1. Barbell Hip Thrust
- Why: One of the best exercises for directly targeting the glutes with a full range of motion.
- Tip: Squeeze the glutes hard at the top and pause for maximum activation.
2. Bulgarian Split Squat (Glute Focus)
- Why: Works each glute individually with a deep stretch, helping to build size and strength.
- Tip: Lean slightly forward and take a longer step to emphasize the glutes more than the quads.
3. Romanian Deadlift (Glute Focus)
- Why: Targets both the glutes and hamstrings, with an emphasis on the glutes at the top of the movement.
- Tip: Push your hips back deeply and thrust them forward explosively at the top.
4. Sumo Deadlift
- Why: Great for hitting the glutes due to the wide stance and hip-dominant movement pattern.
- Tip: Keep your hips lower and push through the heels to engage the glutes more.
5. Walking Lunges (Glute Focus)
- Why: Builds glute strength and size through unilateral movement.
- Tip: Take longer strides and focus on pushing up through the heel of your front foot.
6. Cable Kickbacks
- Why: Isolates the glutes, allowing for targeted hypertrophy with continuous tension.
- Tip: Use slow, controlled reps and focus on squeezing the glutes at the top of the movement.
7. Step-Ups (With Weights)
- Why: Great for unilateral glute activation while also working on balance.
- Tip: Step onto a high surface and drive through your heel for maximum glute engagement.
8. Kettlebell Swings
- Why: Builds explosive power in the glutes with dynamic hip thrusts.
- Tip: Use your hips to drive the kettlebell up, rather than relying on your arms or back.
9. Reverse Hyperextension
- Why: Targets the glutes in a different way, focusing on the contraction at the top of the movement.
- Tip: Control the lowering phase to maximize tension on the glutes.
10. Glute Bridge
- Why: A great bodyweight alternative to hip thrusts, providing isolation for the glutes.
- Tip: Add weight for progression and ensure you fully extend your hips at the top.
These exercises cover a mix of compound and isolation movements, ensuring comprehensive glute development when used in a balanced routine.