Job is sharing a 360-degree glute training session, a complete no-dead-angle workout designed to build fuller, rounder, and lifted glutes. This is not just about effective exercises, but also the training secrets that helped Job stay lean and maintain definition throughout the competition season. Let’s get started!

1. Smith Machine Wide-Stance Squat

A must-do exercise for growing glutes.

• Start with 2 warm-up sets: use a weight you can complete for 20 reps, but stop at 15.

• Then, move on to 4 working sets: choose a weight that brings you to failure at 15 reps, and aim for 12–15 reps each set.

Form tips:

• Place your arches directly under the bar’s projection.

• Toes and knees facing forward.

• Keep your weight on the midfoot (not the heels).

• On the way down, feel your glutes stretch toward your heels. Pause for half a second at the bottom.

• Maintain two key points: knees always open outward, and body stable without shifting.

This ensures that not only the gluteus maximus works hard, but the gluteus medius and minimus are also activated for maximum efficiency.

2. Romanian Deadlift (Full Range)

A must for developing the upper glutes and improving the lower glute line, creating a lifted, rounded shape.

• Perform 4 sets with a moderate weight that brings you to failure at 15 reps, completing 12–15 reps per set.

Form tips:

• Feet hip-width apart.

• Establish proper lower limb alignment: external rotation of thighs, adductors engaged, knees slightly rotated outward.

• Arches lifted, big toes pressing the ground, all toes gripping the floor.

• Keep lumbar curve and pelvis stable throughout.

• Only hinge at the hips, lengthening the glutes.

• Tighten abs and glutes, then drive hips forward to lift the torso using glute power.

3. Rhino Squat (or Dumbbell Version)

Targets the lower portion of the gluteus maximus.

• 4 sets × 15 reps.

Form tips:

• Ankles aligned with the hook (or dumbbell).

• Feet 1.5x shoulder-width apart, toes angled outward 10–15°.

• Build lower limb alignment as above.

• Knees open outward throughout.

• Hips descend toward heels, chest lowering toward thighs to stretch the glutes deeply.

• Pause briefly, then push through the floor to rise.

• Focus on pelvic stability and active hip extension, not knee extension.

This dramatically enhances glute activation.

4. Hip Thrust

One of the best moves for full glute stimulation.

• Feet slightly wider than hips, shins vertical.

• Toes and knees forward rather than angled out.

• Keep pelvis stable to ensure more glute medius and minimus activation.

• Avoid excessive knee travel backward—stop at the point just before shins move back.

• Focus all attention on hip flexion and extension.

5. Hip Abduction

A finisher to target gluteus medius and the upper glute fibers.

• 4 sets × 20–25 reps.

Form tips:

• Whether leaning forward or sitting upright, focus on “lifting your tail upward.”

• Keep pelvis and lower back stable.

• Feet rest lightly; the focus is on the hip joint opening outward.

• Beginners may feel more quad or hip flexor involvement; if that happens, reduce foot pressure and re-focus on the glutes.

Nutrition Tip from Job

Training alone won’t build full, shapely glutes—nutrition matters too. During fat-loss phases, keep calories controlled while fueling properly:

• Carbohydrates: 2.5–3 g per kg of body weight

• Protein: 2 g per kg of body weight

• Fats: the remainder of daily calories

Job’s 360° glute training covers everything: compound lifts, isolation movements, proper form, and nutrition balance. Stick with these principles, and your glutes will grow fuller, stronger, and more defined.

Take the Challenge with Job

Stronger glutes, stronger style. Complete Job’s 360° glute workout and celebrate your progress with a piece that matches your power.

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