Best Glutes Exercises of All Time
When it comes to building strength, power, and aesthetics, few muscles are as important as the glutes. The gluteal muscles — comprised of the gluteus maximus, medius, and minimus — are essential not only for a toned appearance but also for hip stability, proper posture, and athletic performance. Whether your goal is to grow your glutes, prevent injury, or improve overall fitness, the right exercises are key. Here is a comprehensive list of the best glutes exercises of all time, starting with the essential warm-up.
Warm-Up: Preparing for Performance
Before diving into heavy lifting or intense glute activation exercises, a proper warm-up is critical. Warming up increases blood flow to the muscles, reduces the risk of injury, and improves performance.
Recommended warm-up exercises:
- Glute bridges (bodyweight) – 2 sets of 15 reps
- Donkey kicks – 2 sets of 12 reps per leg
- Banded lateral walks – 3 sets of 10-15 steps each direction
- Leg swings (forward and sideways) – 10 reps per leg
These movements help activate the glutes, particularly the gluteus medius, which is often underactive in many people.
1. Hip Thrust
The hip thrust is widely regarded as one of the most effective exercises for glute activation.
How to do it:
Sit on the ground with your upper back against a bench, barbell over your hips. Drive through your heels, lift your hips, and squeeze your glutes at the top.
Why it’s great:
Hip thrusts maximize glute activation more than traditional squats or deadlifts. They also place minimal stress on the lower back, making them ideal for targeted glute training.
Pro tip: Use a barbell or resistance band for added difficulty.
2. Romanian Deadlift (RDL)
Deadlifts, especially the Romanian variation, are excellent for hitting the glutes and hamstrings simultaneously.
How to do it:
With a barbell or dumbbells in hand, hinge at the hips, keeping your back straight and knees slightly bent. Lower the weights while feeling a stretch in your hamstrings, then return to standing by squeezing your glutes.
Why it’s great:
RDLs focus on the hip hinge movement, essential for posterior chain strength and glute development.
Pro tip: Control the tempo to increase time under tension.
3. Standing Hip Abductions
This isolation exercise targets the gluteus medius and minimus, muscles crucial for hip stability.
How to do it:
Use a cable machine or resistance band. Stand upright and move one leg away from your midline, keeping your torso still. Return slowly.
Why it’s great:
It strengthens muscles often neglected in compound lifts, improving balance and preventing knee and hip injuries.
Pro tip: Perform this exercise slowly to maximize muscle engagement.
4. Single-Leg Glute Bridge
This bodyweight movement increases glute engagement and improves unilateral strength and control.
How to do it:
Lie on your back, knees bent. Extend one leg, then drive through the heel of the grounded leg to lift your hips. Pause at the top, then lower down slowly.
Why it’s great:
It corrects muscle imbalances and builds glute strength without requiring equipment.
Pro tip: Add a dumbbell or plate on your hips for added resistance.
5. Bulgarian Split Squat
A powerful unilateral exercise that targets the glutes, quads, and hamstrings.
How to do it:
Stand a few feet in front of a bench. Place one foot behind you on the bench and lower into a lunge. Keep your torso upright and your front knee behind your toes.
Why it’s great:
It enhances balance, builds single-leg strength, and provides a deep stretch through the glutes.
Pro tip: Lean forward slightly to increase glute activation.
6. Other Top Glute Exercises
In addition to the foundational exercises above, here are more movements that deserve a place in any glute-focused routine:
a. Cable Kickbacks
A favorite for isolating the gluteus maximus. Attach an ankle strap to a low cable, extend your leg behind you, and squeeze the glute at the top.
b. Sumo Deadlifts
With a wide stance, this deadlift variation shifts more emphasis to the glutes and inner thighs.
c. Step-Ups
Using a box or bench, step up with one foot and drive through the heel to activate the glutes. Great for functional strength and stability.
d. Frog Pumps
Lie on your back, bring your feet together (knees out), and perform rapid hip thrusts. It may look strange, but the glute burn is intense.
e. Kettlebell Swings
This dynamic, explosive exercise targets the posterior chain with a powerful hip hinge, great for conditioning and glute activation.
Conclusion
Building strong, sculpted glutes isn’t just about aesthetics — it’s vital for movement, athletic performance, and injury prevention. Incorporating a combination of compound lifts, isolation exercises, and unilateral movements ensures balanced development and maximum activation of all three gluteal muscles.
Whether you’re a beginner or an experienced lifter, consistency, proper form, and progressive overload are the keys to success. Add these best glute exercises into your weekly training and feel the difference in power, posture, and performance.