What is the 8 8 8 method?

The 8 8 8 Method: Fire Up Your Glutes Like Never Before

If you're looking to build serious glute strength and endurance, the 8 8 8 method might just be the burn you've been missing. This straightforward yet brutal workout targets your glutes with precision, combining three powerful movements into one relentless sequence.

Here’s how it works: start with eight full hip thrusts. These aren’t half-reps—each rep should go from floor to full lockout, squeezing your glutes at the top. Immediately after, without rest, switch to eight reps of camel bridges, a bodyweight move that keeps constant tension on the posterior chain. Then, finish the set with a solid eight-second hold at the top of the final rep, where your glutes are fully contracted. That’s one round.

Don’t be fooled by the simplicity. The constant tension and lack of rest make this method incredibly effective. As one fitness enthusiast put it, “I have no doubt that doing this will absolutely set your booty on fire.” And they’re not wrong. The 8 8 8 method builds both strength and time-under-tension, two key factors in muscle growth.

What makes it even better is that it requires minimal equipment—just a mat and maybe a padded barbell for hip thrusts. It’s perfect for home workouts or squeezing in a quick glute blast between heavier training days.

While it’s not a replacement for heavy lifting, the 8 8 8 method is a killer accessory move. Try it at the end of your leg day, or as part of a glute-focused circuit. Just be prepared—your glutes will feel it for days. And if you're serious about building a stronger, more defined backside, that burn is exactly what you're training for.