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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.

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Workout

Workout 1 Glutes (Strength & Mass)

This workout is entirely focused on building strong, round glutes. Hip thrusts and squats provide the heavy lifts for real strength, while movements like kickbacks and pull-throughs shape and firm from different angles. If your goal is to grow and strengthen your glutes, this session covers it all: from major compound exercises to targeted isolation work.

The benefits of glute workouts

Enhance Movement, Minimize Injury Risk, Boost 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 increases your ability to perform compound lifts like squats and deadlifts. Whether you're pursuing strength goals or aiming to improve your daily functioning, glute workouts play a fundamental role.

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Workout

Workout 2 Glutes (Hypertrophy & Sculpting)

This workout is all about shaping and defining your glutes, while still building muscle. Step-ups and glute bridges build strength, while donkey kickbacks and hip abductions really target the outer glutes for roundness and lift. If you want a workout that helps build mass but also shapes, this routine is a great balance of power moves and targeted isolation work.

Workout

Workout 3 Glutes (Power & Athletic Performance)

This workout is designed for real-world explosiveness and strength. You'll combine heavy lifts like hip thrusts and lunges with explosive movements such as jump squats and box jumps. It's perfect if you want glutes that are not only strong, but also fast and athletic. Expect a mix of heavy lifting and speed: ideal for sports, sprinting, or simply feeling more powerful in everyday life.

Best Glute Exercises

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You have just viewed some of the most effective glute exercises: 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 aligns with your goals, whether for performance or aesthetics.

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FAQs: Best Glute Exercises

Why are strong glutes important beyond aesthetics?

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.

Can I train glutes without equipment?

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.

 

Should I lift heavy to build glutes?

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.

 

How often should I train my glutes?

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.

What are the best exercises to grow glutes?

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, hamstrings and posterior chain strength

Related Glute Workouts

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Best Leg workouts

Build strength and definition with these essential leg exercises designed to work your quads, hamstrings, glutes, calves, and hip flexors. These workouts feature powerful compound movements like squats and deadlifts that build functional strength and muscle mass, plus targeted isolation exercises like leg curls and calf raises for complete muscle development and definition. 

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Best Hamstring workouts

Hamstring workouts focus on the powerful muscles along the back of your thighs, which are key for running, jumping, and lifting. These workouts combine hip-dominant movements like Romanian deadlifts with knee-dominant exercises like leg curls to target the full length of the muscle. Strong hamstrings help prevent injuries, improve posture, and increase power in both sports and everyday movements. Whether you're training for speed, stability, or size, developing your hamstrings is essential for lower body performance.

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Best Quad workouts

Quads (quadriceps) workouts target the front of the thighs and are essential for nearly every lower body movement. From squats and lunges to cycling and jumping, strong quads provide the force and control needed for powerful, safe motion. In these workouts, you’ll combine compound lifts like barbell squats and leg presses with isolation exercises such as leg extensions. Whether you’re training for strength, size, or athletic performance, your quads play a central role.

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Best Women workouts

The best workouts for women combine strength, cardio, and mobility to support a strong, lean, and confident body. These plans are designed to tone muscles, improve endurance, and boost overall health: without promoting outdated fitness myths. Whether you’re training at home or in the gym, these workouts give you structure, progression, and real results tailored to your goals.

Focus on legs and glutes with structure

Weekly Glute Routines

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Booty Builder Routine (3x/week) routine

This routine focuses on building and strengthening your glutes through targeted exercises designed to create shape, strength, and definition. Whether you want functional lower body power or aesthetic development, this three-day approach systematically targets every aspect of glute function. From hip thrust patterns to squat variations and unilateral work, each session builds comprehensive glute strength while developing the kind of lower body power that supports athletic performance and daily movement.

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Glutes & Core Focus (3x/week) routine

This 3-day routine is built to target your glutes and core as a powerful pairing that improves posture, athletic performance, and aesthetic development. Whether you want stronger glutes for better movement patterns or a more defined midsection, this workout structure is ideal with targeted movements. Functional movement is strongly built into each movement. The days alternate in progressive glute and core movement-based and intensity.

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Fat, Burn & Lean (4x/week) routine

This routine combines strength training and high-intensity conditioning for efficient fat burning power to transform your physique. Built around compound movements that burn calories while building lean muscle, this program maximizes your metabolic output during and after every session. Combining functional lifts with metabolic circuits shows laser focus on creating muscle mass while shredding fat through intelligent programming.

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Mobility & Recovery (3x/week) routine

This 3-day-a-week mobility and recovery routine is built for performance and injury prevention. Whether you're dealing with stiff joints, tight muscles, or just want to improve your movement quality, this systematic approach addresses the most common mobility issues. Focus is on testing you'll feel refreshed after each workout. The weekly structure balances intensive flexibility and recovery while providing the movement replenishment the system is looking for.