Skip to main content

Build stronger glutes, tighten your core and improve overall stability

Glutes & Core Focus (3x/week) routine

This 3-day routine is built to target your glutes and core as a powerful pairing that improves posture, athletic performance, and aesthetic development. Whether you want stronger glutes for better movement patterns or a more defined midsection, this workout structure is ideal with targeted movements. Functional movement is strongly built into each movement. The days alternate in progressive glute and core movement-based and intensity.

Training 094

Workout Summary

Main goal Build glutes and strengthen core
Workout type Lower-body + core resistance training
Training level All levels
Program duration Ongoing
Days per week 3 (Monday, Wednesday, Friday)
Time per session 40-50 minutes
Equipment required Dumbbells, kettlebell, resistance bands
Target audience Lifters, athletes, and aesthetic-focused gym-goers

Glute isolation meets functional core work

Smart glute training, not just squats

This isn't another glute program full of squats and calls it glute hits. Each session combines targeted glute exercises with core stability work to build complete posterior strength. The exercises, volume, and intensity track a strategic base with core muscle preparation for any glute-heavy lifts that challenge your core siloing strength or stability.

3 workouts, full engagement

Weekly structure that supports recovery

You'll train:

  • Day 1 (Mon): Glute Strength + Anti-Extension Core - Bodyweight Squat, Barbell Hip Thrust, Loop Band Glute Kickback, Bird Dog, Lying Leg Raise
  • Day 2 (Wed): Hip Dominant + Anti-Rotation Core - Low Lunge Twist, Bird Dog, Kettlebell Deadlift, Single Leg Deadlift, Side Lunge
  • Day 3 (Fri): Unilateral Strength + Core Integration - Low Lunge Twist, Bulgarian Split Squat, Dumbbell Step Up, Goblet Squat, Bicycle Crunch

Each session builds comprehensive glute and core strength through different movement patterns and training focuses while allowing optimal recovery between similar exercises.

Glute Strength + Anti-Extension Core

Cat Cow Stretch
Back exercises

Cat Cow Stretch

Warming-up
1 8 reps
2 8 reps
Rest: 30 sec between sets
Bodyweight Squat
Glute exercises

Bodyweight Squat

Warming-up
1 8 reps
2 8 reps
Rest: 30 sec between sets
Barbell Hip Thrust
Glute exercises

Barbell Hip Thrust

1 8-12
2 8-12
3 8-12
4 8-12
Rest: 90 sec between sets
Loop Band Glute Kickback
Glute exercises

Loop Band Glute Kickback

1 12-15 (each leg)
2 12-15 (each leg)
3 12-15 (each leg)
Rest: 60 sec between sets
Dumbbell Romanian Deadlift
Glute exercises

Dumbbell Romanian Deadlift

1 10-12
2 10-12
3 10-12
4 10-12
Rest: 75 sec between sets
Bird Dog
Glute exercises

Bird Dog

1 30 sec hold (each side)
2 30 sec hold (each side)
3 30 sec hold (each side)
Rest: 60 sec between sets
Lying Leg Raise
Ab exercises

Lying Leg Raise

1 12-15
2 12-15
3 12-15
Rest: 60 sec between sets

Hip Dominant + Anti-Rotation Core

Low Lunge Twist
Glute exercises

Low Lunge Twist

Warming-up
1 6 (each side)
2 6 (each side)
Rest: 30 sec between sets
Bird Dog
Glute exercises

Bird Dog

Warming-up
1 6 (each side)
2 6 (each side)
Rest: 30 sec between sets
Kettlebell Deadlift
Glute exercises

Kettlebell Deadlift

1 8-10
2 8-10
3 8-10
4 8-10
Rest: 90 sec between sets
Dumbbell Single Leg Deadlift
Glute exercises

Dumbbell Single Leg Deadlift

1 8-10 (each leg)
2 8-10 (each leg)
3 8-10 (each leg)
Rest: 75 sec between sets
Side Lunge
Glute exercises

Side Lunge

1 10-12 (each leg)
2 10-12 (each leg)
3 10-12 (each leg)
Rest: 60 sec between sets
Side Plank
Ab exercises

Side Plank

1 30-45 sec hold (each side)
2 30-45 sec hold (each side)
3 30-45 sec hold (each side)
Rest: 60 sec between sets
Kettlebell Russian Twist
Ab exercises

Kettlebell Russian Twist

1 16-20
2 16-20
3 16-20
Rest: 60 sec between sets

Unilateral Strength + Core Integration

Built for progress

Take the guesswork out of training

Create personalized AI-powered workout plans that evolve with you. Train smarter, track every rep, and keep moving forward, one workout at a time.

Pre-register now
Find out more
Be among the first to join!
GrabGains workout plans

Phase focused, strength and symmetry

Balanced movement patterns

The workouts combine multiple movement patterns including hip thrusts and squats to build round gluteal muscles as hip dominant lifts to build hamstring, gluteal power via Romanian Deadlifts and Split Squats. This mix leads to better glute and posterior chain development balanced with stabilizing core work that helps prevent injury while maximizing performance.

Frequently asked questions about the Glutes & Core Focus (3x/week) routine

Can I add this to my full-body routine?

Yes—but be careful. This program already trains legs and core hard three times a week. If you're combining routines, adjust volume and recovery accordingly.

Do I need gym equipment for this?

You’ll need some basic tools like dumbbells, a kettlebell, and a loop band. These add resistance and allow progression over time. If you train at home, most of this gear is affordable and space-friendly.

How soon will I see results?

Most people feel stronger and more stable after 2–3 weeks. Visible results vary but typically follow in 4–6 weeks with consistency and nutrition.

Is this for beginners or advanced lifters?

Both. The rep ranges, rest times, and equipment make it adaptable. Beginners can use lighter weights, and advanced users can increase intensity with tempo or heavier loads.

Why focus so much on the core?

A strong core helps you lift heavier, move better, and avoid injury. Plus, it ties into everything—from glute engagement to stability and daily movement

The foundation for strength and injury prevention

Strong glutes = strong everything

Glutes are the engine of your lower body. Strong glutes reduce back pain, improve posture, enhance athletic performance, and support heavier lifts. Pairing this with core work ensures your entire midsection: front, back, and sides is strong and supportive.