12 Best Glute Exercises for Stronger Curves [Science-Backed]

Key Takeaways

1. Your glutes thrive on variety. Include exercises like hip thrusts, squats, and single-leg deadlifts to target all glute muscles.
2. You need progressive overload. add weight or resistance over time to build strength and size.
3. Your activation routine matters. Warm up with clamshells and donkey kicks to engage the glutes before heavy lifting.
4. You can grow glutes at home with exercises like bodyweight squats and step-ups, proving no gym is no excuse.
5. Your focus on proper technique pays off. Use tools like EMG-tested movements and expert tips for maximum results.

Want to sculpt your glutes with the best exercises?

In this expert review, we analyze, critique, and expand on Jeremy Ethier’s recommendations for the best glute exercises for growth. Our team of fitness experts, including an exercise scientist with over 20 years of experience, evaluates these exercises to help you build stronger, well-rounded glutes.

What sets our guide apart? We provide practical, little-known tips to maximize glute activation and growth, while also addressing common mistakes. Whether you’re looking to improve your health or enhance your physique, our expert-backed approach will guide you through each exercise for optimal results.

Continue reading for an in-depth, fact-checked review of the best glute exercises and expert strategies that will transform your workouts.

Related:

• Arnold Schwarzenegger Workout for Round Glutes
• 3 Leg Workouts for Muscle Hypertrophy (10 Best Exercises)
• Arnold Schwarzenegger Workout for Glute Strength

In a Nutshell: Building Strong Glutes

Training With The Best Glute Exercises

Glute training is about more than just aesthetics.

Strong glutes support your entire body. They improve posture, enhance athletic performance, and prevent injuries. Targeting the glutes effectively can lead to impressive gains in strength and size. However, achieving balanced development requires more than just focusing on common exercises like squats and lunges. To see optimal results, it’s important to incorporate a variety of best glute exercises into your routine to ensure you’re targeting all areas of the glutes.

Many people focus on the basic exercises, but they might not hit all parts of the glute muscles. It’s crucial to understand the different muscles within the glutes and how to train them properly. Best glute exercises engage all aspects of the gluteal region, which is necessary for achieving full growth.

Key Exercises for Glute Training

The most effective glute exercises are those that target all three major muscles of the glutes—gluteus maximus, medius, and minimus. Below are key exercises that should be incorporated into any solid glute training routine:

• Hip Thrusts: One of the best exercises for the gluteus maximus, the hip thrust targets the full range of motion.
• Squats: A classic compound movement that engages both the lower glutes and quads.
• Romanian Deadlifts: A powerful way to activate the glutes and hamstrings, focusing on the posterior chain.
• Cable Kickbacks: These target the gluteus maximus and help with developing the upper glutes for a rounder appearance.

The Importance of Glute Activation

Activation is key to building strong, responsive glutes. Many lifters go through the motions of their workout without properly engaging their glutes, leading to imbalances that hinder growth. If you want to see real progress, it's essential to activate the glutes before heavy lifts.

Start with activation exercises to warm up and focus on the mind muscle connection. Incorporating specific exercises before your main workout can help activate the glutes, ensuring they are properly engaged during the best glute exercises that follow.

Common Activation Exercises

• Glute Bridges
• Banded Lateral Walks
• Clamshells
• Donkey Kicks

These movements set the stage for the best glute exercises, ensuring that your glutes are fired up and ready for the work ahead.

Understanding the EMG Testing Method

Electromyography (EMG) testing is a technique that measures muscle activation. It provides valuable insight into which exercises truly engage the glutes. We used EMG testing to evaluate which exercises were the best glute exercises for activating the lower and upper glutes.

In our testing, sensors were placed on different glute areas, providing data on muscle engagement during various movements. The results were eye opening and allowed us to pinpoint the most effective best glute exercises for glute activation.

Exploring the Complexity of Glute Muscles

The glutes are made up of three primary muscles:

• Gluteus Maximus: The largest muscle, responsible for hip extension.
• Gluteus Medius: Important for hip stability and abduction.
• Gluteus Minimus: Works with the medius to help with stabilization and abduction.

Each of these muscles plays a role in different movements, which is why it’s important to include a variety of best glute exercises that target all parts of the glutes for balanced development.

Targeting Each Muscle

• Gluteus Maximus: Focus on hip thrusts and squats.
• Gluteus Medius: Include side-lying leg raises and banded walks.
• Gluteus Minimus: Incorporate single leg exercises and lunges.

By targeting all areas of the glutes with the best glute exercises, you’ll achieve a well-rounded backside that’s strong and functional.

Preparing for the Tests

Before beginning the testing of the exercises, we first needed to establish a baseline for each subject. This meant measuring their maximum voluntary contractions (MVC), or the maximum amount of force their glute muscles could generate. We used these measurements to compare how effectively each of the best glute exercises activated the glutes.

Testing the Exercises

With the MVC values established, we moved forward with testing a variety of popular glute exercises. Each exercise was performed in a controlled environment to ensure consistency across all participants. A rest period of five minutes between sets was used to ensure maximum effort during each test.

Exercise Selection Criteria

• Popular exercises commonly used among lifters.
• A variety of movement patterns, including compound and isolation exercises.
• A focus on both lower and upper glutes.

These criteria helped us identify the best glute exercises that would maximize glute activation and growth.

Understanding Activation vs. Growth

Activation refers to the degree to which the glute muscles are engaged during an exercise, while growth is about muscle hypertrophy—the increase in muscle size over time. While high activation is important, it doesn’t always guarantee growth. Some exercises may activate the glutes strongly but may not be the most effective for inducing hypertrophy.

The best glute exercises for growth are those that combine both activation and load. For muscle growth, you need to apply progressive overload, which means gradually increasing the weight or resistance over time.

The Importance of Stretch and Load

Research shows that exercises that stretch the muscle at the bottom of a movement are often more effective for growth. When a muscle is stretched, it has a greater potential for force generation during the contraction phase.

To optimize muscle hypertrophy, it’s important to include best glute exercises that stretch the glutes fully, particularly during the bottom position of a lift, to maximize growth potential.

Best Exercises for Your Lower Glutes

The lower glutes are an important area to target for a well rounded backside. We found that certain movements excel at targeting this part of the glutes, including deadlifts and lower body presses. These exercises are among the best glute exercises for developing the lower glutes.

Effective Lower Glute Exercises

• Barbell Squats
• Bulgarian Split Squats
• Romanian Deadlifts

Each of these exercises targets the lower glutes in different ways, and incorporating them into your routine will promote balanced glute development.

Combining Movements for Maximum Effect

To maximize lower glute activation, it’s best to combine compound movements with isolation exercises. Start with heavy compound lifts to target the lower glutes, followed by isolation exercises to fully engage the muscles.

For example:

• Start with Romanian Deadlifts or Barbell Squats.
• Follow up with Glute Bridges or Hip Thrusts.

This combination of exercises is one of the best glute exercises for promoting both strength and growth in the lower glutes.

The Role of Deadlifts in Glute Training

Deadlifts are an excellent choice for building the glutes because they engage multiple muscle groups, including the glutes, hamstrings, and back. Whether you use conventional deadlifts or Romanian deadlifts, both are highly effective in activating the glutes.

Deadlift Variations for Glute Focus

• Conventional Deadlift
• Romanian Deadlift
• Single-Leg Deadlift

Incorporating variations of the deadlift into your routine ensures that the glutes are targeted from different angles. This variety prevents plateaus and leads to balanced development of the glutes.

Glute Training for Men and Women

Glute training is important for everyone, regardless of gender.

Both men and women can gain from strong glutes, though their training approaches may vary slightly.

For men, the emphasis is often on increasing strength and mass. Women may focus more on aesthetics and muscle tone, but the exercises outlined here remain the best options for both.

Common Goals in Glute Training

• Strength Building: Focus on heavy lifts like squats and deadlifts.
• Muscle Hypertrophy: Incorporate isolation exercises.
• Aesthetic Appeal: Aim for a balanced, well defined appearance.

Regardless of your gender, the best glute exercises will help you achieve your glute training goals.

Best Exercises for Your Upper and Side Glutes

For a rounded and lifted appearance, it’s important to focus on the upper and side glutes. These areas can be harder to activate, but the best glute exercises can help target them effectively.

Effective Upper Glute Exercises

• Cable Kickbacks: Angle your leg to better activate the upper glutes.
• Banded Abductions: Use resistance bands to engage the side glutes.
• Single-Leg Deadlifts: Focus on stability and form to hit the upper glutes.

These exercises are essential for shaping the upper and side glutes, helping you create a balanced and lifted backside.

Glutes Workouts

How to Do Glute Exercises at Home

Even without gym equipment, you can effectively target your glutes with simple, accessible exercises. Here’s a breakdown of top exercises:

• Bodyweight Squats: These engage the glutes and quads, making them a foundational movement. To increase intensity, try pulse squats or pause at the bottom for a few seconds.
• Glute Bridges: Lie on your back, bend your knees, and push through your heels to lift your hips. This isolates the gluteus maximus and helps build strength and endurance. For added resistance, use a resistance band above your knees or place a weight on your hips.
• Lunges: Forward, reverse, or lateral lunges all target the glutes while improving balance and mobility. Focus on keeping your knee aligned with your foot and lowering your back knee close to the ground.
• Step-Ups: Use a sturdy chair or step. Step up with one foot, driving through the heel to engage the glutes, then step back down. Add weights or increase step height for greater difficulty.

With consistency, these exercises can provide significant glute activation, allowing you to maintain progress from home.

Glute Workout at Home

The Ultimate Glute Workout Plan

To maximize glute growth, it’s crucial to blend compound and isolation exercises. Here’s a structured plan:

• Barbell Hip Thrusts (3 sets, 8–12 reps): A powerhouse movement that isolates the gluteus maximus, driving growth and strength. Focus on achieving full hip extension at the top of the lift.
• Romanian Deadlifts (3 sets, 8–10 reps): Targets the glutes and hamstrings. Keep your back flat and hips hinged to maximize muscle engagement.
• Cable Kickbacks (3 sets, 12–15 reps): Perfect for isolating the gluteus maximus. Ensure a slow, controlled movement to maximize the stretch and contraction.
• Banded Abductions (3 sets, 15–20 reps): Place a resistance band above your knees and perform seated or standing abductions to target the gluteus medius and minimus.

This routine addresses all parts of the glutes, promoting strength, size, and overall muscle balance. Adjust weights and resistance as you progress to continue challenging your muscles effectively.

Expert Corner: Proven Strategies & Hidden Gems

Practical Applications

• Start with activation exercises. Before your main workout, perform 2–3 sets of glute activation movements like glute bridges or clamshells. Use a resistance band for added tension and aim for 15–20 reps to ensure your glutes are fully engaged.
• Combine compound and isolation exercises. In your workout, include heavy lifts like squats or Romanian deadlifts for strength and follow up with cable kickbacks or banded abductions to isolate specific areas of the glutes. For example, perform 3 sets of 8–12 reps for squats and 12–15 reps for kickbacks.
• Incorporate progressive overload. Gradually increase the weight or resistance each week. For instance, if you’re performing hip thrusts with 100 lbs, try adding 5–10 lbs weekly while maintaining proper form.
• Target all areas of the glutes. Design your workout to address the gluteus maximus, medius, and minimus. Include exercises like hip thrusts for the maximus, side-lying leg raises for the medius, and lunges for the minimus. Do at least one exercise per muscle in each session.
• Adapt training to your environment. If you train at home, focus on bodyweight exercises like step-ups and glute bridges. Use a sturdy chair for step-ups and aim for 3 sets of 12–15 reps per leg to build strength.

Examples:

• Perform hip thrusts (3x10 at 70% of your max) followed by cable kickbacks (3x15 per leg) to target both strength and isolation.
• Start a home session with bodyweight squats (3x20) and progress to step-ups (3x12 per leg) using a stable platform.

Fact-Check of Key Points

• Activation Exercises and Glute Engagement: The emphasis on glute activation as a precursor to heavy lifts is widely accepted in fitness circles. However, the claim that failing to activate glutes hinders growth may oversimplify the issue. While activation improves muscle engagement, proper execution of compound movements can still effectively target the glutes even without a dedicated activation phase.
• Progressive Overload Guarantees Growth: The idea that progressively increasing weight ensures muscle hypertrophy is valid but not without limits. Factors like recovery, nutrition, and genetics play significant roles in achieving growth. Simply adding weight without addressing these can lead to plateaus or injuries.
• Leaning Forward Enhances Glute Focus: The suggestion to lean forward during certain exercises for better glute engagement is practical but not universally applicable. Overemphasizing forward lean can shift stress to the lower back if done incorrectly, making proper form and individualized adjustments essential.
• Stretching and Load for Growth
  The article discusses the importance of stretching during the bottom of a movement for growth, which aligns with common strength training practices. However, it's important to note that the relationship between muscle stretch and hypertrophy is more complex than simply "stretching" the muscle. While full-range-of-motion exercises can indeed maximize growth, focusing exclusively on stretching might not always be the most important factor for hypertrophy.

More Little-Known Tips for Maximizing Glute Gains

• Adjust Your Stance for Better Activation: Small changes in your squat or deadlift stance can make a big difference. For instance, a slightly wider stance with your toes pointed outward can help you better target the glutes during squats.
• Focus on Eccentric Movements: Lowering the weight slowly during exercises like Romanian deadlifts increases the time under tension, a key factor for muscle growth. Aim for a 3-4 second descent to maximize results.
• Pause at the Top: Adding a pause at the top of hip thrusts or glute bridges intensifies the contraction. Hold for 2-3 seconds to fully engage the glutes before lowering.
• Incorporate Unilateral Work: Single-leg exercises like Bulgarian split squats and step-ups help address imbalances between your left and right glutes, leading to more symmetrical development.
• Cycle Rep Ranges: Alternate between low-rep heavy lifts and higher-rep lighter sets. For example, do hip thrusts for 6-8 reps one week and 15-20 reps the next to hit all muscle fibers effectively.

These tips go beyond the basics, offering new ways to challenge your glutes and avoid plateaus in your training.

My Opinion on the Most Overrated Glute Exercises

I believe squats are one of the most overrated exercises for glute growth. While they’re undeniably a staple for overall lower body development, their effectiveness for glutes is often exaggerated. Squats primarily engage the quads and hamstrings, and unless you’re leaning significantly forward, the glutes don’t get the spotlight they deserve. I’ve seen countless lifters rely solely on squats, only to be disappointed by their glute progress.

Some argue that squats are an all-in-one solution, and while they are a phenomenal compound movement, they simply don’t provide the isolation needed to maximize glute growth. Exercises like hip thrusts or cable kickbacks outperform squats when it comes to targeting the glutes directly. I’m not saying squats are useless—they’re incredible for strength—but if your goal is well-rounded glutes, they shouldn’t be your primary focus.

In my experience, switching to glute-focused movements made a noticeable difference in both size and shape. Those who disagree may point out that squats are a proven exercise for powerlifters and athletes. That’s true, but powerlifters aren’t training for aesthetics—they’re training for performance. If your goal is glute growth, leave the squats for leg day and prioritize the exercises that directly hit your target.

Wrapping It Up: Your Glute Training Blueprint

Strong glutes aren’t just about appearance—they’re the foundation for athleticism, stability, and overall strength. The best glute exercises, like hip thrusts, squats, and cable kickbacks, offer a comprehensive approach to targeting the gluteus maximus, medius, and minimus. When paired with proper activation techniques and progressive overload, these exercises deliver incredible results.

To see real progress, it’s essential to move beyond basic moves and embrace a balanced routine. Combining compound lifts with isolation exercises ensures you’re hitting every angle of the glutes while preventing plateaus. Stay consistent, challenge yourself, and watch your glutes grow stronger and more defined.

Why do it all manually when the Dr. Muscle app can handle it for you? This cutting-edge tool designs and adapts your workouts automatically, helping you maximize results with minimal guesswork.

FAQ

What are the best glute exercises for muscle growth?

The best glute exercises for muscle growth include barbell hip thrusts, squats, deadlifts, and leg presses. These exercises target the glutes effectively by engaging hip extension movements, which are key for building the gluteus maximus​.

How many glute exercises should I do for optimal growth?

To maximize glute growth, it's recommended to include a variety of exercises that target different aspects of glute activation. A combination of squats, hip thrusts, deadlifts, single-leg exercises, and hip abductions will work all glute muscles from different angles, stimulating overall growth.​

Is it better to focus on heavy compound lifts or isolation exercises for glutes?

Heavy compound lifts like squats and deadlifts provide a great stimulus for overall glute development, while isolation exercises like hip thrusts and glute bridges help target the glutes more directly. A balanced approach incorporating both types of exercises is ideal for building stronger, more sculpted glutes.​

How many sets and reps should I do for glute exercises?

For glute exercises, aim for 3-5 sets of 8-12 reps for compound lifts, and 12-20 reps for isolation movements like hip thrusts or glute bridges. Adjust volume and intensity based on your goals and experience level​.

Can I grow my glutes with bodyweight exercises?

While bodyweight exercises like glute bridges, step-ups, and Bulgarian split squats can help, adding weight or resistance will accelerate muscle growth. If you’re limited to bodyweight exercises, focus on increasing volume and intensity