The best glute exercises—proven by research and trusted by trainers—include hip thrusts, squats, deadlifts, lunges, and targeted isolation moves that work all three glute muscles for maximum growth and strength. Building strong glutes isn’t just about looks—it’s about supporting your hips, stabilizing your core, and preventing injuries. Knowing the science behind glute training helps you train smarter, get results faster, and avoid wasting time on ineffective moves.
Key steps: Focus on a mix of heavy compound lifts and precise isolation exercises, use proper form to target the glutes, apply progressive overload, and train 2–3 times per week. Always warm up your hips and glutes before heavier training.
For in-depth information, visit the ACE Glute Training Guide or check the latest glute hypertrophy studies.
What Makes a Glute Exercise Effective?
The Science of Glute Activation
- Hip thrusts and bridges have the highest gluteus maximus activation, reaching over 200% maximal voluntary isometric contraction (MVIC) compared to other exercises (Frontiers in Physiology, 2025).
- Squats and deadlifts are essential for overall mass and power, especially when performed deep and heavy.
- Single-leg and abduction moves like Bulgarian split squats and band walks are critical for gluteus Medius and minimums, supporting hip stability and rounding out your shape (ACE Fitness, 2023).
Trainer Tip: Effective glute training always combines heavy, compound “hip extension” lifts with targeted isolation and abduction work.
The 16 Best Glutes Exercises (Science-Backed Details & Trainer Cues)
1. Barbell Hip Thrust
Why: The barbell hip thrust is the top-ranked glute exercise for muscle activation. EMG studies reveal it elicits up to 216% of maximum voluntary isometric contraction (MVIC) in the gluteus maximus—far higher than most traditional lifts (ACE Fitness, 2023). This means it’s ideal for building bigger, stronger glutes.
How to Do It:
- Sit on the ground with your upper back against a bench, feet flat on the floor.
- Roll a loaded barbell over your hips. Plant feet shoulder-width apart, shins vertical.
- Brace your core, tuck your chin, and drive hips up until your thighs are parallel to the floor.
- Squeeze glutes hard at the top, pause briefly, and lower with control.
- Repeat for 6–12 reps.
Pro Tips:
- Keep your chin tucked throughout to prevent overextension of your lower back.
- Don’t let your ribcage flare—keep your ribs down and core tight.
Science Note: Hip thrusts create more peak glute activation than squats or deadlifts, especially at lockout (Contreras et al., 2015).
2. Glute Bridge
Why: The glute bridge is a beginner-friendly move to activate and “wake up” your glutes. It’s also safer for people with back issues.
How to Do It:
- Lie on your back, knees bent, feet flat and close to your glutes.
- Press through your heels, lift hips toward the ceiling, and squeeze glutes at the top.
- Lower slowly, repeat for 10–20 reps.
Progressions:
- Add a barbell for load.
- Try single-leg or “frog” stance bridges.
Trainer Cue: Keep core braced, avoid arching your lower back.
3. Back Squat
Why: A classic strength-builder that works glutes, quads, and core. Deep squats (thighs below parallel) ramp up glute activation, especially with heavier loads.
How to Do It:
- Position barbell across upper traps, feet shoulder-width.
- Brace your core, squat deep by pushing hips back and knees out.
- Drive through heels to stand.
Science: Glute engagement increases with squat depth and stance width (Frontiers in Physiology, 2025).
Pro Tip: Go as low as mobility allows—full depth targets glutes more.
4. Bulgarian Split Squat
Why: A killer single-leg move that emphasizes glute and leg development while improving balance and stability.
How to Do It:
- Stand a couple feet in front of a bench.
- Place one foot back on the bench, other foot forward.
- Lower until rear knee nearly touches the floor, keeping torso upright.
- Drive up through front heel. Switch sides.
Trainer Cue: Don’t let front knee travel beyond toes.
5. Romanian Deadlift (RDL)
Why: Hip-hinge pattern maximizes stretch and tension on glutes and hamstrings.
How to Do It:
- Stand tall with barbell/dumbbells in front, soft knees.
- Hinge hips back, keep weights close to body, back flat.
- Lower until you feel a stretch, then drive hips forward to stand.
Pro Tips:
- Don’t round your lower back.
- Pause at the bottom for extra tension.
6. Conventional Deadlift
Why: A powerful compound lift for glutes, hamstrings, and the entire posterior chain.
How to Do It:
- Barbell on floor, feet hip-width, grip just outside knees.
- Brace core, keep back flat, push through floor to lift bar.
- Lock out at the top, lower with control.
Trainer Note: Engage lats, keep chest proud.
7. Sumo Deadlift
Why: Wide stance recruits more inner thigh (adductors) and glutes. It can be friendlier for people with lower back issues.
How to Do It:
- Feet wider than shoulders, toes out.
- Grip bar inside knees, chest up.
- Push knees out, drive hips forward to lift.
Pro Tip: Use if standard deadlifts stress your back.
8. Step-Up
Why: Single-leg, functional strength builder. Focuses on the lower glute and helps correct imbalances.
How to Do It:
- Stand in front of a box/bench.
- Step up with one leg, push through heel to stand tall.
- Bring trailing leg up, then lower under control.
Trainer Cue: Don’t push off the trailing foot—let the working leg do the job.
9. Cable Kickback
Why: Targets upper glute (gluteus maximus and medius), isolates and shapes the muscle.
How to Do It:
- Attach ankle strap to low cable.
- Hinge forward, support yourself with hands.
- Kick leg back and up, squeeze at top, return slowly.
Pro Tip: Avoid swinging—slow, controlled reps are best.
10. Single-Leg Glute Bridge
Why: Forces each glute to work alone—great for imbalances and stabilization.
How to Do It:
- Set up like a glute bridge.
- Extend one leg straight, push hips up with the other.
- Pause, lower, repeat, then switch legs.
Trainer Cue: Keep hips level—don’t let one side dip.
11. Frog Pump
Why: Unique angle hits the glutes hard, especially for high-rep burnout sets.
How to Do It:
- Lie back, soles of feet together, knees out (“frog” position).
- Drive hips up, squeeze glutes, pause, lower.
Pro Tip: Great as a finisher or for activation.
12. Banded Lateral Walk
Why: Strengthens glute medius/minimus—crucial for hip stability, injury prevention, and shaping the “side booty.”
How to Do It:
- Band above knees or ankles, slight squat.
- Step sideways, keep constant band tension, 8–12 reps per way.
Trainer Cue: Don’t let knees cave in.
13. Clamshell
Why: Classic for glute medius/minimus activation—excellent for rehab or warm-up.
How to Do It:
- Lie on side, knees bent, band above knees.
- Keep feet together, lift top knee up, pause, lower.
Pro Tip: Small, controlled movement—don’t rotate hips.
14. Curtsy Lunge
Why: Works the outer glutes and improves balance and hip mobility.
How to Do It:
- Stand tall, step one leg back and across.
- Lower rear knee toward floor, keep chest up.
- Push back to start, alternate sides.
Trainer Cue: Don’t twist the torso.
15. Side-Lying Hip Abduction
Why: Pure glute medius isolator, important for lateral strength and pelvic health.
How to Do It:
- Lie on side, legs straight, body in line.
- Lift top leg up and slightly back, pause, lower slowly.
Pro Tip: Add a band or ankle weight for extra resistance.
16. Donkey Kick
Why: Targets glute maximus; great for high-rep sets to get a deep burn.
How to Do It:
- On hands and knees, core braced.
- Lift one heel up and back, knee bent at 90°, squeeze glute at top.
- Lower, repeat for reps, switch sides.
Trainer Cue: Don’t let back arch—movement should come from the hip.
Structuring the Perfect Glutes Workout
Trainer-Approved Programming & Progression
- Mix compound and isolation: Start with 1–2 heavy compound moves (hip thrust, squat, deadlift), add 2–3 isolation/banded exercises per workout.
- Frequency: Train glutes 2–3 times per week with at least 48 hours between sessions.
- Warm up with bridges, band walks, and dynamic hip mobility.
- Progressive overload: Gradually increase weight, reps, or time under tension every week.
- Sets/reps:
- Compound lifts: 3–4 sets x 8–12 reps
- Isolation/band: 2–3 sets x 12–20 reps
- Rest: 1–2 minutes between heavy sets; 30–60 seconds for lighter/band moves.
Science, Results, and FAQ
Why This Combo Works (Latest Research)
- Hip thrusts are the #1 for gluteus maximus growth (ACE Fitness, 2023).
- Squats and deadlifts activate glutes through full range of motion and boost athletic performance (Frontiers in Physiology, 2025).
- Band and abduction moves build the side and upper glutes for symmetry and injury prevention.
- Studies show similar glute growth from hip thrusts and squats if trained with equal effort (sci-sport.com, 2024).
Frequently Asked Questions
How often should I train glutes?
Aim for 2–3 sessions per week, with 1–2 days rest between.
How many reps/sets are best?
3–4 sets of 8–12 reps for compound moves; 12–20 reps for isolation/band work.
How soon will I see results?
Noticeable changes come in 6–12 weeks with consistency, proper nutrition, and recovery (Self, 2024).
Do I need a gym?
Not necessarily! You can start with bodyweight and bands at home, then progress to free weights as you get stronger.
What if I have knee or back pain?
Prioritize hip thrusts, bridges, and band work. Avoid heavy squats or deadlifts until you master form or get guidance from a professional.
Conclusion
Training your glutes with proven, science-backed exercises is the fastest way to get stronger, healthier, and more athletic. Use these 16 expert-approved movements, apply smart programming, and track your progress to build the best glutes of your life.
For more resources, visit:
ACE Fitness Glute Training
Built With Science Glute Guide
Frontiers in Physiology – Glute Hypertrophy Study