Exercises to lift, shape, and strengthen the lower glutes
Lower glutes exercises
The lower glutes are crucial for creating that lifted, round appearance and for generating force during hip extension. Targeting this area helps develop glute-hamstring separation, improves balance, and supports athletic power. This overview highlights the most effective lower glute exercises: both compound and isolation, and how to train them at home or in the gym using minimal equipment.
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Pick your equipment
90/90 Stretch
Assault Bike Run
Banded Hip Thrusts
Barbell Clean And Jerk
Barbell Deadlift
Barbell Front Squat
Barbell Hip Thrust
Barbell Lunge
Barbell Squat
Barbell Step Up
Barbell Sumo Deadlift
Bent Knee Glute Kickback
Bird Dog
Bodyweight Single Leg Deadlift
Bodyweight Squat
Bodyweight Step Up
Bulgarian Split Squat
Burpee
Burpee Box Jump
Cable Donkey Kickback
Lift the glutes, define the lower body, and boost athletic power
Training goals for lower glute development
Developing the lower glutes enhances not just how your physique looks from behind, but also how well your hips function in movement. Strengthening this region helps improve sprinting, jumping, and explosive movements while providing greater pelvic stability. Whether your goal is aesthetics, strength, or injury prevention, training the lower glutes delivers results you can see and feel.
Use deep range of motion and tension-based movements
Best lower glute exercises for growth and activation
Some of the best lower glute exercises include deep barbell hip thrusts, glute bridges with elevation, cable kickbacks at a low angle, and deficit reverse lunges. These movements increase stretch and engagement in the lower portion of the glute. You can also incorporate frog pumps, step-ups, and single-leg RDLs to isolate and fully contract the lower glutes. Focus on full range of motion, slower eccentrics, and mind-muscle connection to maximize activation.
Train effectively with bands, benches, cables, or bodyweight
Equipment options for lower glute training
Lower glutes can be trained using various equipment setups — or none at all. A flat bench, resistance bands, or cable machine can be used to adjust angles and target the glutes from below. At home, a raised surface and mini loop bands allow you to mimic these positions. Even simple tools like a yoga mat or a step can support lower-glute-focused bodyweight exercises if you're training without machines or free weights.
Add lower glute focus to leg day or glute-specialized routines
Training plans featuring lower glute exercises
You don’t need an entire session dedicated to lower glutes, but it’s smart to include 2–3 focused exercises per week. Add them into lower-body days or as accessories following compound lifts. They work well at moderate to high reps for activation and shaping.
The app helps you create a personalized training plan that aligns with your goals — whether that’s building muscle, gaining strength, or improving balance — and includes the right exercises based on your experience and available equipment.
Frequently asked questions about lower glute exercises
Yes, training the lower glutes can enhance the visual distinction between the glutes and hamstrings — often called the glute-ham tie-in. Exercises that emphasize range, angle, and isolation help define this area over time. Combined with proper nutrition and overall fat loss, lower glute development improves the shape and contour of the back side.
Lower glutes can be trained 2–3 times per week, either directly through targeted movements or indirectly during compound lower-body exercises. They respond well to moderate volume and higher time under tension. As with any muscle group, recovery is important — aim for at least 48 hours between direct sessions.
Yes, you can train lower glutes at home using bodyweight and resistance bands. Exercises like frog pumps, single-leg glute bridges, banded donkey kicks, and step-ups are effective when done with control and high reps. A raised surface (like a bench or chair) adds range of motion and tension, helping to better target the lower part of the glutes.
Many people struggle to engage the lower glutes because other muscles — like the quads or hamstrings — tend to take over. Focusing on your form, using slower reps, and pausing at peak contraction can improve activation. You may also benefit from warm-up sets or glute pre-activation drills using bands to wake up the area before heavy work.
Top lower glute exercises include deficit reverse lunges, deep barbell hip thrusts, elevated glute bridges, and cable kickbacks at a low angle. These movements stretch and contract the lower portion of the glutes, helping to improve both shape and strength. Combining compound and isolation work leads to the best results.
Integrate workouts into full-body and split routines
