You can train the glutes without squats by combining a loadable bridge, a hip hinge, and one or two accessories. A practical session is hip thrusts, Romanian deadlifts, cable kickbacks, and controlled hip abduction. Squats are useful, but they are not mandatory for glute training.
The four-movement squat-free session
Begin with a hip thrust for three sets of roughly eight to twelve controlled repetitions. Follow it with a Romanian deadlift for three sets of six to ten. Add cable kickbacks for two or three sets of ten to fifteen per side and seated abduction for two sets of twelve to twenty.
These numbers are an example, not a prescription. Use loads that leave a small number of technically sound repetitions available, especially while learning. Rest long enough that the next set resembles the previous one.
- Hip thrust: 3 × 8–12
- Romanian deadlift: 3 × 6–10
- Cable kickback: 2–3 × 10–15 per side
- Seated abduction: 2 × 12–20
Home substitutions
Use a floor glute bridge with a dumbbell in place of the hip thrust. Perform dumbbell Romanian deadlifts for the hinge. A securely anchored band can provide a kickback, and a loop band can provide seated or side-lying abduction.
Home equipment often has a lower loading ceiling. Slow control and higher repetitions can extend its usefulness, but avoid making every repetition artificially slow merely to compensate for resistance that is no longer challenging.
How to repeat the workout during the week
Perform the session twice weekly with at least one non-glute-training day between them. On the second day, a glute bridge or 45-degree back extension can replace one main movement to vary the setup without changing the purpose.
Keep total work recoverable. Adding sets is useful only when performance and recovery remain stable; more fatigue is not automatically more growth.
When a squat-free plan makes sense
It can suit someone whose thighs already receive enough training, who dislikes squats, or whose available equipment makes other movements more practical. It can also be a temporary structure while learning to hinge and bridge.
Pain is a different question. If squatting hurts, do not assume the solution is simply to avoid it forever; a qualified clinician can help identify whether technique, load, range, or a health issue needs attention.
Common questions
Research and references
These references support the advice above. A general article still cannot account for your health, history, or individual response.
- Currier et al. (2023): resistance-training prescription meta-analysis
A large network meta-analysis comparing combinations of load, sets, and frequency for strength and hypertrophy.
- Neto et al. (2020): gluteus maximus activation review
A systematic review of gluteus maximus activation across loaded hip-extension exercises.
- American College of Sports Medicine (2026): resistance-training position stand
The current ACSM position stand summarizing resistance-training prescription for healthy adults.