Beyond aesthetics, developing strong gluteal muscles is crucial, as these muscles play a significant role in body gait, posture, and overall strength. A well-designed program should always include exercises that work the glute muscles from varying angles. Incorporating the most challenging glute exercises into their weekly routine is key for those looking to build strength, improve balance, and enhance daily function. Below are the 7 Best glute exercises anyone could include now.
7 Best Glute Exercises
1. Barbell Hip Thrust
The barbell hip thrust is one of the best exercises for isolating and building the glute muscles. It permits an intense contraction at the apex of the movement, which gives it great potential for hypertrophy and strength. It is one of our best-selling exercises, great for all fitness levels, and an essential in glute-oriented regimens.
How to Do It?
- Begin seated on the floor with your upper back against a bench and the barbell resting on your hips.
- Drive through the heels, lifting the hips until the body is straight.
- Squeeze the glutes at the top before lowering slowly.
Reps & Sets for Growth:
- 3-4 sets of 8-12 reps (moderate to heavy weight)
- Rest: 60-90 sec between sets
For Strength:
- 4-5 sets of 5-8 reps (heavyweight)
- Rest: 2-3 min
Why? Larger weights with fewer reps stimulate strength, and moderate weights with more reps work for hypertrophy.
2. Bulgarian Split Squat
The Bulgarian split squat is an excellent lower-body unilateral exercise targeting glutes, quadriceps, and hamstrings. Strengthens hip muscles such as the glute medius on the side of your leg. The second benefit strengthens your leg and improves your balance and coordination. It’s one of the best moves I’ve seen for strengthening and conditioning the lower body since it keeps the glutes under tension throughout the movement.
How to Do It?
- Stand a few feet before a low surface like a bench, with one foot behind you.
- Lower until your front thigh is parallel to the floor.
- Stand by pushing through your front heel.
Reps & Sets for Growth:
- 3 sets of 10-12 reps on each leg
- Rest: 45-60 sec
For Endurance:
- 3-4 sets of 15-20 reps per leg (lighter weight)
- Rest: 30-45 sec
Why? This unilateral movement addresses weak side imbalances while building muscular endurance through higher reps.
Also Read: Glute Workouts for Women
3. Romanian Deadlift
Romanian deadlift is one of the most powerful exercises for developing the glutes and hamstrings, a key part of the posterior body. This focuses on hip hinging with a slight knee bend, putting all the force on the glutes. It’s a classic compound lift used to shape and grow the posterior body and is excellent for developing posture, core stability, and glute definition.
How to Do It?
- With shoulders apart, hold a barbell/dumbbells.
- Hinge at the hips, lowering the weights while keeping a slight knee bend.
- Squeeze the glutes to return to a standing position.
Reps & Sets for Strength:
- 4 sets of 6-8 reps (heavyweight)
- Rest: 2 min
For Muscle Growth:
- 3 sets of 10-12 reps
- Rest: 60-90 sec
Why? The RDLs work the entire posterior body, and they are one of the best glute exercises for overall development.
4. Step-Ups
Step-ups are an easy-to-learn but hugely productive exercise for developing glute hypertrophy and building functional strength. Keeping the heel down and activating the posterior chain increases strength and stability on one leg. Adding dumbbells increases resistance, making this exercise suitable for beginners to advanced lifters.
How to Do It:
- Stand in front of a knee-high bench.
- Step up, driving through the heel to bring the other leg up.
- Step down slowly.
Reps & Sets for Endurance:
- 3 sets of 12-15 reps per leg
- Rest: 30-45 sec
For Muscle Growth:
- 4 sets of 8-10 reps per leg (hold dumbbells for added resistance)
- Rest: 60 sec
Why? Step-ups build single-leg strength and stability.
5. Cable Kickbacks
Cable kickbacks are an ideal solo workout for the glutes, particularly the gluteus maximus. They let you directly activate the specific muscle with exact resistance, effectively sculpting and toning it. This exercise is ideal for contouring and activating the glutes, and it works well in warm-ups and high-rep toning circuits.
How to Do It:
- Attach an ankle strap to a low pulley with a cable.
- Kick back leg while squeezing the glutes at the top.
Reps and sets to tone:
- 3 sets of 15-20 reps per leg
- Rest: 30 sec
For activation (pre-workout):
- 2 sets of 12 reps per leg (lightweight)
- Rest: 20-30 sec
Why? Higher reps with controlled motion give better muscle definition.
Also Read: 7 Exercises To Do Everyday
6. Sumo Deadlift
The sumo deadlift is a broader version emphasizing glute and inner thigh activation. It encourages a straighter back and reduces the range of motion, making it considerably easier on the lower back. This compound movement works the entire lower body and is one of the most effective exercises for building strong, well-rounded glute muscles.
How to Do It:
- Step comfortably wide with toes slightly out.
- Grip the bar between the knees and lift through the heels.
Reps & Sets for Strength:
- 4- 5 sets of 5-6 reps
- Rest: 2-3 min
For Hypertrophy:
- 3 sets of 8-10 reps
- Rest: 90 sec
Why? A wide stance is a key factor in increased glute activation, making it one of the top glute workouts.
7. Glute Bridge
The glute bridge is a basic bodyweight exercise that stimulates the glutes, increases hip mobility, and improves core stability. It’s great for beginners, warm-up, or burnout sets at the end of your workout. With the addition of bands or resistance, it becomes a formidable tool for increasing strength and muscle endurance.
How to Do It:
- Lie on your back, knees bent, feet flat.
- Lift hips, squeezing glutes at the top.
Reps and Sets for Beginners:
- 3 sets of 12-15 reps.
- Rest: 30 sec
For Advanced Lifters:
- 4 sets of 20 reps (add a resistance band or weight)
- Rest: 45 sec
Why? Warming up or finishing a workout with a burn is great.
Why Glute Workouts Matter
Weak glutes can lead to muscle imbalance, making it more challenging to perform heavy lifts and speed running, and providing less protection against injuries in the knees and lower back. In some cases, the glutes can become inactive without proper attention, thus increasing the risk of injury.
Summing Up
The best glute exercises are incorporated into your regimen to provide better body support and improve your strength, balance, and performance. Everyone, whether an athlete or a health-conscious individual, should train their glutes regularly. Strong glutes prevent injuries, put your body in balance, and contribute to well-shaped, proportional physiques.
Sets and reps should be adjusted to the different purposes one intends to achieve: strength, size, or endurance building. Strong glutes can help improve performance, reduce the risk of injuries, and build muscle mass.
