Exercises to build stronger, rounder and more powerful glutes
Glute exercises
The glutes are the largest and most powerful muscle group in the body: responsible for hip movement, posture, and lower-body strength. Whether your goal is athletic power, improved posture, or aesthetic shape, glute training plays a central role. This overview highlights the most effective glute exercises for gym or home workouts, and how they fit into your full-body training plan.
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90/90 Stretch
The 90/90 Stretch improves hip mobility and control by guiding your hips through a stable, seated rotation position.
Banded Hip Thrusts
Banded Hip Thrusts are a lower-body strength exercise that builds glute power and tension through band resistance.
Barbell Clean And Jerk
The Barbell Clean and Jerk is an explosive full-body lift that builds power, coordination and total-body strength in one fluid movement.
Barbell Deadlift
The Barbell Deadlift is a foundational strength exercise that builds full-body power and proper lifting mechanics and improves control.
Barbell Front Squat
The Barbell Front Squat is a lower-body strength exercise that builds quad strength while reinforcing an upright, stable squat position.
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Barbell Good Morning
The Barbell Good Morning is a hinge-based exercise that strengthens the hamstrings, glutes and lower back while reinforcing proper hip mechanics.
Barbell Hip Thrust
The Barbell Hip Thrust is a compound lower-body strength exercise that builds glute power through loaded hip extension.
Barbell Lunge
The Barbell Lunge is a compound lower-body exercise that builds leg strength, balance and control through unilateral loading.
Barbell Romanian Deadlift
The Barbell Romanian Deadlift is a compound strength exercise that builds hamstring and glute strength while improving hip control.
Barbell Squat
The Barbell Squat is a compound lower-body strength exercise that builds leg power, full-body strength and movement control.
Barbell Step Up
The Barbell Step Up is a lower-body strength exercise that builds leg power, balance, and control through stepping under load.
Barbell Sumo Deadlift
The Barbell Sumo Deadlift is a compound strength exercise that builds lower-body power with a wide stance and upright torso.
Bent Knee Glute Kickback
The Bent Knee Glute Kickback is an isolation exercise that targets the glutes and helps improve hip control and muscle activation.
Bird Dog
The Bird Dog is a core stability exercise that improves balance, spinal control, and coordination using slow, controlled movements.
Bodyweight Full Squat With Overhead Press
The Bodyweight Full Squat With Overhead Press is a full-body exercise that builds leg strength, shoulder endurance and coordination.
Bodyweight Single Leg Deadlift
The Bodyweight Single Leg Deadlift is a balance-focused exercise that strengthens the hips and legs while improving control.
Bodyweight Squat
The Bodyweight Squat is a foundational lower-body exercise that builds leg strength, mobility and movement control.
Bodyweight Step Up
The Bodyweight Step Up is a lower-body exercise that builds leg strength, balance and control using a simple stepping motion.
Bulgarian Split Squat
The Bulgarian Split Squat is a lower-body exercise that builds leg strength, balance, and control by training one leg at a time.
Burpee
The Burpee is a full-body exercise that builds conditioning, strength, and coordination through a fast, continuous movement.
Burpee Box Jump
The Burpee Box Jump combines a burpee with an explosive box jump to build full-body power, coordination, and high-intensity conditioning.
Burpee Broad Jump
The Burpee Broad Jump is a full-body exercise that combines a burpee with a forward jump to build power, conditioning, and total-body strength.
Butt Kicks
The Butt Kicks are a fast-paced bodyweight movement that improves lower-body coordination, rhythm, and movement efficiency.
Cable Donkey Kickback
The Cable Donkey Kickback is a cable-based isolation exercise that targets the glutes with constant tension and controlled hip extension.
Cable Pull Through
The Cable Pull Through is a cable-based hip hinge exercise that trains the glutes and hamstrings with constant tension and low spinal load.
Cable Standing Hip Extension
The Cable Standing Hip Extension is a cable-based exercise that isolates the glutes and builds controlled hip strength with steady resistance.
Enhance strength, shape and total-body movement control
Training goals for glute development
Strong glutes stabilize your hips, protect your lower back, and power nearly every athletic movement. Prioritizing glute training improves squat and deadlift performance, reduces injury risk, and contributes to a more defined lower body. Beyond strength, glute development is key for balance, posture, and functional movement in both training and daily life.
Target all glute muscles with compound and isolation movements
Best glute exercises for strength and shape
Some of the best glute exercises include the Barbell Hip Thrust, Dumbbell Glute Bridge, Barbell Romanian Deadlift, step-ups, and Bulgarian split squats. Each targets different portions of the glutes: the gluteus maximus, medius, and minimus which will help you build both size and strength. Donkey kicks, cable kickbacks, and frog pumps are excellent isolation movements to increase activation and definition. A mix of heavier compound lifts and higher-rep accessory work delivers the best results.
Train glutes with barbells, bands, machines or bodyweight
Equipment options for glute training
Glutes can be effectively trained with or without equipment. Barbell hip thrusts and Romanian deadlifts are staples for strength, while cable kickbacks and leg press glute pushes are machine-based favorites. Resistance bands increase time under tension in exercises like banded squats or glute bridges. Even bodyweight-only routines: like step-ups or single-leg bridges can challenge the glutes when done with intent and control.
Integrate glute work into lower-body days or full-body splits
Training plans featuring glute exercises
Glutes should be trained 2–3 times per week, either as part of a Glutes & Core routine or dedicated glute sessions. They recover well and benefit from a mix of volume, intensity, and movement patterns. You can target the glutes at the start of your session with compound lifts and finish with isolation work. The app helps you create a personalized training plan that aligns with your goals: whether that’s building muscle, gaining strength, or improving balance. It also includes the right exercises based on your experience and available equipment.
Frequently asked questions about glute exercises
Not at all — glute training is just as important for function and health as it is for appearance. Strong glutes support hip extension, improve posture, and reduce the risk of lower back and knee injuries. They power athletic movements like sprinting, jumping, and lifting, making them crucial for performance. Whether you're an athlete or someone looking to stay pain-free and mobile, training your glutes provides essential strength and stability benefits.
If your glutes aren't growing, it’s often due to a lack of proper activation, insufficient resistance, or inconsistent training. Many people struggle to fully engage their glutes, especially during compound lifts where other muscles can take over. Fixing your form, slowing down your reps, and focusing on mind-muscle connection can dramatically improve results. Also, ensure you’re applying progressive overload — increasing weight, reps, or time under tension over time — and consuming enough calories to support muscle growth.
Glutes can be trained 2–3 times per week, depending on your overall program and recovery ability. Because they’re a large and resilient muscle group, they can handle more frequent training if volume and intensity are managed well. Alternating between heavy, moderate, and light sessions throughout the week can help improve both strength and hypertrophy. Always include rest days between intense sessions to avoid overtraining and allow for full recovery and adaptation.
Yes, building glutes at home is entirely possible with bodyweight exercises and basic equipment like resistance bands. Exercises such as single-leg glute bridges, step-ups, donkey kicks, and banded lateral walks can activate and grow your glutes when done with proper form. Slower tempo, high-rep sets, and added pauses increase difficulty without needing weights. Progression is key — by increasing reps, volume, or difficulty over time, you’ll continue to challenge the muscles and stimulate growth.
The most effective glute exercises combine heavy compound movements with targeted isolation work. Hip thrusts and glute bridges are excellent for loading the glutes directly, while Romanian deadlifts and Bulgarian split squats train the glutes through a full range of motion. Isolation movements like cable kickbacks or frog pumps allow you to focus on glute contraction and control. For complete development, aim to target all three glute muscles — maximus, medius, and minimus — across different planes of movement.
Integrate glute exercises into full-body and split routines
