If you’re serious about building strong, toned glutes, you’re in the right place. Whether you’re training at home or in the gym, the best glute exercises combine resistance, form, and movement variety to fully activate your gluteus maximus, medius, and minimus. This article covers 19 of the most effective glute workouts of all time, based on biomechanics, sports science, and fitness trends updated for 2025.
These exercises are ranked not by popularity, but by how well they stimulate your glutes through range of motion, muscular tension, and glute activation levels.
Let’s break down the top 19 glute exercises to help you sculpt, strengthen, and lift your backside efficiently.
1. Barbell Hip Thrust
Often called the king of glute exercises, the barbell hip thrust targets the glutes more than squats. Place your upper back on a bench, feet planted, and thrust your hips toward the ceiling while keeping your spine neutral.
Why it works: Maximum glute activation at the top of the movement.
Tip: Pause at the top for 2 seconds to boost engagement.
2. Romanian Deadlift (RDL)
This hip-hinge exercise loads the glutes and hamstrings while building posterior chain strength.
Form cue: Keep a slight knee bend and drive hips back until you feel a stretch, then return.
Tip: Use dumbbells or a barbell and avoid rounding your back.
3. Bulgarian Split Squat
This single-leg powerhouse builds unilateral glute strength and corrects imbalances.
Set-up: Elevate your rear foot behind you on a bench, lunge downward, and drive through your front heel.
Why it’s great: Forces your glutes to stabilize and lift.
4. Cable Kickbacks
Cable kickbacks isolate the glutes in a standing position using constant tension.
Key point: Slight torso lean forward increases range and prevents low back compensation.
Best for: Precision glute targeting and accessory work.
5. Sumo Deadlift
Unlike traditional deadlifts, the sumo stance puts more emphasis on your glutes and inner thighs.
Stance tip: Feet wider than shoulder width, toes slightly out, and grip inside your legs.
6. Walking Lunges
Walking lunges are a dynamic way to train glutes, quads, and hamstrings all at once.
Make it harder: Hold dumbbells or wear a weighted vest.
Tip: Step long and deep to activate glutes over quads.
7. Glute Bridge
The glute bridge is a great entry-level or burnout finisher move for glute isolation.
Why it works: Bodyweight or weighted, it activates glutes directly with minimal stress on knees.
8. Step-Ups
Use a high bench or box to ensure full range motion and better glute contraction.
Form tip: Push through the heel and avoid using momentum.
Pro trick: Add a knee drive at the top for extra glute burn.
9. Banded Side Steps
Side steps using a resistance band around your thighs or ankles strengthen the glute medius, crucial for hip stability.
Keep tension: Stay low in an athletic stance while stepping side to side.
Use: Great for warmups or injury prevention.
10. Single-Leg Glute Bridge
This variation builds unilateral strength and activates deep glute fibers.
Tip: Drive your heel into the ground and don’t let your hips sag.
Challenge level: High, especially when weighted.
11. Reverse Lunges
Easier on the knees than forward lunges and more glute-focused.
Why it’s effective: Shifts weight onto the rear leg, targeting glutes more directly.
12. Kettlebell Swings
This dynamic, explosive movement targets the glutes through a powerful hip snap.
Cue: Don’t squat. Instead, hinge and drive the bell with your hips.
Bonus: Great cardio and posterior chain builder.
13. Frog Pumps
Strange name, serious burn. Lying on your back with soles together, push hips up.
Why it’s a winner: High-rep pump-style exercise that hits deep glute tissue.
14. Resistance Band Hip Thrust
Add a resistance band to your hip thrusts for more tension at peak contraction.
Best for: High reps, long time-under-tension sets.
15. Landmine Squats
These squats allow a more vertical torso, making them glute and quad friendly.
Equipment needed: Barbell anchored in a landmine attachment or corner.
Form cue: Keep chest tall and sit back through the hips.
16. Lateral Step-Ups
Step laterally onto a raised surface to hit the glute medius harder than forward step-ups.
Pro tip: Keep hips square and avoid twisting the torso.
17. Curtsy Lunge
A diagonal lunge behind your body that deeply activates your outer glutes and thighs.
Why it’s great: Works smaller stabilizers other exercises miss.
Form tip: Keep chest tall and knees aligned with toes.
18. Glute-Focused Leg Press
Adjust foot placement high and wide on the platform to emphasize glutes.
Avoid: Locking out knees to keep glutes under tension.
Control: Slow reps with a full range motion are key.
19. Donkey Kicks
A classic bodyweight or cable movement that isolates glutes with low injury risk.
Execution: Keep your core tight and squeeze at the top.
Perfect for: Burnout sets or warm-up routines.
Final Thoughts
Building glutes isn’t just about aesthetics. Strong glutes improve posture, protect your lower back, enhance athletic performance, and reduce injury risk. These 19 exercises cover everything from strength-building compounds to isolation burnouts. Whether you’re lifting heavy or using bodyweight and bands, consistency is key.
Combine 4 to 6 of these glute exercises into your weekly training plan, vary reps and intensity, and stay focused on form. Add progressive overload, eat for growth, and your results will follow.
