Build strong, powerful glutes for strength, stability and shape
Best Glute workouts
Glute workouts focus on the largest and most powerful muscle group in your body. Strong glutes support athletic movement, posture, and injury prevention. These workouts combine compound lifts like hip thrusts and deadlifts with targeted isolation exercises such as glute kickbacks and abductions. Whether you're aiming for more explosive power or better lower body aesthetics, glute training is key for performance and balance.
Workout 1 Glutes (Strength & Mass)
This workout is all about building strong, round glutes. Hip thrusts and squats give you the heavy lifts for real strength, while moves like kickbacks and pull-throughs shape and tighten from different angles. If your goal is to grow your glutes and make them more powerful, this session hits everything: from big compound lifts to targeted isolation work.
Glute Bridge Abduction
Barbell Hip Thrust
Barbell Squat
Bent Knee Glute Kickback
Cable Pull Through
Side Lunge
The benefits of glute workouts
Support movement, reduce injury risk and improve performance
Well-developed glutes are essential for strength, balance, and healthy movement mechanics. They help stabilize the hips, protect the lower back, and generate power for running, jumping, and lifting. Training your glutes also improves posture and enhances your ability to perform compound lifts like squats and deadlifts. Whether you’re chasing strength goals or everyday function, glutes workouts play a foundational role.
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Workout 2 Glutes (Hyperthrophy & shape)
This one’s about shaping and defining your glutes while still building muscle. Step-ups and glute bridges give you strength, while donkey kickbacks and hip abductions really hit the outer glutes for roundness and lift. If you want a workout that helps build size but also carves out shape, this routine is a great balance of power moves and focused isolation work.
Banded Hip Thrusts
Dumbbell Step Up
Cable Donkey Kickback
Lever Seated Hip Abduction
Dumbbell Glute Bridge
Workout 3 Glutes (Power & Athletic performance)
This workout is built for explosiveness and real-world power. You’ll mix heavy lifts like hip thrusts and lunges with explosive moves like jump squats and box jumps. It’s perfect if you want glutes that aren’t just strong but also fast and athletic. Expect a mix of lifting heavy and moving with speed: great for sports, sprinting, or just feeling more powerful in everyday life.
Jump Squat
Barbell Hip Thrust
Barbell Lunge
Kettlebell Step Up
Jump Box
Dumbbell Single-Leg Glute Bridge
Best Glute workouts
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You’ve just explored some of the most effective glutes workouts: focused on building strength, stability, and shape in your lower body. With the app, you can create a routine that activates all parts of the glutes and fits your goals, whether it’s performance or aesthetics.
Frequently asked questions: best glute workouts
Strong glutes support your pelvis and spine, reduce the risk of knee and lower back injuries, and improve posture and balance. They also help generate power in athletic activities like sprinting, jumping, and lifting.
Absolutely. Bodyweight movements like glute bridges, donkey kicks, frog pumps, and step-ups can effectively activate and strengthen the glutes. Resistance bands are also a great tool for adding challenge without heavy equipment.
Yes, progressive overload is essential. Use moderate to heavy resistance in exercises like hip thrusts and deadlifts to stimulate muscle growth. Isolation moves can be done with lighter weights and higher reps for activation and volume.
Training glutes 2–3 times per week is ideal for most people. Allow 48–72 hours between sessions to promote recovery and muscle growth while avoiding overuse injuries.
Hip thrusts, Romanian deadlifts, glute bridges, cable kickbacks, and Bulgarian split squats are all effective for activating and growing the glutes. These exercises target both the upper and lower glute fibers for full development.
Glutes, hams and posterior chain power
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