Connor Storrie Glute Workout: Build Stronger, Rounder Glutes Fast

Connor Storrie Glute Workout: Complete Guide To Building Stronger Glutes

There’s a big difference between training legs and truly building powerful glutes. Many lifters do squats and lunges, but the glutes remain flat or underdeveloped. That’s where Connor Storrie’s glute workout stands out. Known for his scientific approach and results-focused routines, Connor Storrie has inspired thousands to rethink their lower body training. If you want glutes that are not just strong but also well-shaped and functional, his methods are worth understanding.

This guide breaks down the principles behind the Connor Storrie glute workout, explains the science, and gives you the exact exercises, sets, and tips you need. You’ll learn how to activate, train, and grow your glutes—whether you’re a beginner or an advanced lifter. Along the way, you’ll find unique insights that most people miss, plus real examples and data to help you get started the right way.

Why Glute Training Matters

Most people think of glute training as just a way to look good in jeans. But the glutes are more than a “show” muscle. They’re the largest and strongest muscles in the lower body, responsible for hip extension, rotation, and stability. Strong glutes power your sprints, protect your lower back, and improve athletic performance in almost every sport.

Weak or inactive glutes can lead to:

• Poor posture
• Lower back pain
• Knee injuries
• Reduced athletic power

That’s why specific glute training is essential—not only for bodybuilders, but for anyone who wants to move well and stay injury-free.

The Connor Storrie Approach: What Makes It Different?

Connor Storrie’s glute workout isn’t just a list of random exercises. It’s a system built around three key ideas:

• Glute Activation: Preparing the muscles so they do the work, not your quads or back.
• Progressive Overload: Increasing the challenge over time, using heavier weights, more reps, or smarter technique.
• Exercise Variety: Combining compound lifts with isolation moves for complete development.

Many people do squats and deadlifts and wonder why their glutes don’t grow. The truth? Without proper activation and movement patterns, your body uses other muscles to “help,” and the glutes stay lazy. Storrie’s system teaches you how to “feel” the glutes and make them the star of every lift.

Credit: www.imdb.com

Anatomy Of The Glutes: What You’re Really Training

Understanding the glute muscles helps you pick the right exercises.

• Gluteus Maximus: The largest muscle, gives most of the size and power. Main job is hip extension (moving your leg behind you).
• Gluteus Medius: Sits on the side of your hip. Important for stability, balance, and side-to-side movement.
• Gluteus Minimus: Smallest glute muscle, helps with hip stability and rotation.

Storrie’s routines don’t just target the gluteus maximus. They include moves for the medius and minimus too, which helps create a rounded, full look and better function.

Warm-up And Glute Activation

Jumping straight into heavy hip thrusts or squats is a mistake. The glutes often “sleep” because most people sit for hours each day. A smart warm-up wakes up the muscles and sets up a better workout.

Glute Activation Circuit

Try this before every lower body session:

• Banded Glute Bridge – 2 sets of 15 reps
• Monster Walks – 2 sets of 10 steps each direction
• Clamshells – 2 sets of 15 reps per side

Use a mini resistance band above the knees. Focus on squeezing your glutes hard at the top of each move. If you don’t feel the burn, slow down and focus on the muscle.

Non-obvious insight: Many people feel these exercises mostly in their thighs. If that’s you, move your feet closer together, push your knees out, and imagine “driving” from your hips, not your toes.

Key Glute Exercises In The Connor Storrie Workout

Connor Storrie’s glute workout uses a mix of compound and isolation exercises. Each serves a purpose.

Compound Movements

These train several muscles at once, allowing you to lift heavier and build overall strength.

• Barbell Hip Thrust: Main lift. Focus on driving your hips up and squeezing glutes hard at the top. Keep shins vertical.
• Romanian Deadlift (RDL): Targets glutes and hamstrings. Push hips back, keep a slight knee bend, and don’t round your back.
• Bulgarian Split Squat: One foot on a bench, sink down and drive up with the front heel. Adds balance and glute stretch.

Isolation Movements

These target the glutes directly, helping with shape and muscle connection.

• Cable Kickbacks: Attach ankle strap, kick back and up with a straight leg. Pause at the top.
• Seated Abduction: Push knees out against resistance, feeling the side glutes.
• Frog Pumps: Feet together, knees out, thrust hips up. High reps for a big “pump.”

Exercise Selection Table

To compare the main exercises Storrie uses and what they target:

Exercise	Glute Muscle Targeted	Type	Main Benefit
Barbell Hip Thrust	Maximus	Compound	Strength & Size
Bulgarian Split Squat	Maximus, Medius	Compound	Balance & Unilateral Strength
Seated Abduction	Medius, Minimus	Isolation	Side Glute Shape
Cable Kickback	Maximus	Isolation	Mind-Muscle Connection
Frog Pump	Maximus	Isolation	Burnout/Pump

The Connor Storrie Glute Workout: Full Routine

Here’s a full sample workout based on Storrie’s programming principles. Beginners can do this once per week. Advanced lifters can repeat it twice, with 2-3 days rest between sessions.

Activation (warm-up)

• Banded Glute Bridge – 2x15
• Monster Walk – 2x10 steps each way
• Clamshell – 2x15/side

Main Workout

• Barbell Hip Thrust – 4 sets of 8-12 reps
• Bulgarian Split Squat – 3 sets of 8-10 reps per leg
• Romanian Deadlift – 3 sets of 10-12 reps
• Seated Abduction (machine or band) – 3 sets of 15-20 reps
• Cable Kickbacks – 2 sets of 15 reps per leg
• Frog Pumps – 2 sets of 25 reps

Rest 60–90 seconds between sets. Focus on controlled movement and full range of motion.

Non-obvious insight: On hip thrusts, it’s easy to use your lower back or hamstrings. Keep your chin tucked, ribs down, and core tight. Imagine “pulling” your hips toward your chest at the top.

Progression And How To Get Results

No matter how good the workout, your glutes won’t grow if you do the same thing every week. Progression is key.

• Add weight: Small increases (5–10 pounds) each week or two.
• Add reps: When you can do the top of the rep range with good form, increase the weight next session.
• Slow down: Lower the weight with control (3 seconds down), then explode up.

Tracking Progress Table

Track your results to see what’s really working.

Week	Hip Thrust Weight (lbs)	Split Squat Reps	RDL Weight (lbs)	Abduction Reps
1	135	8	85	15
2	145	9	90	16
3	150	10	95	18
4	155	10	100	20

If your numbers are going up, your glutes are growing.

Common Mistakes And How To Fix Them

Even with the best plan, some errors can hold you back.

Using Too Much Weight, Not Enough Form

It’s tempting to load up the bar, but swinging heavy weights with bad form won’t build muscle. You’ll just use your lower back or quads.

Solution: Lower the weight and move slowly. Squeeze at the top. “Feel” the glute working.

Not Feeling The Glutes

Many people finish a set and feel nothing in their glutes.

Solution: Try a few bodyweight reps before your working sets. Use a mirror or record yourself—make sure your hips are doing the work, not your back.

Neglecting The Medius And Minimus

If you only do hip thrusts and deadlifts, your side glutes stay weak. This affects your shape and stability.

Solution: Add abduction moves like banded walks, clamshells, and seated abductions. These target the medius/minimus.

Training Too Often

Glutes are strong, but they need time to recover. More is not always better.

Solution: One to two focused glute sessions per week is enough for most people. Rest, eat well, and let the muscles grow.

Credit: www.womenshealthmag.com

Nutrition For Glute Growth

Training is only half the story. To build muscle, you need the right fuel.

• Protein: Aim for 0.7–1 gram per pound of body weight per day. Good sources: chicken, fish, eggs, Greek yogurt, tofu.
• Carbs: Fuel your workouts. Choose whole grains, rice, oats, fruit.
• Fats: Don’t fear healthy fats (avocado, olive oil, nuts). They help hormone production.

Drink water and eat a meal with protein and carbs within 1–2 hours after training. This helps muscle repair and growth.

Non-obvious insight: Many people under-eat when trying to “tone” their glutes. But without enough calories and protein, your body can’t build new muscle—even if you train perfectly.

Recovery And Rest

Glutes grow when you rest, not just when you train. Overtraining leads to soreness, fatigue, and poor results.

• Sleep 7–9 hours per night.
• Take at least 48 hours between hard glute sessions.
• Foam roll and stretch your hips, quads, and hamstrings after workouts.

If you’re always sore or tired, cut back and focus on quality, not just quantity.

Adapting The Workout: Beginner, Intermediate, Advanced

Connor Storrie’s glute workout can work for anyone, but you’ll need to adjust for your level.

Beginners

• Start with bodyweight hip thrusts, glute bridges, and split squats.
• Use bands and focus on form.
• Do 2 sets per exercise, 1–2 times per week.

Intermediate

• Add weights to hip thrusts and RDLs.
• Try single-leg variations.
• Do 3 sets per exercise, 2 times per week.

Advanced

• Use heavier weights, more challenging variations (e.g., deficit split squats).
• Add intensity techniques: Pause reps, slow negatives, supersets.
• Train glutes twice per week, with more volume.

Non-obvious insight: Advanced lifters often benefit from “deload” weeks. Every 6–8 weeks, drop your weights and volume by 30–40% for one week. This helps recovery and prevents plateaus.

Glute Workout Faq: Busting Myths

There are many myths about glute training. Let’s clear up a few.

• “Squats are enough for glutes.” Not true. Most people use mostly quads. Hip thrusts and abductions are better.
• “Women should train glutes differently than men.” False. Muscle is muscle. The same exercises work for both.
• “Light weights and high reps tone glutes.” Muscle grows from challenge, not just light weights. Use a mix of reps and load.

Sample Week: How To Fit Glute Training Into Your Plan

If you want to build glutes but also train other muscles, here’s how a week might look:

• Day 1: Lower Body (Glute-focused)
• Day 2: Upper Body
• Day 3: Rest or Cardio
• Day 4: Lower Body (Quads/Hamstrings)
• Day 5: Upper Body
• Day 6: Rest or Cardio
• Day 7: Optional Glute/Full Body

You can adjust this to fit your schedule. The key is not to train glutes hard on back-to-back days.

Tracking Progress: Measurements And Photos

Don’t just rely on the scale. Glute growth can be seen and felt.

• Tape measure: Measure your hips at the widest point every 2–4 weeks.
• Progress photos: Take a photo from the side and back. Compare every month.
• Strength numbers: If your hip thrusts and RDLs are going up, your glutes are working.

Credit: www.justjared.com

The Science Behind Glute Growth

Building glutes is about more than just sweating. Here’s what science says.

Muscle Fiber Types

Glutes are about 50% slow-twitch (endurance) and 50% fast-twitch (power) fibers. That means they respond to both heavy, low-rep sets and lighter, high-rep “pump” work.

Range Of Motion

Studies show that moves with a big stretch (like deep squats or RDLs) and a hard contraction (like hip thrusts) both boost growth. Mixing both gives best results.

Mind-muscle Connection

Research proves that focusing on the glute squeeze during each rep increases muscle activation. Don’t just move the weight—feel the glutes work.

For more on glute science, see this review of glute training research.

Home Vs. Gym: Making The Workout Work For You

Don’t have access to a gym? You can still build glutes at home.

Home Adaptations

• Use resistance bands for bridges, abductions, and kickbacks.
• Do single-leg glute bridges to make bodyweight harder.
• Fill a backpack with books for weighted hip thrusts.

Gym Advantages

• More weight for hip thrusts and RDLs.
• Machines for abduction and kickbacks.
• Easier to track progression with plates and dumbbells.

Home Vs. Gym Comparison Table

Workout Location	Pros	Cons
Home	Convenient, private, flexible	Limited weight, fewer machines
Gym	More equipment, heavier loads, variety	Travel time, busy at peak hours

Real-life Results: What To Expect

How quickly will you see results from the Connor Storrie glute workout? That depends on your starting point, diet, and effort. Most people notice:

• Better glute “feel” after 2–3 weeks
• Visible shape and size after 6–8 weeks (with consistent training and eating)
• Strength gains every 1–2 weeks if you increase weights/reps

Non-obvious insight: The mind-muscle connection is as important as the numbers. If you can “turn on” your glutes with every step, you’ll walk, run, and lift better—even before the mirror shows big changes.

Staying Motivated And Consistent

Many people start a glute program and give up too soon. The best results come from:

• Tracking your progress
• Celebrating small wins (one more rep, better form, new PR)
• Training with a partner or group
• Setting clear, specific goals (“I want to hip thrust 200 lbs”)

Remember: glute growth is a marathon, not a sprint.

Frequently Asked Questions

How Often Should I Do The Connor Storrie Glute Workout?

Most people get best results from 1–2 sessions per week. This gives enough stimulus for growth, but also time to recover. If you’re a beginner, start with 1 session and add more as you adapt.

Can I Build Glutes Without Heavy Weights?

Yes, you can build glutes with bodyweight exercises and resistance bands, especially if you’re new. But to maximize growth, you’ll eventually need to add resistance—either with weights, a loaded backpack, or creative household items.

What If I Only Feel The Workout In My Thighs?

If you feel glute exercises in your quads or hamstrings, check your form. Move slowly, push through your heels, and squeeze your glutes at the top. Try glute activation drills before your main workout.

How Long Does It Take To See Results?

Most people notice better shape and firmness in 6–8 weeks with consistent training and nutrition. Visible changes depend on your genetics, effort, and diet.

Is This Workout Good For Men And Women?

Absolutely. The Connor Storrie glute workout works for anyone who wants stronger, rounder, more functional glutes. The same exercises build muscle for both men and women.

Building strong, well-shaped glutes isn’t about luck. It’s about smart training, good nutrition, and patience. The Connor Storrie glute workout gives you the tools—now it’s your turn to put in the work. Stay consistent, focus on form, and enjoy the journey to glutes that look and perform their best.