example of how to apply science to your glute workouts. If you want to put science back in every workout you do, head to athleanx.com and get started right away on building a ripped, muscular, athletic body.

For more glute workout videos for building bigger, stronger glutes, be sure to subscribe to our channel here on youtube at the link above and don’t forget to turn on notifications.

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36 thoughts on “The 💯 Glute Workout (MOST EFFECTIVE!)

  1. ATHLEAN-X™ says:

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    • emma gonsalves says:

      I was wondering if you could let us know what each day of the week we should work on, and why? for example, on Mondays do you recommend that I do triceps and chests? and Tuesdays legs? or do you recommend we work out our full upper body at once Monday, instead of separating each areas within the week? I apologize if I don’t make sense I am still very new.

      thank you

    • infp4God says:

      What are the muscles used in shoveling and lifting heavy buckets?
      What are the opposing muscle groups to strengthen to have muscle balance if I’m doing a lot of shoveling and lifting heavy buckets?
      Thank you in advance

  2. Vinta G. says:

    I already did the first two excercices in the effective reps weeks ago and got GREAT results. Cant wait to try all of this.

  3. Ethan Byrne says:

    It’s cool to see you add a glute workout to the 100 series. Could you do one for forearms, too? Many people say that forearms are often the most neglected body part in training.

  4. T G says:

    I’ve been following this effective rep strategy and getting good gains, less joint stress and also less mental fatigue (aka boredom). Thanks Jeff

  5. David K says:

    Jeff, for all of the 100 series of exercises, how does one progress the progressive overload? If we do the 100 series of exercises once, the next workout do we add more effective reps (more than 20 effective reps)? In theory, how does one progress when using this “effective rep” style of training? Thank you.

    • stefan th says:

      Since you choose a weight that make you fail in the 12 rep range, I guess that is where you adjust for the progression

    • Trevor Shishkin says:

      Same as you would progressively overload any exercise: increase weight, increase reps, decrease rest period…

    • Nom Nom says:

      1. Increase the weight but still make sure it’s your 12RM

      2. Try to complete an exercise in less duration (less rest pause)

  6. Move With Dr. Mike says:

    I love using this hamstring curl variation on a Swiss ball for my patients as well! Great video Jeff! I’m going to run through this glute burner myself!

  7. Jeff Williams says:

    Q&A: Can these “effective reps” workouts be incorporated into an existing split? For example, I do a five-day upper/lower/P/P/L split depending on my schedule, with each workout lasting about an hour. I would love to use these principles while working multiple muscle groups instead of focusing just on “chest day,” “back day,” etc.

    • Matt says:

      I plan on doing the same. I think I will incorporate this after I finish my big compound lifts like squats/deadlifts/bench/OH press, prioritizing strength building while the muscles are fresh, and then transitioning into a 100 effective rep workout targeting whatever complimentary muscle groups are lagging the most. The beauty of this is that you can rest pause as much as you want so fatigue is not really an issue. Your pain tolerance is the only limiting factor..

  8. Luke Banner says:

    Thanks for another great vid Jeff! Just finished your best to worst series and was pretty sad there’s no video on quads in it, I think a lot of people would like one myself included

  9. miztergray says:

    I’ve been doing this for awhile, now. (the resting 15 secs or less) specially because I only use resistance bands.

    Pros of only resting 15 secs or less:
    -I cut my workout time by 40%.
    – I’m able to incorporate more exercises.
    -I saw the results within weeks.

    Cons:
    – Even though my muscles are tired and fatigued, mentally I feel like I didn’t do enough because it took me half the time to train (key word here is “mentally,” not physically. Physically, I’m exhausted). Once you past this mental challenge, like I did, you will be fine… more than fine.

    For me, this training method REALLY works.

  10. Daniel Mulero says:

    Jeff, I find it extremely helpful to be able to do short, effective and targeted workouts, especially if you are on a busy schedule!
    In my case, your programs with limited equipment, that is, just bodyweight, just dumbbells or just bands are very convenient for training at home or when traveling.
    Maybe you could do some scalable program with limited equipment, for instance, being bodyweight movements the core of the program and adding DBs or bands to the exercises once they’re mastered in order to progressively overload…
    Thank you as always for the inspiration

  11. Hunter Smith says:

    Your videos always drop just when I need them lol. I was wondering if you could answer a question for me… have you ever tried any of these new custom meal plan tools? I just got one from Next Level Diet to help me add some muscle and I actually like the plans they came back with. Just wondering if you’ve ever heard of or tried any of these tools? Thanks man!

  12. Christian King says:

    Are there any studies or meta analysis on this sort of effective rep training vs traditional rest intervals? I’d like to see how this stacks up against other workouts in regards to hypertrophy and strength gains.

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