The Best Exercises to Improve Your Glutes

Strong, well-developed glutes are not just about aesthetics—they play a crucial role in athletic performance, posture, and injury prevention. Whether you’re training for sports, aiming for a more sculpted lower body, or looking to alleviate back pain, targeting the glutes can deliver impressive results. Here’s a breakdown of the most effective exercises to build and strengthen your glutes.

1. Hip Thrusts

Why they work: Hip thrusts are one of the most effective isolation exercises for the gluteus maximus. They allow you to use heavy weights while maintaining a full range of motion.

How to do them:

• Sit on the ground with your upper back against a bench and a barbell over your hips.

• Roll the barbell into position (use a pad for comfort).

• Drive through your heels, extend your hips upward, and squeeze your glutes at the top.

• Lower slowly and repeat.

Tip: Keep your chin tucked and core braced to avoid hyperextending your lower back.

2. Bulgarian Split Squats

Why they work: This unilateral (single-leg) movement not only activates the glutes but also improves balance and corrects muscle imbalances.

How to do them:

• Stand a few feet in front of a bench.

• Place one foot behind you on the bench.

• Lower your back knee toward the floor while keeping your torso upright.

• Drive through the front heel to return to the starting position.

Tip: Slightly lean forward to increase glute activation.

3. Deadlifts (Romanian or Conventional)

Why they work: Deadlifts are a compound movement that target the entire posterior chain, especially the glutes and hamstrings.

How to do Romanian Deadlifts:

• Hold a barbell in front of you with a shoulder-width grip.

• With a slight bend in your knees, hinge at the hips to lower the bar along your legs.

• Go as low as your hamstring flexibility allows without rounding your back.

• Engage your glutes and return to standing.

Tip: Focus on pushing your hips back rather than bending at the knees.

4. Step-Ups

Why they work: Step-ups simulate functional movements and target the glutes intensely, especially when the height of the step is increased.

How to do them:

• Stand in front of a bench or box.

• Step up with one leg, driving through the heel.

• Bring the other leg up to the top, then step down with control.

Tip: Avoid pushing off the back leg—focus on the working glute.

5. Kettlebell Swings

Why they work: This explosive movement is great for glute activation and developing power in the hips.

How to do them:

• Stand with feet shoulder-width apart and a kettlebell on the ground.

• Swing the kettlebell back between your legs, then thrust your hips forward to swing it to chest height.

• Let the kettlebell swing back and repeat.

Tip: Keep your arms relaxed and let the power come from your hips.

6. Glute Bridges

Why they work: Similar to hip thrusts but done on the floor, glute bridges are great for beginners or those without access to gym equipment.

How to do them:

• Lie on your back with knees bent and feet flat on the floor.

• Press through your heels and lift your hips off the ground.

• Squeeze your glutes at the top and lower back down.

Tip: Add a resistance band above your knees for extra tension.

7. Cable Kickbacks

Why they work: Cable kickbacks isolate the glute muscles, particularly the gluteus medius and minimus, which are important for hip stability.

How to do them:

• Attach an ankle strap to a low cable pulley.

• Stand tall and kick the leg back with a slight bend in the knee.

• Squeeze your glutes at the top and return slowly.

Tip: Avoid arching your back—control the movement with your glutes.

Final Tips for Glute Training Success

• Progressive overload: Gradually increase weights or resistance to continue challenging your muscles.

• Mind-muscle connection: Focus on actually feeling the glutes working during each rep.

• Frequency: Aim to train glutes 2–3 times per week with enough recovery in between.

• Variety: Mix compound and isolation exercises to target all parts of the glute muscles.

Stronger glutes can improve posture, reduce knee and lower back pain, and enhance performance in nearly every athletic activity. Incorporate these exercises into your routine, stay consistent, and you'll start seeing and feeling the benefits.