You’re not alone. A lot of people think squats are the only way to grow their glutes. But that’s just one piece of the puzzle. Your glutes are one of the biggest muscle groups in your body. And to really shape and strengthen them, you need a mix of exercises.
Whether your goal is a rounder butt, more power for sports, or better balance, training your glutes the right way matters. Let’s go deep into the best exercises for your glutes and how to do them properly.
Why glute training is more than just looks
Everyone talks about booty gains. But strong glutes do way more than look good in jeans. Your glutes help you walk, run, jump, lift, and stand tall. They stabilize your hips and protect your lower back.
If your glutes are weak, other muscles try to take over. That’s when problems start. Knee pain, hip tightness, even backaches can all be signs that your glutes aren’t doing their job.
So training them is not just about curves. It’s about moving better, feeling stronger, and staying pain-free.
Glute bridges: The beginner’s best friend
This one’s simple, but very effective. It teaches you how to squeeze your glutes without using your lower back.
- Lie flat on your back.
- Bend your knees and place your feet flat on the ground.
- Keep your arms at your sides.
- Tighten your core and squeeze your glutes.
- Push through your heels to lift your hips.
- Pause at the top, then lower down slowly.
Do 3 sets of 15 reps. Once it gets easy, try a single-leg bridge. Or place a weight on your hips for extra challenge.
Hip thrusts: The top move for glute growth
If you ask any trainer or athlete what hits the glutes hardest, they’ll probably say hip thrusts. It’s a powerhouse move.
- Sit on the floor with your back against a bench.
- Roll a barbell over your hips or use a weight plate.
- Bend your knees and plant your feet flat.
- Push your hips up while keeping your chin tucked.
- Squeeze your glutes hard at the top.
- Lower your hips slowly and repeat.
The key is to feel your glutes doing the work. If you feel your quads or hamstrings too much, adjust your foot placement. Your shins should be vertical at the top.
Start with 3 sets of 10 to 12 reps. Use a pad if the barbell hurts your hips.
Romanian deadlifts: The stretch and squeeze combo
This move targets your glutes and hamstrings together. It also teaches you to hinge your hips the right way.
- Stand tall with a barbell or dumbbells in your hands.
- Keep a soft bend in your knees.
- Push your hips back like you’re closing a car door.
- Keep the weights close to your legs.
- Lower until you feel a deep stretch in your hamstrings.
- Squeeze your glutes to return to standing.
Don’t round your back. Keep your chest lifted and core tight. You don’t need to touch the floor. Go only as far as you can with control.
Do 3 sets of 8 to 10 reps. Focus on form, not speed.
Step-ups: Simple but powerful
You don’t need a fancy gym to grow your glutes. A sturdy bench or box works great for this one.
- Stand in front of the box.
- Place one foot on top.
- Push through your front heel to lift yourself up.
- Keep your chest up and core tight.
- Slowly lower yourself back down.
Don’t push off the back foot. Let your lead leg do all the work. If you want more intensity, hold dumbbells at your sides.
Alternate legs or do all reps on one side first. Aim for 3 sets of 10 per leg.
Walking lunges: Glutes that move
Lunges are great. But walking lunges hit your glutes in a slightly different way. They challenge your balance and build strength with each step.
- Stand tall with dumbbells or just bodyweight.
- Step forward with one leg.
- Bend both knees until the back one nearly touches the ground.
- Push through your front heel to step forward again.
- Repeat with the other leg.
Keep your torso upright and don’t let your knees go past your toes. You can do these across a room or in place.
Do 3 sets of 20 steps (10 per leg).
Bulgarian split squats: Painful but worth it
This one’s not easy. But it’s one of the best single-leg moves for glutes.
- Stand a few feet in front of a bench.
- Rest your back foot on the bench behind you.
- Keep your front foot flat.
- Lower your body by bending your front knee.
- Stop when your thigh is parallel to the ground.
- Push through your front heel to rise back up.
Balance is tricky at first. Use a wall for support if needed. When ready, hold dumbbells to make it harder.
Do 3 sets of 8 to 10 reps per leg. You’ll feel this one the next day.
Cable kickbacks: Glute isolation with control
Sometimes you need to isolate the glutes. Cable kickbacks do just that. They focus on one cheek at a time.
- Attach an ankle strap to the cable machine.
- Face the machine and hold the frame.
- Keep your back flat and core tight.
- Kick your leg back and up with control.
- Squeeze at the top, then return slowly.
Don’t swing or use momentum. Small, controlled movements work best. Feel the glute contract every rep.
Do 3 sets of 12 to 15 reps per leg.
Clamshells: Wake up those side glutes
Your glute medius is often ignored. That’s the side of your butt. Clamshells activate it and help with hip stability.
- Lie on your side with knees bent.
- Keep your feet together.
- Open your top knee while keeping your feet in contact.
- Pause at the top, then lower slowly.
You can add a resistance band around your knees for more challenge. These are small but very effective.
Do 3 sets of 15 per side.
Frog pumps: Fast burn, big results
This one looks strange, but the burn is real.
- Lie on your back.
- Bring the soles of your feet together.
- Let your knees fall open to the sides.
- Push through your feet to lift your hips.
- Squeeze at the top, then drop down and repeat.
Do 20 to 30 reps quickly. The high reps make it burn. It’s a great finisher for your glutes.
Donkey kicks: Classic move for strong cheeks
Another old school move that still works.
- Get on all fours.
- Keep your core tight and back flat.
- Kick one leg up toward the ceiling.
- Don’t twist your hips or arch your back.
- Pause at the top, then bring it back down.
Add a mini band around your thighs to make it harder. Or hold a dumbbell behind your knee.
Do 3 sets of 15 per leg.
How to build a glute workout that actually works
You don’t need to do every move every day. But mixing compound and isolation exercises helps a lot. A good glute workout includes a hinge, a bridge, a lunge, and a burn finisher.
Here’s a simple weekly setup:
Day 1 – Strength Focus
- Hip thrusts: 4 sets of 10
- Romanian deadlifts: 4 sets of 8
- Walking lunges: 3 sets of 20 steps
- Cable kickbacks: 3 sets of 12 per leg
Day 2 – Burn & Shape
- Step-ups: 3 sets of 10 per leg
- Clamshells: 3 sets of 15 per side
- Frog pumps: 3 sets of 25
- Donkey kicks: 3 sets of 15 per leg
Always warm up your hips before starting. And stretch afterward to stay flexible.
Your glutes are powerful. But they need the right moves and effort to grow. Keep your form tight, squeeze every rep, and stay consistent. That’s how real glute gains happen.
