Which glute machine exercises does GainsLog use in its programs?

Machine Hip Abductor, Machine Hip Thrust, Machine Kickback, Cable Kickback, Glute-Focused Smith Bulgarian Split Squat, and Smith Hip Thrust. They are the glute exercises on a machine, cable or Smith machine that the app uses in its ready-made programs or workout templates, or suggests in the Program Builder.

How many sets of glute exercises should I do a week?

GainsLog Premium's program builder rates a program against 2 to 4 working sets a week for your glutes at a balanced priority on the default profile, and 10 to 15 when it is a focus. It recommends no more than 5 in one workout. Sets on machines, cables and free weights all count toward the same total. On the female profile the balanced range is 6 to 15.

Which glute machine exercises are compound?

The GainsLog library tags 10 of the 14 as compound lifts, for example Machine Hip Thrust, Glute-Focused Smith Bulgarian Split Squat, Smith Hip Thrust, and Glute-Focused Ground Base Bulgarian Split Squat. The other 4 are isolation exercises.

Glute machine exercises

By Ossian Hempel · Updated October 25, 2026

The GainsLog exercise library has 14 exercises that target your glutes on a machine, a cable station or a Smith machine. 6 of them are used in the app's programs or suggested by its Program Builder.

Exercises: 14
Machine, cable, Smith: 5 · 4 · 5
In GainsLog programs: 6
Balanced weekly sets, default profile: 2 to 4

Hip extension

The hip straightens from a bent position. 12 exercises.

Glute machine exercises: hip extension
Exercise	Equipment	Type	Notes
Machine Hip ThrustMachine · Compound · In GainsLog programs	Machine	Compound	In GainsLog programs
Machine KickbackMachine · Isolation · In GainsLog programs	Machine	Isolation	In GainsLog programs
Cable KickbackCable · Isolation · In GainsLog programs	Cable	Isolation	In GainsLog programs
Glute-Focused Smith Bulgarian Split SquatSmith machine · Compound · In GainsLog programs	Smith machine	Compound	In GainsLog programs
Smith Hip ThrustSmith machine · Compound · In GainsLog programs	Smith machine	Compound	In GainsLog programs
Glute-Focused Ground Base Bulgarian Split SquatMachine · Compound	Machine	Compound
Plate Loaded Hip ThrustMachine · Compound	Machine	Compound
Cable Pull ThroughCable · Compound	Cable	Compound
Cable Step UpCable · Compound	Cable	Compound
Elevated Smith LungeSmith machine · Compound	Smith machine	Compound
Smith LungeSmith machine · Compound	Smith machine	Compound
Smith Sumo SquatSmith machine · Compound	Smith machine	Compound

Log your glute machine work in GainsLog

Every exercise on this page is in the app. Log the weight, reps and reps in reserve, and GainsLog sets the next session's weight and rep targets from them.

Hip abduction

The legs move apart, out to the sides. 2 exercises.

Glute machine exercises: hip abduction
Exercise	Equipment	Type	Notes
Machine Hip AbductorMachine · Isolation · In GainsLog programs	Machine	Isolation	In GainsLog programs
Cable Hip AbductionCable · Isolation	Cable	Isolation

In GainsLog programs means the app uses the exercise in its ready-made programs or workout templates, or suggests it in the Program Builder.

How many sets of glutes a week?

GainsLog Premium's program builder rates a program against a weekly range of working sets for each muscle. On the default profile the range for your glutes is 2 to 4 sets a week at a balanced priority and 10 to 15 when you make it a focus. It recommends no more than 5 sets for one muscle in a single workout.

On the female profile the balanced range is 6 to 15.

A set counts toward the exercise's target muscle only. In a program, every set of an exercise on this page counts toward the glutes range, whatever the equipment.

Weekly working sets for glutes in GainsLog
Priority	Default profile	Female profile
Focus	10 to 15	10 to 15
Balanced	2 to 4	6 to 15
Deprioritized	0 to 2	0 to 6

Plan every muscle at once with the volume calculator.

Rate your program's weekly sets in GainsLog

GainsLog Premium's program builder rates your program against these set ranges for every muscle.

FAQ

Which glute machine exercises does GainsLog use in its programs?: Machine Hip Abductor, Machine Hip Thrust, Machine Kickback, Cable Kickback, Glute-Focused Smith Bulgarian Split Squat, and Smith Hip Thrust. They are the glute exercises on a machine, cable or Smith machine that the app uses in its ready-made programs or workout templates, or suggests in the Program Builder.
How many sets of glute exercises should I do a week?: GainsLog Premium's program builder rates a program against 2 to 4 working sets a week for your glutes at a balanced priority on the default profile, and 10 to 15 when it is a focus. It recommends no more than 5 in one workout. Sets on machines, cables and free weights all count toward the same total. On the female profile the balanced range is 6 to 15.
Which glute machine exercises are compound?: The GainsLog library tags 10 of the 14 as compound lifts, for example Machine Hip Thrust, Glute-Focused Smith Bulgarian Split Squat, Smith Hip Thrust, and Glute-Focused Ground Base Bulgarian Split Squat. The other 4 are isolation exercises.