The Best Glute Workouts for a Stronger, Rounder Butt

The glute muscles are needed for various actions and activities, ranging from simple walking to difficult sports.

Strong glutes improve posture, increase sports performance, and reduce your risk of injury.

Even though these muscles are crucial, many people have trouble exercising them correctly.

Here is a guide to what Glute muscles are and the best glute workouts for your lower back.

9 Overall Best Glute Workouts

1. Barbell Hip Thrust

Type: Compound exercise
Equipment Needed: Barbell, bench
Target Muscle: Gluteus maximus
How to Perform:
- Sit on the ground with your upper back against a bench and a barbell over your hips.
- Roll the bar so it’s directly above your hips.
- Drive through your heels to lift your hips toward the ceiling, squeezing your glutes at the top.
- Lower the bar back to the starting position.
Benefits:
- Strengthens glutes and hamstrings
- Improves hip extension
- Enhances athletic performance

2. Bulgarian Split Squat

Type: Compound exercise
Equipment Needed: Dumbbells (optional), bench
Target Muscle: Gluteus maximus
How to Perform:
- Stand a few feet in front of a bench, holding dumbbells if desired.
- Place one foot behind you on the bench.
- Lower your body until your front thigh is parallel to the ground.
- Push through your front heel to return to the starting position.
Benefits:
- Targets glutes and quads
- Improves balance and stability
- Enhances unilateral strength

3. Deadlift

Type: Compound exercise
Equipment Needed: Barbell
Target Muscle: Gluteus maximus
How to Perform:
- Stand with your feet hip-width apart, barbell over mid-foot.
- Hinge at the hips, grip the barbell.
- Lift the bar by extending your hips and knees.
- Lower the bar back to the ground with control.
Benefits:
- Builds overall strength
- Targets glutes, hamstrings, and lower back
- Enhances posture and stability

4. Glute Bridge

Type: Isolation exercise
Equipment Needed: Bodyweight (optional: resistance band, barbell)
Target Muscle: Gluteus maximus
How to Perform:
- Lie on your back, knees bent, feet flat on the ground.
- Lift your hips toward the ceiling, squeezing your glutes.
- Lower your hips back to the starting position.
Benefits:
- Activates and strengthens glutes
- Improves core stability
- Can be modified for various fitness levels

5. Sumo Squat

Type: Compound exercise
Equipment Needed: Dumbbell or kettlebell (optional)
Target Muscle: Gluteus maximus
How to Perform:
- Stand with feet wider than shoulder-width apart, toes pointed out.
- Hold a weight in front of you if desired.
- Lower your body by bending your knees and pushing your hips back.
- Return to the starting position by pushing through your heels.
Benefits:
- Targets glutes and inner thighs
- Improves hip flexibility
- Enhances lower body strength

6. Kettlebell Swing

Type: Compound exercise
Equipment Needed: Kettlebell
Target Muscle: Gluteus maximus
How to Perform:
- Stand with feet shoulder-width apart, holding the kettlebell with both hands.
- Hinge at the hips, swinging the kettlebell between your legs.
- Thrust your hips forward to swing the kettlebell up to chest level.
- Let the kettlebell swing back down and repeat.
Benefits:
- Builds explosive hip power
- Targets glutes and hamstrings
- Enhances cardiovascular fitness

7. Lateral Band Walk

Type: Isolation exercise
Equipment Needed: Resistance band
Target Muscle: Gluteus medius
How to Perform:
- Place a resistance band around your legs just above your knees.
- Stand with feet hip-width apart, knees slightly bent.
- Step sideways, maintaining tension in the band.
- Continue stepping to the side for the desired number of repetitions.
Benefits:
- Activates and strengthens gluteus medius
- Improves hip stability
- Reduces risk of injury

8. Step-Up

Type: Compound exercise
Equipment Needed: Bench or step
Target Muscle: Gluteus maximus
How to Perform:
- Stand in front of a bench or step.
- Place one foot on the bench and push through your heel to lift your body up.
- Step down with control and repeat on the other leg.
Benefits:
- Strengthens glutes, quads, and hamstrings
- Improves balance and coordination
- Enhances functional lower body strength

9. Clamshell

Type: Isolation exercise
Equipment Needed: Resistance band (optional)
Target Muscle: Gluteus medius
How to Perform:
- Lie on your side with your legs bent at a 90-degree angle.
- Keep your feet together and lift your top knee as high as you can without rotating your hips.
- Lower your knee back to the starting position.
Benefits:
- Strengthens gluteus medius
- Improves hip stability
- Helps correct muscle imbalances

Exercise	Type	Equipment Needed	Primary Target	How to Perform	Benefits
Barbell Hip Thrust	Strength	Barbell, bench	Gluteus Maximus	Sit on the ground with your upper back against a bench, roll a barbell over your hips, and thrust upwards.	Builds glute strength and mass
Glute Bridge	Bodyweight	None	Gluteus Maximus	Lie on your back with your knees bent and feet flat on the floor, and lift your hips towards the ceiling.	Engages glutes, which can be done anywhere
Bulgarian Split Squat	Strength	Dumbbells (optional), bench	Gluteus Maximus, Quadriceps	Stand lunge-style with one foot on a bench behind you, lower into a squat.	Improves balance, unilateral strength
Deadlift	Strength	Barbell or dumbbells	Gluteus Maximus, Hamstrings	Stand with feet hip-width apart, and lift a barbell from the ground while keeping your back straight.	Full posterior chain engagement
Lateral Band Walks	Resistance Band	Resistance band	Gluteus Medius	Place the band around the legs, step side to side keeping tension in the band.	Targets gluteus medius for hip stability
Single-Leg Glute Bridge	Bodyweight	None	Gluteus Maximus	Perform a glute bridge with one leg extended straight.	Enhances unilateral glute strength
Squats	Strength	Barbell or dumbbells (optional)	Gluteus Maximus, Quadriceps	Stand with feet shoulder-width apart, lower into a squat, and rise.	Fundamental lower body strength exercise
Cable Kickbacks	Strength	Cable machine	Gluteus Maximus	Attach ankle strap to cable, kick leg back while keeping back straight.	Isolates and strengthens glutes
Step-Ups	Strength	Bench or step, dumbbells (optional)	Gluteus Maximus, Quadriceps	Step onto the bench with one foot, and drive through the heel to lift the body.	Enhances functional leg strength and balance

Anatomy of the Glutes Muscle

The glutes muscle, often known as the buttocks, is a collection of muscles that play an important role in the mobility and stability of the hip joint.

These muscles are needed for tasks like walking, running, and maintaining balance. The gluteal region’s basic muscles are gluteus maximus, gluteus medius, and gluteus minimus.

1. Gluteus Maximus

The gluteus maximus is the largest muscle in the glute. Located just beneath the skin, the muscle helps in extending and the outward rotation of your leg. It helps in daily tasks like running, climbing, and standing from a seated position

2. Gluteus Medius

The gluteus medius is a fan-shaped muscle that is below the gluteus maximus. It helps in the movement taking the leg away from you and rotation of the hip. The muscle plays a vital role in stabilizing the pelvis while walking and running, preventing the other side from injuries.

3. Gluteus Minimus

The gluteus minimus is the smallest and deepest among the glute muscles. Just like the gluteus medius, this muscle helps in the leg extending movement and rotation of the hip. It also helps to stabilize the pelvis during movement.

Summary Table

Muscle	Origin	Insertion	Primary Movements	Functions
Gluteus Maximus	Ilium, sacrum, coccyx	Iliotibial tract, gluteal tuberosity	Hip extension, external rotation	Powerful movements like climbing, running, standing up
Gluteus Medius	The outer surface of ilium	The lateral surface of the greater trochanter	Hip abduction, medial rotation	Pelvic stabilization during walking and running
Gluteus Minimus	The outer surface of ilium	The anterior surface of the greater trochanter	Hip abduction, medial rotation	Pelvic stabilization during locomotion

Benefits of Glute Exercises

“Strong glutes are the foundation of a strong body.” – Bret Contreras, PhD, CSCS

1. Better sports performance: Strong glutes improve performance in many sports or any other daily activities. They give the power and stability you need for running, jumping, and lifting.

2. Reduce the risk of injury: Strengthening your glutes stabilizes your hips and lower back, reducing the risk of injury. They also provide support during movements and prevent strain on muscles and joints.

3. Better posture: A strong glute helps you gain better posture by supporting your spine and pelvis. This helps reduce lower back pain and improve your body alignment.

4. Improved aesthetics: Well-defined glutes contribute to your overall appearance, giving a more toned and sculpted look.

Best Glute Workouts at Home

Bodyweight Exercises

1. Squats

Squats are an excellent exercise for a well-rounded lower body as they affect a variety of muscles. The primary muscles used during a squat are your quadriceps, glutes (mostly gluteus maximus), hamstrings, and calves.

To perform this exercise, stand shoulder-width apart with your toes pointing slightly outward.

Next, bend your knees and hips to lower your body while maintaining a straight back and an erect chest.

Lower until your thighs are parallel to the ground or as far as comfortable, then push your heels to return to the starting position. Repeat for the necessary number of times.

2. Lunges

Lunges are excellent exercises for unilateral strength as they also challenge your hip and core stability. This exercise works the gluteus maximus primarily, with secondary engagement of the gluteus medius and minimus.

To begin your exercise, stand with your feet hip-width apart. Step forward with one foot and lower your body until both knees are bent at a 90-degree angle.

Maintain your front knee aligned with your ankle and your back knee just above the ground.

Push through your front heel to return to the starting position. Repeat with the other leg.

3. Glute Bridges

Glute bridge exercises are performed to form your glutes and increase your core stability. These exercises target all the primary glute muscles – gluteus maximus, medius, and minimus.

To do this exercise, lie on your back with your knees bent. Keep feet flat on the ground at hip-width apart. Place your arms by your sides.

Lift your hips towards the ceiling until your body forms a straight line from your shoulders to your knees.

Squeeze your glutes at the top, then lower your hips back down to the starting position. Repeat the exercise for the necessary times.

4. Donkey Kicks

A donkey kick is one of the simplest among the bodyweight exercises. But as simple as it is, the exercise is excellent for practicing the largest glute muscle, the gluteus maximus.

To perform this exercise, start on all fours with your hands directly under your shoulders and knees under your hips.

Keeping your knee bent at a 90-degree angle, lift one leg and push your heel toward the ceiling until your thigh is parallel to the ground.

Lower your leg back down without touching the ground and repeat. Repeat this exercise with your other leg.

Resistance Band Exercises

1. Banded Squats

Banded squats or squats with resistance bands are an affordable and convenient exercise to build muscle and strength. This exercise targets the glutes, quadriceps, and hip muscles.

To perform this exercise, place a resistance band just above your knees and stand with your feet shoulder-width apart with your toes slightly pointed outward.

Now you lower your body by bending your knees and hips, keeping your chest up and knees pushing outward against the band.

Lower until your thighs are parallel to the ground, then push through your heels to return to the starting position. Repeat for the necessary number of reps.

2. Clamshells

Clamshells are an excellent exercise for working the smaller glute muscles, which are necessary for hip stability and balanced lower body strength. This exercise focuses mostly on the gluteus medius and gluteus minimus.

For this exercise, lie on your side, legs stacked, knees bent at a 90-degree angle.

Rest your head on your lower arm and your upper hand on your hip. Keeping your feet together, raise your top knee as high as possible without shifting your pelvis.

Lower your knee down with control and repeat. Once you’ve completed the specified amount of reps, switch sides.

3. Banded Glute Bridge

Banded glute bridge exercise uses a hip resistance band to give more resistance and strain to the movements, resulting in an effective booty workout.

To perform this exercise, lie on your back, knees bent, and feet flat on the ground, hip-width apart. Place a resistance band directly above the knees.

Next, keep your arms at your sides, palms facing downward. Push through your heels and raise your hips to the ceiling until your body is in a straight line from shoulders to knees.

Squeeze your glutes at the top, then gradually drop your hips back to their starting position. Repeat until you reach the final number of reps.

4. Fire Hydrants

Fire Hydrants increase hip mobility and stability while strengthening the muscles that support proper hip and knee alignment. This workout focuses on the glutes, that is the gluteus medius and minimus.

For this exercise, begin on all fours, placing your hands directly under your shoulders and your knees beneath your hips.

Lift one leg to the side while keeping your knee bent at 90 degrees. Your thigh should be parallel to the ground. Lower your leg back to its starting position.

Repeat until you reach the target number of reps, then switch legs.

Best Glute Workouts No Equipment

1. Jump Squats

Jump squats improve cardiovascular fitness and strengthen the glutes, particularly the gluteus maximus, quadriceps, hamstrings, and calves.

To perform this exercise, stand with your feet shoulder-width apart. Bend your knees and hips to lower into a squat position.

Remember to maintain a straight back and an upright chest. Jump high with the aim for the ceiling. Land carefully, then quickly drop into the next squat.

Repeat for the needed amount of repetitions.

2. Box Jumps

Box jumps are good for building lower-body strength and power, improving athletic performance, and increasing general agility and coordination.

This exercise usually involves the gluteus maximus, quadriceps, hamstrings, and calves.

For this exercise, stand in front of a solid box or platform. Begin in a quarter squat and then hop onto the box with both feet.

Land softly, knees bent, to absorb the shock. Step down cautiously or jump back down, and repeat till you reach the necessary number of reps.

3. Single-Leg Deadlifts

Single-leg deadlifts strengthen the posterior chain while increasing balance and stability, making them an excellent supplement to any exercise plan.

This exercise focuses on the gluteus maximus.

For this exercise, stand on one leg with a small bend in your knee.

You should hinge at the hips to lower your body and raise your non-weight-bearing leg behind you to maintain balance.

Maintain a straight back and extend your free hand to the ground for balance. Return to the beginning position by tightening your glutes and activating your core.

Repeat with the other leg.

4. Wall Sits

Wall sits are an efficient isometric exercise that strengthens your lower body muscles, particularly the glutes, without the use of any equipment. The exercise focuses on the gluteus maximus, quadriceps, and calves.

To perform this exercise, stand with your back to a wall and your feet shoulder-width apart.

Slide down until your knees are bent at a 90-degree angle with your thighs parallel to the ground.

Hold this position for a set period of time, with your back against the wall and your knees just above your ankles.

Best Glutes Workout Gym

Machine Exercises

1. Leg Press

The leg press is a flexible machine exercise that improves strength and bulk in the lower body, specifically targeting the glutes, notably the gluteus maximus, and quadriceps.

For this exercise, sit on the leg press machine, back and head resting against the padded support. Place your feet shoulder-width apart on the footplate, with the toes slightly pointing out.

Now you have to push the footplate away by extending your knees and hips while maintaining your feet flat on the plate.

Lower the footplate back slowly, bending your knees to a 90-degree angle to keep your lower back in touch with the seat pad.

2. Smith Machine Squats

Smith Machine Squats provide a secure and regulated approach to doing squats, making them appropriate for both beginners and experienced lifters.

This workout focuses mostly on the gluteus maximus.

To do this exercise, stand within the Smith Machine, with the barbell over your upper back. Position your feet shoulder-width apart and slightly forward.

To perform this exercise, unrack the bar and lower yourself by bending your knees and hips while keeping your chest erect.

Descend until your thighs are parallel to the ground, then press through your heels to return to the starting position. Repeat as many times as you want.

3. Cable Kickbacks

Cable kickbacks are a great exercise for isolating and strengthening the glutes, making them an excellent supplement to any lower-body workout.

Cable kickbacks focus mostly on the gluteus maximus.

For this workout, connect an ankle strap to a low cable pulley. Secure the strap around your ankle and stand facing the machine, holding it for support.

Keep your leg straight and extend it backward in a controlled motion, tightening your glutes at the top.

Return slowly to the starting position and repeat for the wanted number of reps before switching legs.

Free Weight Exercises

1. Barbell Hip Thrusts

Barbell hip thrusts are an effective exercise for developing strong, well-defined glutes, making them a staple of many lower-body workout routines.

This workout focuses mostly on the gluteus maximus.

For this exercise, sit on the ground, with a bench behind you and a barbell over your legs. Roll the barbell over your hips and lie back on the bench, ensuring that your shoulder blades rest on the edge.

Remember to keep your feet flat on the ground, hip-width apart. Drive through your heels and elevate your hips to the ceiling, clenching your glutes at the peak.

Lower your hips back down and repeat.

2. Dumbbell Deadlifts

Dumbbell deadlifts are a versatile exercise that works the glutes and other lower-body muscles, increasing strength and functional fitness. This dumbbell exercise focuses mostly on the gluteus maximus.

To begin this exercise, stand with your feet hip-width apart and a dumbbell in each hand, palms facing your body. Hinge at the hips and slightly bend your knees while keeping your back flat.

Next, you lower the dumbbells along the front of your legs until your hamstrings feel stretched. Push through your heels to return to the beginning position while maintaining the dumbbells close to your body.

3. Kettlebell Swings

Kettlebell swings are a great full-body exercise that targets the glutes and increases cardiovascular endurance. Kettlebell swings target the gluteus maximus, the gluteus medius, and the minimus.

To start this exercise, stand with your feet shoulder-width apart and grasp a kettlebell in both hands, arms hanging straight down. Swing the kettlebell between your legs, bend your knees slightly, and hinge at the hips.

Next, swing the kettlebell up to shoulder height, and thrust your hips forward while keeping your arms straight.

Allow the kettlebell to swing back down between your legs, then repeat the exercise in a continuous, flowing manner.

Tips for an effective At Home Glute Workouts

Begin with a basic workout and progressively increase the intensity. You can work out your glutes 2-3 times each week.
Track your progress in a notebook and take photos, and evaluate yourself every 4-6 weeks.
Use dumbbells, resistance bands, or weights to make your muscles work harder. Remember to add resistance gradually for muscular and strength improvements.
Gradually increase the number of reps and sets you do for each exercise to develop your endurance and muscles.
Introduce new exercises to avoid plateaus and keep workouts exciting. Combining diverse activities improves muscle endurance and cardiovascular health.
Avoid overtraining and change routines based on your needs. To improve flexibility and prevent muscular pain, always warm up first, then cool down and stretch.

Sample Glute Workout Plans

Beginner Glute Workout Plan

Phase	Exercise	Sets	Reps	Rest
Warm-Up	Leg Swings	1	10 each	0 sec
	Bodyweight Squats	1	15	0 sec
Main Exercises	Glute Bridges	3	12	60 sec
	Bodyweight Lunges	3	10 each	60 sec
	Donkey Kicks	3	15 each	60 sec
Cool Down	Seated Hamstring Stretch	1	30 sec	0 sec
	Quadriceps Stretch	1	30 sec	0 sec

Intermediate Glute Workout Plan

Phase	Exercise	Sets	Reps	Rest
Warm-Up	Hip Circles	1	10 each	0 sec
	Glute Activation Squats	1	12	0 sec
Main Exercises	Barbell Hip Thrusts	4	10	90 sec
	Bulgarian Split Squats	3	12 each	60 sec
	Cable Kickbacks	3	15 each	60 sec
	Lateral Band Walks	3	20 steps	45 sec
Cool Down	Figure-Four Stretch	1	30 sec	0 sec
	Butterfly Stretch	1	30 sec	0 sec

Advanced Glute Workout Plan

Phase	Exercise	Sets	Reps	Rest
Warm-Up	Dynamic Lunges	1	10 each	0 sec
	Leg Swings	1	15 each	0 sec
Main Exercises	Deadlifts	4	8	120 sec
	Smith Machine Squats	3	10	90 sec
	Kettlebell Swings	3	15	60 sec
	Standing Hip Abductions	3	15 each	60 sec
Cool Down	Seated Glute Stretch	1	30 sec	0 sec
	Pigeon Pose Stretch	1	30 sec	0 sec

Best Glute Workouts Summary

Focusing on your glutes improves not just your physical appearance, but also your overall strength and functionality. We’ve covered a lot in this post, from the importance of glute training to useful exercises.

By including these suggestions in your exercise routine, you will develop strong and shapely glutes.

Remember to listen to your body, maintain proper technique, and progress cautiously to avoid injury and achieve long-term success in your fitness goals.

Resources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7039033

https://pubmed.ncbi.nlm.nih.gov/19574661

https://pubmed.ncbi.nlm.nih.gov/23921445

40 Exercises for a Better Butt: The Ultimate Workout Book for Great Glutes and a Perfect Posterior by Mr Jason Curtis (Author), Mr Tim Pettingale (Editor)

HOW TO GROW BIGGER & STRONGER GLUTES: GLUTE ACTIVATION (Rich Fitness Book1) by Shelby Richardson Trainer (Author)