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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

90/90 Stretch

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Banded Hip Thrusts

Banded Hip Thrusts

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Barbell Clean And Jerk

Barbell Clean And Jerk

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Barbell Deadlift

Barbell Deadlift

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Barbell Front Squat

Barbell Front Squat

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Barbell Good Morning

Barbell Good Morning

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Barbell Hip Thrust

Barbell Hip Thrust

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Barbell Lunge

Barbell Lunge

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Barbell Romanian Deadlift

Barbell Romanian Deadlift

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Barbell Squat

Barbell Squat

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Barbell Step Up

Barbell Step Up

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Barbell Sumo Deadlift

Barbell Sumo Deadlift

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Bent Knee Glute Kickback

Bent Knee Glute Kickback

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Bird Dog

Bird Dog

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Bodyweight Full Squat With Overhead Press

Bodyweight Full Squat With Overhead Press

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Bodyweight Single Leg Deadlift

Bodyweight Single Leg Deadlift

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Bodyweight Squat

Bodyweight Squat

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Bodyweight Step Up

Bodyweight Step Up

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Bulgarian Split Squat

Bulgarian Split Squat

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Burpee

Burpee

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Showing 1-20 of 102 exercises

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 hip thrusts, barbell glute bridges, Romanian deadlifts, 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 lower-body workouts 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.

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Frequently asked questions about glute exercises

Are glute exercises only for aesthetics?

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.

Why aren't my glutes growing?

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.

How often should I train my glutes?

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.

Can I grow my glutes at home without equipment?

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.

What are the best glute exercises?

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.