The 12 Best Exercises for Glutes

Glutes are way more than just an aesthetic thing. Sure, a defined silhouette might catch the eye, but the real deal about training this muscle group lies in its functionality and its impact on overall physical performance.

Ever wondered if you’re making the most out of your glutes? If the answer’s no, it’s time to change that. In this post, we bring you a series of exercises designed to activate, strengthen, and balance this area.

1 Hip Thrust

If you want to really hit the gluteus maximus, here’s the star exercise. Plus, it’s perfect for working with heavy loads.

💪 How to do it:

1. Sit on the floor with your upper back resting on a bench.
2. Place a barbell over your hips, feet flat on the floor hip-width apart.
3. Lift your hips until your torso forms a straight line from shoulders to knees.
4. Squeeze your glutes at the top and lower down slowly.

💡 Tips: Do 3-4 sets of 8-12 reps with medium-heavy weight.

2 Deep Squat

This one’s a full package! Glutes, legs, balance… all in one!

💪 How to do it:

1. Place your feet slightly wider than shoulder-width, toes pointing slightly outward.
2. Lower down pushing hips back and down, keeping your torso upright.
3. Go down until hips are below the knees.
4. Push through your heels to return to the starting position.

💡 Tips: Do 3-4 sets of 10-15 reps with moderate to heavy weight.

3 Romanian Deadlift

This exercise is key to strengthening the entire posterior chain, putting hamstrings to work big time.

💪 How to do it:

1. Hold a barbell or dumbbells in front of your thighs.
2. With knees slightly bent, slide the bar close to your body while lowering your torso, pushing hips back.
3. Stop when you feel a stretch in your hamstrings and return to the starting position.

💡 Tips: Do 3-4 sets of 8-10 reps with controlled weight.

4 Bulgarian Split Squat

One of the most hated exercises by everyone. Unilateral for strength and balance in glutes and legs.

💪 How to do it:

1. Place your back foot on a bench or elevated surface.
2. Pro tip: Lean your torso slightly forward to really crush the glute, keeping your back straight.
3. Lower your hip by bending the front knee until it forms a 90° angle.
4. Push through the heel of the front foot to return to the starting position.

💡 Tips: Do 3 sets of 10-12 reps per leg, using dumbbells for extra intensity.

5 Lunges

This one will crush your glutes and quads. But that’s not all, you’ll also notice how your balance and stability improve.

💪 How to do it:

1. Take a big step back and do a fairly large lunge so that when you bend your knee, it stays at 90°.
2. Push through the heel of the front leg to stand up and take the next step.
3. Repeat alternating legs.

💡 Tips: Do 3 sets of 12-15 reps per leg.

6 Glute Bridge

You can easily do this one at home. Perfect if you’re just starting out or to warm up your glutes before going hard.

💪 How to do it:

1. Lie on your back with knees bent and feet flat on the floor.
2. Lift your hips squeezing your glutes until your body forms a straight line from shoulders to knees.
3. Lower slowly without touching the floor.

💡 Tips: Do 4 sets of 15-20 reps, adding weight on your hips if possible.

7 Step-up

Top functional exercise for glutes and gaining balance. But take it easy, here the key is to go slow.

💪 How to do it:

1. Place one foot on an elevated platform.
2. Push through the heel of the foot on the platform and fully step up.
3. Lower down controlled and repeat with the other leg.

💡 Tips: Do 3 sets of 10-12 reps per leg, with or without weight.

8 Glute Kickback

Want to really hit the gluteus maximus without involving other muscles? This exercise is perfect for that.

💪 How to do it:

1. Get on all fours or use a low pulley machine.
2. Extend one leg back while squeezing the glute, trying not to arch your back.
3. Slowly return to the starting position.

💡 Tips: Do 4 sets of 15 reps per leg. If you’re at the gym, you can add weight with ankle bands or use cables.

9 Hip Abduction with Band

For steel-strong gluteus medius.

💪 How to do it:

1. Place a resistance band around your thighs, just above the knees.
2. Open your legs laterally against the band’s resistance.
3. Return to the center controlled.

💡 Tips: Do 3-4 sets of 15-20 reps.

10 Sumo Squat

This one will hit both your glutes and the inner thighs.

💪 How to do it:

1. Place your feet wider than shoulder-width, toes pointing outward.
2. Lower down pushing hips back and down.
3. Push through your heels to return to the starting position.

💡 Tips: Do 3 sets of 12-15 reps with moderate weight. You can hold a goblet dumbbell.

11 Frog Pump

This exercise is a glute bomb, especially for the upper and lateral parts. Super easy and you can do it anywhere.

💪 How to do it:

1. Lie on your back with the soles of your feet together (like a “frog”) and knees open to the sides.
2. Push through your heels and lift your hips toward the ceiling, squeezing your glutes at the top. Hold for a second.
3. Lower hips slowly but don’t let them touch the floor completely, then repeat.

💡 Tips: Start with 3 sets of 15-20 reps. If you feel comfortable, increase reps or add weight with dumbbells or plates on your hips.

12 Quadruped Leg Raise

This exercise is effective for the gluteus maximus and strengthening the core.

💪 How to do it:

1. Get on all fours. Place hands directly under shoulders and knees under hips. Keep your back straight and core engaged.
2. Lift one leg back, keeping the knee bent at 90° (like your heel is pointing to the ceiling). Squeeze the glute as you lift.
3. Lower the leg slowly without touching the floor and repeat. Then switch legs.

💡 Tips: Do 3 sets of 12-15 reps per leg. If you’re a beginner, start with fewer reps and build up. You can add ankle weights (1 to 5 kg) or slow down the movement.

Final tip

Remember that the gluteus maximus is one of the strongest muscles in the body, so don’t let it fall asleep!

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