10 Best Glute Exercises

Understand why glute training matters

When you think of the best glute exercises, you might focus on achieving a shapely backside. But having strong glutes goes far beyond appearances. Your gluteal muscles — the gluteus maximus, medius, and minimus — are central to everyday movements such as lifting, walking, running, and even sitting comfortably. According to exercise experts, they also help stabilize your hips and pelvis, reducing your chances of injury and supporting better posture [1].

Your glutes comprise the largest muscle group in your body, so they play a huge role in overall strength. If you neglect them, you risk developing muscle imbalances that can lead to lower-back pain or hip discomfort. When your glutes are firing effectively, everything about your daily routine feels smoother, whether you are climbing stairs or carrying heavy objects. Functional fitness is the real value here: strong glutes help keep you active and mobile, enhancing performance in recreational activities and sports.

Despite their importance, glutes often remain underutilized. Long periods of sitting can cause gluteal amnesia, where the muscles essentially “forget” how to activate. Over time, this may affect your stability, gait, and even alignment of the spine. The good news is, you can restore and build glute power through consistent, targeted exercises performed two to three times per week. You do not need a fully equipped gym to achieve results. Bodyweight movements, resistance bands, or light equipment can be quite effective. In fact, many people begin to notice changes in just four to six weeks of consistent training, especially if they are new to glute-focused workouts [2].

Seeing results does require discipline. Focusing on your form, engaging your glutes during each repetition, and practicing progressive overload (gradually increasing the challenge) are important elements of an effective program. Even short, targeted workouts can boost muscle activation and help you develop a stable foundation. Before you jump into specific movements, though, it’s smart to spend a few minutes warming up.

Warm up for success

A proper warm-up optimizes blood flow to your muscles and prepares them for more demanding movements. It can be as simple as five to ten minutes of light cardio and a few activation drills like glute bridges or bodyweight squats. According to a 2024 Healthline article, engaging in a quick warm-up such as power walking, light jogging, or dynamic stretching raises your heart rate and temperature, priming your body for harder work [3].

Consider incorporating glute activation techniques right at the start. For example, a few bodyweight hip thrusts or lateral band walks can “wake up” your gluteus maximus, medius, and minimus, ensuring they are ready to stabilize the hip and produce power in compound exercises. Peloton instructors and physical therapists recommend these moves before lower-body strength sessions or even cardio activities like running or cycling [4].

When you warm up, focus on moving deliberately. If you are performing a bodyweight squat, try to keep your chest lifted, knees aligned with your toes, and glutes squeezed at the top. The goal is to reinforce proper mechanics so your main workout feels stable and efficient. By devoting just a bit of time to priming your muscles, you will enhance your mind-body connection and reduce the likelihood of injury. Now that you know the importance of glute strength and how to prepare your body, let us dive into the 10 best glute exercises.

The 10 best glute exercises

The following exercises combine a mixture of classic and modern favorites. They target all three gluteal muscles, although some moves emphasize one area more strongly. You can perform these with or without equipment, and you will discover plenty of ways to progress them if they become too easy.

1. Squats

Squats often get labeled the “king of lower-body exercises,” and for good reason. They build serious glute strength when done with proper form, and they can also engage your quads, hamstrings, and core.

How to do it:

Stand with your feet about hip-width apart.
Keep your chest up and your back neutral.
Lower your hips back and down, aiming for your thighs to reach approximately parallel to the floor.
Press through your heels to return to standing, squeezing your glutes as you rise.

Why it works: Squats primarily focus on the gluteus maximus, especially if you concentrate on driving through your heels. They also recruit the medius and minimus for stability at the hip.
Tips: Perform squats slowly and with control. According to a 2024 Healthline article, moving too fast can reduce tension on the glutes, while a deliberate tempo ensures you feel the burn exactly where you want it [3]. Adding pause squats or single-leg variations can heighten the challenge.

2. Glute bridges

Glute bridges are a staple for lower-body workouts because they isolate the back of your body, particularly the glutes and hamstrings, while placing minimal strain on your lower back.

How to do it:

Lie on your back with knees bent and feet flat on the floor, hip-width apart.
Keep your hands at your sides, palms down.
Drive through your heels, lifting your hips upward until knees, hips, and shoulders form a straight line.
Squeeze your glutes at the top, then gradually lower back down to the starting position.

Why it works: By focusing primarily on hip extension, glute bridges stimulate the gluteus maximus effectively. They also promote core and lower-back stability, which is crucial for functional movement.
Tips: According to the Cleveland Clinic, you can hold a small weight on your lower abdomen or introduce a resistance band around your thighs to increase intensity [5]. If you feel this movement in your lower back more than your glutes, try adjusting your foot placement and focusing on engaging the glutes.

3. Hip thrusts

Hip thrusts are similar to glute bridges, but they are typically performed with your upper back elevated on a bench or stable surface. They allow for a deeper range of motion, which can amplify glute activation.

How to do it:

Position your upper back on a bench or sturdy chair.
Bend your knees and place your feet on the floor, about hip-width apart.
Drive through your heels to lift your hips, forming a tabletop position from shoulders to knees.
Pause and squeeze your glutes at the top before slowly lowering.

Why it works: Hip thrusts primarily target the gluteus maximus, but they also engage the medius and minimus for stabilization. Many experts, including coaches from ATHLEAN-X, rate these among the best glute exercises for hypertrophy because of the full hip extension they allow [6].
Tips: You can add resistance by placing a barbell or a dumbbell across your lap. If you do not have weights, try slowing down the tempo or pausing at the top. Keep your core braced to avoid arching your back.

4. Lunges

Classic forward lunges do wonders for your glutes, quads, and core strength. Beyond that, they test your balance and coordination. You can incorporate different lunge variations to keep things fresh and challenge your stabilizer muscles.

How to do it:

Stand upright, feet together, hands on your hips or at your sides.
Step one foot forward, bending both knees to lower your body.
Aim for a 90-degree angle at both knees.
Push through your front heel to return to the starting position, then switch legs.

Why it works: Lunges focus on the gluteus maximus when you drive through the heel of your front leg. If you slightly lean forward (keeping your back neutral), you can emphasize the glutes even more.
Tips: According to Planet Fitness, lunges also help strengthen your medius and minimus by requiring stability through your hips [1]. You can try reverse lunges or walking lunges to vary your workout.

5. Curtsy lunges

If you want a bit more focus on your gluteus medius and minimus, curtsy lunges are for you. By crossing one leg behind the other, you challenge your body to stabilize side-to-side, helping develop lateral strength.

How to do it:

Stand tall with feet hip-width apart.
Step your right leg diagonally behind your left, bending both knees to lower into a lunge.
Keep your torso upright and your weight centered in your front heel.
Press back up to standing and repeat on the other side.

Why it works: Unlike standard lunges, the crossover pattern of curtsy lunges places unique demands on your hip abductors, especially the gluteus medius and minimus. This leads to improved hip stabilization and lateral strength [6].
Tips: Maintain a slow tempo at first. If balance is an issue, hold onto a chair or wall until you build enough stability. Keep your chest lifted and your pelvis squared forward for proper form.

6. Single-leg deadlifts

Single-leg deadlifts test both your balance and glute engagement. They zero in on the posterior chain, emphasizing the hamstrings and glutes while giving the core a serious workout.

How to do it:

Stand on one leg with a slight bend in that knee.
Hinge forward at the hips, raising your other leg straight behind you, keeping your torso and leg in line.
Engage your glutes to return to standing, bringing your lifted leg back to the ground.
Perform all reps on one side, then switch.

Why it works: Performing deadlifts with one leg intensifies the load on your standing leg’s glutes and hamstrings, while the gluteus medius and minimus work to keep your hips from shifting or tilting.
Tips: When you first try single-leg deadlifts, you might lose your balance. Start by holding onto a wall or by using a lighter range of motion. Single-leg motions are highlighted by Peloton experts for targeting the gluteus medius, minimus, and stabilizers [4].

7. Fire hydrants

Fire hydrants specifically target the side of your hips, training the gluteus medius and minimus. They are an excellent choice if you want to prevent muscle imbalances that might undermine your stability or posture.

How to do it:

Begin on all fours, aligning your shoulders over your wrists and hips over your knees.
Keeping your knee bent at a 90-degree angle, lift your leg out to the side until your thigh is roughly parallel to the floor.
Squeeze the side of your glute, then return to the start.
Repeat for your desired reps and switch legs.

Why it works: Lateral movements like fire hydrants challenge your glute medius and minimus in a way squats and lunges often do not. This helps improve hip stability and reduce the risk of knee and back issues.
Tips: According to the Cleveland Clinic, you should keep your back flat and your core engaged to avoid arching or rotating your torso [5]. If exercise becomes too easy, add an ankle weight or resistance band around your thighs.

8. Step-ups

Step-ups might look simple, but they are highly effective for engaging your gluteus maximus, medius, and minimus. They also recruit your quads and hamstrings, making them a well-rounded lower-body option.

How to do it:

Stand in front of a sturdy box, bench, or step at knee height or lower.
Place one foot on the surface, ensuring your entire foot is supported.
Drive through your heel to lift your body up, bringing the other foot alongside.
Step back down with control and repeat on the same side or alternate legs.

Why it works: Step-ups effectively mimic the action of climbing stairs, which many of us do every day. Researchers at Peloton emphasize step-ups because they recruit the gluteus maximus, medius, and minimus, plus supporting muscles like the hamstrings and quads [4].
Tips: Keep your torso upright and avoid pushing off with the foot on the ground. You want the stepping leg to do most of the work. Increase difficulty by using a higher surface or holding weights.

9. Clamshells

Clamshells focus on the gluteus medius and minimus and can be easily done in small spaces. They come in especially handy if you experience knee or hip discomfort and want a gentle way to strengthen your hips.

How to do it:

Lie on your side with your legs stacked, knees bent, and heels aligned with your glutes.
Keep your feet together as you lift your top knee upward, opening your legs like a clamshell.
Avoid rolling your hips backward.
Slowly close your legs to complete the rep.

Why it works: Clamshells isolate your hip abductors, particularly the medius and minimus. They also stabilize your pelvis, and can help improve balance over time.
Tips: Many beginner glute programs, including those cited by Planet Fitness, feature clamshells for their ease and effectiveness [1]. Use a looped resistance band around your knees or slow down the tempo to intensify the movement.

10. Donkey kicks

Donkey kicks zero in on the gluteus maximus with a kicking motion that extends your hip fully. They resemble a kicking action, but require a stable core and good form to avoid straining the lower back.

How to do it:

Start on all fours, with knees under hips and wrists under shoulders.
Keep your working knee bent at 90 degrees as you drive your heel up toward the ceiling, lifting your thigh.
Contract your glute at the top, then return the knee to the starting position.
Keep your core braced and your lower back neutral throughout.

Why it works: Donkey kicks specifically target the gluteus maximus by focusing on hip extension. They also engage your core to prevent torso rotation, strengthening your midsection.
Tips: You can add a resistance band around your feet or ankles to make them more challenging [6]. Pay close attention to your range of motion, raising your leg only as high as you can without arching your back.

How to progress your glute workouts

Once you master these 10 best glute exercises, you may be eager to level up. Progressive overload is key, and you have plenty of methods ranging from adding resistance and slowing your tempo to changing your rest intervals.

Add resistance: If you want to keep your workouts at home, consider investing in resistance bands. By placing a band around your thighs or ankles, you can create greater tension on the glutes, medius, and minimus, which translates to more strength gains. A weighted barbell or a single dumbbell can also be rested across your hips or shoulders for added load.
Play with tempo: Another way to keep glute workouts challenging is tempo variation. For instance, lower into a squat for a count of three, hold for one second, and then drive up quickly. That extra time under tension recruits more muscle fibers and can improve your form.
Reduce rest times: Shorter intervals between sets can ramp up the intensity. When your muscles have less time to recover, their capacity to adapt grows. Make sure, however, that your form stays sharp and doesn’t suffer due to fatigue. If you are still a beginner, allow yourself adequate rest to avoid injury.
Increase volume gradually: According to Gymshark’s tips, performing additional sets or reps can help you progress without requiring heavy equipment. Start with two sets per exercise, then gradually move up to three or four sets per workout [2]. Aim for a balance that challenges your body but does not lead to overtraining.

Tips for success and injury prevention

Whether you are brand-new to glute training or you have been at it a while, there are a few guidelines to keep in mind so you can stay motivated and safe.

Mind your alignment.
If your knees collapse inward during squats or lunges, your glutes may not be firing as efficiently as they could. Visualize pushing the knees slightly outward to keep them in line with your toes. This helps focus tension on the glutes rather than the knees.
Prioritize form over speed.
Rushing through exercises often sacrifices effectiveness and increases the risk of strain or injury. Take your time to feel the contraction in your glutes rather than mindlessly repping out sets.
Rotate your exercises.
Your glutes perform multiple functions — extension, abduction, and rotation. By cycling through different movements such as squats, lunges, and lateral exercises like fire hydrants, you target all angles. This variation also fights off workout boredom and plateaus.
Allow rest days.
Glute muscles need recovery time to grow stronger. The Planet Fitness guidelines suggest beginners train glutes two to three times a week, leaving at least one day of rest between session [1]. Overtraining can lead to fatigue, burnout, and potentially injuries — so spare time for rest and sleep.
Fuel your body properly.
Strength gains are about more than sets and reps. A balanced diet and adequate protein intake provide the nutrients your muscles need for growth. Hydration is another crucial factor, especially if you are training in warm conditions or combining cardio with glute exercises.
Practice mobility and stretching.
While strengthening your glutes is vital, maintaining flexibility in your hips, hamstrings, and quads is equally important. Include hip and hamstring stretches or light foam rolling after your sessions. This helps prevent muscle tightness and keeps your range of motion robust.
Keep track of your progress.
Monitoring the weight you lift, the band tension you use, or how many reps you can perform is an excellent way to stay motivated. Small increments add up over time. If you felt wobbly during single-leg deadlifts initially, celebrate the day you can do five stable reps without reaching for a wall.
Listen to your body.
Feeling challenged is one thing, but persistent pain is another. Sharp or constant pain that does not go away with rest might indicate you are overreaching. If you notice something unusual, consider consulting a fitness professional or medical expert.

Key takeaways

Glute training might feel daunting at first, but once you incorporate these exercises into your routine, you will see just how important a strong backside is for daily living and overall health. Your glutes power your body through movements like climbing stairs, lifting loads, or running after children, all while helping you maintain good posture and independence. Doing workouts that isolate each gluteal muscle not only increases lower-body power, but also helps prevent injuries tied to muscle imbalances.

By starting with foundational moves such as squats, bridges, and lunges, you cultivate the mechanics crucial for more advanced progressions. When you focus on form, you build a stronger mind-muscle connection, reaping all the benefits of glute activation. Then, as you grow more confident, you can extend the challenge by adding resistance or adjusting your workout frequency.

Above all, prioritize consistency. Commit to performing your glute sessions at least twice a week, and do not forget to alternate between different patterns that target each portion of your glutes. Over time, your effort will reward you with improved balance, better posture, and a sense of strength that carries over into every aspect of your life. By following these best glute exercises and a well-chosen training approach, you put yourself on track for remarkable, functional results.