Want stronger, rounder, and more powerful glutes? These expert-approved movements will activate, isolate, and grow your glutes—whether you're a beginner or an advanced lifter. Here's your ultimate guide:
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.
Sumo Deadlift
Why: Excellent for glute engagement thanks to the wide stance and hip-dominant movement.
Tip: Keep your hips low and push through the heels for better glute activation.
Romanian Deadlift (Glute Focus)
Why: Hits both the hamstrings and glutes, especially at the top of the movement.
Tip: Drive your hips forward with control and maintain a slight bend in the knees.
Bulgarian Split Squat
Why: Builds strength and symmetry by isolating each glute independently.
Tip: Take a long step forward and lean slightly into the movement for max glute bias.
Walking Lunges (Glute Focus)
Why: Great for building muscle and endurance with a full stretch of the glutes.
Tip: Step long and push through your front heel to feel the burn.
Step-Ups (With Weights)
Why: Challenges your glutes while improving balance and coordination.
Tip: Use a high step and focus on driving through your heel—not your toes.
Cable Kickbacks
Why: Perfect for isolating the glute muscles and maintaining constant tension.
Tip: Use light weight, slow reps, and squeeze hard at the top.
Reverse Hyperextensions
Why: A great way to train the glutes differently, especially for finishing off a workout.
Tip: Control the downward phase to increase glute tension and avoid momentum.
Kettlebell Swings
Why: Develops explosive hip power and targets the posterior chain effectively.
Tip: Snap your hips—not your arms—when swinging the bell upward.
Glute Bridge
Why: A simple yet powerful bodyweight movement for glute isolation.
Tip: Add a plate or resistance band for progression and push your hips up hard.
Combine these exercises in a balanced routine, and you'll be on your way to strong, sculpted glutes that not only look great but power your entire lower body performance!