Strong, well-developed glutes are more than just a visual goal—they’re the powerhouse behind your performance. Whether you're running, lifting, or simply standing upright, your glutes play a central role in stability, posture, and athletic movement. If you're looking to build strength, improve functionality, and sculpt the backside, selecting the right glute exercises is essential.
Below, we’ll walk through the best exercises for glutes—from foundational lifts to targeted movements—designed to activate all three gluteal muscles: the gluteus maximus, medius, and minimus.
1. Barbell Hip Thrust
If there's one movement that consistently tops the list of best glute-building exercises, it's the barbell hip thrust. This compound lift isolates the glutes and allows for heavy loading with minimal stress on the lower back.
Why it works: The horizontal force vector directly targets the gluteus maximus and keeps tension on the muscle throughout the range of motion.
Pro tip: Keep your chin tucked and shins vertical at the top for maximum glute activation.
2. Bulgarian Split Squat
This unilateral powerhouse targets glutes and quads while improving balance and core engagement.
Why it works: Elevating the rear foot increases the range of motion and puts the front leg (and glutes) to work. Leaning slightly forward emphasizes the posterior chain.
Pro tip: Use dumbbells or a barbell for added resistance and keep your torso slightly angled forward to maximize glute recruitment.
3. Romanian Deadlift (RDL)
Among the best lifting exercises for glutes, the RDL is a staple for building hamstring-glute synergy. It emphasizes the eccentric (lengthening) phase, critical for muscle growth.
Why it works: The hip hinge pattern is key to glute development. By focusing on a slow, controlled descent, you increase muscle tension and stimulate growth.
Pro tip: Keep a slight bend in the knees and push your hips back like you’re trying to close a door with your glutes.
4. Walking Lunges
This dynamic movement works each leg independently, challenging your glutes, quads, and core all at once.
Why it works: The constant motion and deep lunge position fire up the glutes with each step, while also improving coordination and balance.
Pro tip: Keep the stride long and drive up through your heel to prioritize glute engagement.
5. Cable Kickbacks
Targeting the gluteus maximus directly, cable kickbacks are ideal for isolation and refining shape.
Why it works: Constant tension from the cable provides a strong contraction and controlled movement—perfect for accessory work after heavy lifts.
Pro tip: Keep your core tight and avoid arching your lower back. Focus on squeezing the glute at the top of each rep.
6. Step-Ups with Dumbbells
This functional movement is underrated yet powerful when it comes to glute development.
Why it works: Driving through the heel on a high step activates the glutes while minimizing momentum. It’s also great for correcting strength imbalances between legs.
Pro tip: Use a box that brings your knee above 90° and control both the lift and the descent.
7. Sumo Deadlifts
The wider stance of the sumo deadlift emphasizes the inner thighs and glutes more than the conventional style.
Why it works: The hip-dominant mechanics, combined with a shorter range of motion, make it an excellent heavy lift for glute growth.
Pro tip: Focus on spreading the floor with your feet and driving your hips forward as you lift.
8. Glute Bridges
A bodyweight-friendly cousin of the hip thrust, glute bridges are perfect for beginners or burnout sets.
Why it works: Easy to perform anywhere, this move teaches you to activate your glutes without relying on heavy weight.
Pro tip: Pause and hold at the top for 3–5 seconds to increase time under tension.
Creating the Best Glute Workouts
To design the best workouts for glutes, combine heavy compound lifts with targeted accessory movements. Here's a simple framework:
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Compound lift (heavy): Hip thrusts or sumo deadlifts
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Unilateral work: Bulgarian split squats or walking lunges
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Accessory/activation: Cable kickbacks, glute bridges, or banded lateral walks
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Reps & sets: 3–4 sets of 8–12 reps for strength and hypertrophy, with higher reps (15–20) for accessory moves
Final Thoughts
Building your best glutes takes more than just squats. The most effective glute exercises prioritize hip extension, stability, and isolation. By including a variety of movement patterns and resistance levels, you’ll not only enhance your glute shape but also improve strength, athleticism, and injury resilience.
Ready to reshape your lower body? Start with these movements and stay consistent—you’ll feel the difference in every step, lift, and stride.
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