Joint Friendly Hypertrophy

This workout is possibly the most joint friendly way to maximize your gains in glute size. By using bands throughout, it keeps joint loads lower for the same levels of muscle activity. For the band squats, pick a barbell weight of around 50% of 1RM and then add elastic resistance bands until 8 reps feels tough.

Barbell plus band back squats: 3 sets x 8-10 reps with 2 mins rest

Hip Thruster band hip thrusts: 3 sets x 12 reps with 2 mins rest

Band side-lying clam: 2 sets x 15 - 20 reps with 1 min rest