>>11329854 cont.
>>11329454
Oh, and I should also mention sets.
Studies show that 3 sets on a muscle in 1 day is ideal. 2 sets is significantly better than 1, and 3 is better than 2, but beyond that the benefits drop off until 10 sets where people can start to overtrain and burn muscle from their workouts. This is specifically working sets (and tested on a single workout doing all 3 sets in a row after 1-2 min rest), i.e. not including warm-ups where you're not going to/near concentric failure (being unable to lift the weight)
You also want to get about 10 sets per week, although this is very dependant on the type of training as with strength training you can make gains with only 6 per week (e.g. 3 sets of heavy squats 2 times a week, using progressive overload where you increase the weight each session/week). If you're doing high rep sets, or sets where you're not going near failure, you do want to be doing at least 10 in a week. Although high rep sets to failure have shown to cause more muscle damage than low rep sets, and it's thus speculated that the growth seen (as 5-30 reps all show the same growth) is largely due to inflammation and not so much muscle fibre development (as I mentioned before)

So looking at what you're doing, and assuming all trained to failure:
donkey kicks - glute max
fire hydrants - glute med
leg lifts - hip flexor (rectus femoris)
clamshells - glute med
sumo squats - glute max, quad(vastus)
hip bridges - glute max (assuming 90° knee angle)
That is:
Glute max - 3
Glute med - 2
Quads(all) - 1
Per week:
Glute max - 21
Glute med - 14
Quad - 7
If you're not going to failure, this is probably fine to start out. You would need more quads to make up for lack of intensity

Compared to the routine I suggest:
Glute max - 12
Glute med - 6.5
Quads - 6
Hamstrings - 4
Adductors - 3
Across only 2 days, and this is the baseline where one should increase the volume for what they want to grow more