The Best Exercises for Glute Growth: Boost Your Gluteal Muscles with the Best Workouts

The human glutes are the biggest and most powerful muscles in the body. They put in a lot of effort every day to enable you to move heavy objects and sit, stand, and climb stairs. Not only can you increase your speed and explosiveness by strengthening your glute muscles (yes, there are many of them), but you can also prevent injuries to your lower back and knees. Additionally, to optimize your advantages during and after your workout, any effective glute workout, whether done at home or in the gym, targets the gluteus maximus, or glute max.

What Are Your Glute Muscles

Therefore, how can you train your butt efficiently without squandering your time on the countless backwards-focused exercises that are shared on social media? One method to address that question is to learn more about the greatest muscle group in your body. Think of your glutes as the anchors of your body. Your rear is mostly composed of these large, strong muscles that are useful for almost all daily activities.

Most weightlifters only think of the gluteus maximus, the bigger glute muscle that is essential for hip extension, when they talk about the glutes. Unquestionably, the glute max is one of the most crucial muscles to consider and exercise, but the gluteus medius and minimus are also essential muscles that should receive our attention.

These easy, best exercises for glutes help you achieve your goals of strengthening your muscles and toning your glutes.

To improve both inside and outside of the gym, you need to execute the proper glute workouts. But how can one determine the optimum glute exercises? You read this list and followed the instructions.

Here are the best exercises for glute that can help you gain strength and muscles for your next day.

How to Carry It Out

• Assume a hip-width stance, hinge at the hips, thrust your butt back, and reach down to the barbell to prepare for the deadlift.
• Grasp the bar tightly, just beyond your shins.
• Breathe in, flatten your back, and raise your chest.
• To break the bar off the ground, press your legs into the floor.
• To stand up, push your hips forward and contract your glutes as soon as the bar crosses your knees.

Coach’s Tip: Try a few different starting positions until you discover one that truly works your glutes.

Sets and Reps: Try performing 3–4 sets of 5-8 reps to target glute growth, especially.

2. Back Squat

Why Take It Up: A complex exercise that works every muscle in the legs, particularly the glutes, is the back squat. Its main purpose in the gym is to test hip extension by pulling the lower body up from the bottom and putting a lot of strain on the glutes. Strength and muscular gain are achieved with the back squat, which also supports the deadlift, split squat, and lunge exercises. Additionally, it strengthens your posture and engages your core.

How to Carry It Out

• Take one or two steps back and place the bar on your upper back with a close grip to unrack it from a squat rack.
• Assume a comfortable posture, spread your feet shoulder-width apart or more, and turn them outward at whatever angle feels right.
• From here, take a deep breath into your abdomen and feel your weight fall equally on both feet.
• Sit as low as you can after doing a simultaneous break at the hips and knees to form a squat.
• When you get to the bottom, turn around and use your quadriceps to push yourself back up.

Coach Tip: The most crucial element in using your glutes is the depth of your squats. Squat as deeply as you can while keeping your form correct.

Sets & repetitions: Use a challenging weight and aim for 3–4 sets of 6–8 repetitions.

3. Thigh (Hip) Thrust

Why Take It Up: With the glutes shortened, this exercise engages the muscles efficiently without straining the spine. The range of motion is what distinguishes the hip thrust from the glute bridge. Glute bridges are usually performed on the floor, which restricts your hip flexion range and makes lifting large weights uncomfortable. Hip thrusts provide you with additional range of motion to work your glutes while requiring you to sit up against a bench. Furthermore, thrusts allow you to completely ignore your lower back while exerting a lot of intense force on your glutes.

How to Carry It Out

• With a heavy barbell in front of you and your upper back resting on a weight bench, take a seat. Reposition the bar so that it touches your hips.
• To lock the bar into your hip crease, bend your knees and place your feet firmly on the ground. With a broad grip, seize the bar.
• Pushing your hips upward to create a straight line from your kneecaps to your shoulders is how you start the thrust.

Coach’s Advice: To prevent straining your hips and groin, place a protective pad on the barbell.

Sets and Reps: To build your glutes, perform 4-5 sets of 8–12 repetitions.

4. Belt Squat

Why Take It Up: Because the weight is dragging your hips down rather than pressing on your torso, the placement of the load in the belt squat allows for a more vertical spine, relieving some of the strain on the low back, and higher training volume without increasing wear and tear.

How to Carry It Out

• Put on the belt around your hips while standing on the platform.
• Put your hands on the grips in front of you and position your feet to the left and right of the pulley on the platform.
• Turn on the pulley system and regain your equilibrium. Breathe deeply into your stomach.
• Allowing the pulley to direct your movements, sit upright.
• Once you’ve gotten as low as you can safely go, push yourself back up to a standing posture.

 

Coach’s Advice: Consider letting your hips drop straight down into the bottom of the squat using the pulley system.

Sets & repetitions: Use a light weight for 2-3 sets of 8–12 repetitions.

5. Banded Barbell Romanian  Deadlift

Why Take It Up: The standing posture provides less resistance; therefore, this variant helps contract the glutes. Leaning forward into the exercise is made possible by the resistance band’s assistance with torso counterbalancing. Also, it enhances your hip-hinging skills by providing you with an outside indication to bend your hips instead of rounding at the low back.

How to Carry It Out

• Attach a resistance band behind you to a structure at waist height, encircle the band around your hips, and advance until the band is moderately taut.
• Take up a barbell that is slightly weighted by bending over, and take a close hip-width stance.
• Hold onto your hips and allow the band to draw your pelvis back until your posterior chain is strongly stretched. Allow the weight to slide down your thighs.
• To get back to standing, push your hips forward and fight the band.

Coach’s Advice: The band shouldn’t be so tight that it causes you to stumble. Use it as a cue for strong hip flexion.

Sets & repetitions: Use a modest weight for two sets of 12–15 repetitions.

6. Elevated Rear-Foot Split Squat

Why Take It Up: This variation, which is similar to the Bulgarian split squat, isolates one leg at a time, enabling the weaker leg to catch up in terms of size and strength. You may sink deeper into hip flexion thanks to the rear foot elevation, which increases the amount of strain in your front leg’s glute. Along with building muscle in your back, this exercise is fantastic for detecting and correcting any side-to-side imbalances in strength or motor function.

How to Carry It Out

• Approximately two feet behind you, place your non-working leg on a knee-height bench or box.
• Use your working leg as your center of gravity, and hold a weight in each hand.
• From this position, let your working leg knee bend and go forward as necessary by sinking your hips back and down.
• Push against the floor to straighten your leg to reverse the action.

Coach’s Tip: Keep your knees from going over your toes too far forward to draw attention to your glutes even more.

Sets & repetitions: Use as much weight as you can to keep proper form for two or three sets of eight to twelve repetitions.

7. Sumo Deadlift

Why Take It Up: A popular exercise that has several advantages, particularly for building strength and size in the lower body, is the sumo deadlift. The extremely wide stance strains the adductor and glute muscles, especially the smaller glute medius and minimus, by forcing the hips into external rotation. The sumo deadlift also helps most individuals keep a more upright torso, which is advantageous if you want to reduce the amount of strain on your lumbar spine.

How to Carry It Out

• A heavy barbell should be approached with the toes turned out and very wide. Open your hips and point your feet in the direction of the weight plates.
• From this position, bend at the hips and squat until both hands are able to grasp the bar.
• Pull your chest up, stretch your legs out to the sides, and take a deep breath into your stomach to prepare for the pull.
• Start the exercise by pressing your legs into the floor and raising yourself until your hips are locked out.

Coach’s Tips: There is no eccentric phase in the sumo deadlift. Between reps, keep your hands on the bar but let it drop freely to the floor.

Sets & repetitions: Use a heavy weight for 3–4 sets of 3–6 repetitions.

8. Walking Lunge

Why Take It Up: Walking lunges are a favorite glute builder because they work the glutes across a wide range of motion and offer several advantages for balance and coordination. In addition, the walking lunge is a beginner-friendly exercise that works well with just body weight. Expert lifters can use dumbbells, kettlebells, barbells, sandbags, or a safety squat bar to load up this lunge variant.

How to Carry It Out

• Step forward, about 18 to 24 inches, and plant your foot firmly on the ground while keeping your feet together.
• From there, your rear knee will descend directly to the ground, while your front knee will continue to track forward, aiming between the first and second toes.
• As you propel your front foot through the floor, extend your torso forward to stand, bringing your rear foot into alignment with your front foot’s position.

Coach’s Tip: Walking lunges test your cardio more than anything else, so do it slowly and don’t hurry your feet.

Sets and Reps: Aim for two or three sets of lunges, with each leg taking around ten steps.

9. Kickback of Cable Glute

Why Take It Up: Because they isolate the muscle, which is something you can’t usually get without using machines or cables, glute kickbacks are really effective at building your glutes. Your technique and setup in this variant are essential to the exercise’s effectiveness and to achieving the necessary level of tension. Through its whole contractile range of motion, the glute kickback provides your backside with unmatched isolation if you can get the angle just right. At the conclusion of a workout, kickbacks are an excellent way to wrap up.

How to Carry It Out

• Encircle the ankle with a strap that is connected to the cable. Maintain a neutral posture for your back while contracting your abs.
• Lean forward, keeping your knee slightly bent, and kick your leg behind you.
• Relax your non-working leg and raise your leg till your working glute is fully contracted.

Coach’s Tip: Throughout your set, maintain a straight knee that isn’t locked out.

Sets and Reps: To target your glutes, attempt two or three sets of up to 15 repetitions.

 

10. Smith Machine Backward Lean

Why Take It Up: This reverse lunge variant is a wonderful option for both novice and experienced trainers who wish to add weight to the action because of its stability; loading the movement will be simpler. As a result, you may safely and successfully engage in a wide range of gluteal exercises.

How to Carry It Out

• Place your body beneath the bar of the Smith machine while standing with your feet together on an elevated platform.
• When the weight is behind you and your knee is about an inch over the floor, unrack the weight and take a step back with one leg.
• Additionally, your front leg should bend at a ninety-degree angle. Push through your front foot and regain your balance.

Coach’s Tip: Since your non-working leg isn’t under any stress during a rep, there’s no need to elevate it at the top.

Sets & Reps: Use a weight that is somewhat difficult for two to four sets of eight to twelve reps.

11. Lateral Lunge

Why Take It Up: Stepping straight out to the side and then back up to the starting position is how the lateral lunge is executed. Strength athletes who frequently work in only one plane of motion—the sagittal plane—will find this exercise very beneficial. By adding variety to your lower-body stimulation, the lateral lunge can help you become a more resilient athlete. Additionally, you’ll exercise your body one side at a time, giving your lagging muscles time to catch up.

How to Carry It Out

• Step out to the side by about 18 to 24 inches, making sure your foot is firmly planted on the ground.
• From there, track your body outward to one side, allowing your front knee to track forward.
• After that, return your body to the beginning position by slamming your lead foot into the floor.

Coach’s Tip: For stability, it’s preferable to start with a set of dumbbells.

Sets and repetitions: Aim for two to three sets of six to ten repetitions.

12. Goblet Squat

Why Take It Up: This front-loaded squat variation is more manageable and suitable for beginners since it uses kettlebells or dumbbells to keep the lifter upright. For more experienced athletes, goblet squats can be incorporated into a broader range of workouts to increase leg strength and endurance. However, there are countless advantages for novices as well; it’s simple to execute, promotes proper posture, and works well as a prelude to squatting in general.

How to Carry It Out

• Hold a dumbbell or kettlebell behind your chin with your elbows tucked in, and stand with your feet about shoulder-width apart.
• Make sure you feel secure, brace your core, and stiffen your back.
• As you squat down, keep your chest up and bend both of your knees to about a 90-degree angle. Make sure you drive through the floor to get back up.

 

The coach’s tip is to avoid placing the weight on your chest. Raise it up with your arms and upper back in an active manner.

Sets & repetitions: Here, aim for two to four sets of eight to twelve repetitions.

13. Lone-Leg Glute Arch

Why Take It Up: Unilateral, or single-leg, training is extremely challenging. When weight is added, things may turn hairy very quickly. However, the advantages of unilateral exercise are indisputable, especially when it comes to the glutes. If you find that split squats and curtsy lunges are too complicated, consider going back to the fundamentals and attempting the single-leg bridge. This exercise is designed to teach you how to engage one glute at a time and is equal parts a technical drill and a glute builder.

How to Carry It Out

• With one leg bent and one straight, lie flat on your back on the floor.
• To lift your hips into the air, firmly plant your bent-leg foot in the ground.
• At the peak, pause and make sure your kneecap and shoulders are in a straight line.

Coach’s Tip: To make this leg workout a little simpler, you can bend your non-working knee while it is in the air.

Sets and Reps: Aim for one or two slow-tempo sets of five to ten repetitions.

 

14. Kettlebell Swing

Why Take It Up: Kettlebell swings force you into a hunched position, and in order to complete the exercise, you must produce a ton of explosive hip power. This will educate you to quickly flex your glutes, which will force blood into the muscle and put a great deal of metabolic stress on it. The kettlebell swing is an effective tool for active rehabilitation or as a conditioning exercise.

How to Carry It Out

• Place a kettlebell between your feet in a posture that is shoulder-width apart or slightly broader.
• Grab the kettlebell with your hands, sweep it back between your legs, and quickly drive your hips forward.
• The kettlebell should rise to around belly button height naturally due to the motion. To transition into the following repeat, thrust your hips backward and let the bell fall freely.
• Once you can seamlessly connect your repetitions, you’ll be ready to compete.

 

Coach’s Advice: Keep your arms at your sides, relaxed. When it comes to strengthening your glutes, the kettlebell’s height is unimportant.

Sets & Reps: Perform four sets of 15–20 reps to warm up your glutes.