If you think training your glutes is just about looking good in jeans, you’re missing the big picture. Sure, strong glutes can make your backside look impressive, but they also power almost every move you make — from deadlifts and squats to sprinting and jumping. Weak glutes can hold you back in the gym, slow you down on the field, and even lead to annoying injuries.
The good news? With the right glute exercises, you can build strength, add size, and unlock power you didn’t know you had. Whether you’re a lifter chasing PRs, an athlete wanting more speed, or just someone who wants a backside that fills out your pants, these 10 moves are the real deal.
1. Barbell Hip Thrust — The Gold Standard for Glute Growth
If you want bigger, stronger glutes, hip thrusts should be at the top of your list. They’re pure glute isolation and let you use heavy loads safely.
How to Do It:
- Sit on the floor with your upper back resting against a bench.
- Roll a barbell over your hips, bend your knees, and plant your feet shoulder-width apart.
- Brace your core, drive through your heels, and thrust your hips up.
- Squeeze your glutes at the top — your body should form a straight line from shoulders to knees.
- Lower the weight back down under control.
Pro Tip: Keep your chin tucked and eyes forward — this helps stop your back from over-arching. Go heavy, but keep the form tight.
2. Romanian Deadlift — Hamstrings and Glutes Working Together
The Romanian deadlift (RDL) is amazing for building the glute-ham tie-in — that area that makes your backside look sculpted and strong.
How to Do It:
- Stand tall with a barbell or dumbbells in front of you.
- Hinge at your hips, pushing them back as you lower the weights down your thighs.
- Keep your back flat and knees slightly bent.
- Lower until you feel a stretch in your hamstrings, then squeeze your glutes to stand back up.
Pro Tip: Think “hips back, hips forward.” Don’t let your back round — your glutes and hamstrings should do the work.
3. Deadlift — The Full-Body Powerhouse
No glute list is complete without the king of lifts. Deadlifts train your entire backside — lower back, glutes, hamstrings — plus your grip and core.
How to Do It:
- Stand with feet hip-width apart, bar over your midfoot.
- Bend at the hips and knees, grip the bar just outside your knees.
- Brace your core, flatten your back, and drive through your heels to stand tall.
- Squeeze your glutes hard at the top, then lower under control.
Pro Tip: If you really want extra glute focus, switch to sumo deadlifts — the wider stance hits your glutes even more.
4. Bulgarian Split Squat — Single-Leg Strength for Glute Gains
The Bulgarian split squat is the single-leg version of a squat that makes your glutes and quads cry (in a good way). It’s also great for fixing muscle imbalances.
How to Do It:
- Stand about two feet in front of a bench.
- Rest one foot behind you on the bench.
- Hold dumbbells at your sides or rest a barbell across your back.
- Lower your back knee toward the floor while keeping your front knee tracking over your foot.
- Push through your front heel to stand back up.
Pro Tip: To hit your glutes harder, lean your torso slightly forward and push your hips back. Keep the movement slow and steady.
5. Sumo Squat — A Wider Stance for Better Glute Engagement
Regular squats are great, but widen your stance, turn your toes out, and you’ll feel those glutes light up.
How to Do It:
- Take a wide stance with toes turned slightly out.
- Hold a dumbbell or kettlebell at chest level or use a barbell on your back.
- Lower your hips down, keeping your knees tracking in line with your toes.
- Squeeze your glutes and push back up to standing.
Pro Tip: Don’t rush the depth — the lower you go (with good form), the more your glutes work.
6. Cable Kickback — Isolation for Maximum Squeeze
Sometimes, you need to isolate each glute. Cable kickbacks do just that and help shape your glutes for a more rounded look.
How to Do It:
- Attach an ankle strap to a low cable pulley.
- Face the machine, hold the frame for balance.
- Kick your leg straight back, squeezing your glute at the top.
- Lower slowly — don’t let the weight snap back.
Pro Tip: Don’t arch your back — keep your abs tight so your glutes do the lifting. High reps work well here — aim for 12–20 per side.
7. Step-Ups — Underrated but Powerful
Simple but brutal. Step-ups fire up your glutes while training balance and coordination.
How to Do It:
- Stand in front of a sturdy bench or box.
- Hold dumbbells at your sides.
- Step up with one foot, pressing through your heel.
- Bring your other foot up to stand tall on the box.
- Step back down and repeat.
Pro Tip: Use a box high enough that your thigh is parallel to the floor when you step up — but not so high that you lose control.
8. Glute Bridge — The Hip Thrust’s Little Cousin
If hip thrusts feel too intimidating, the glute bridge is the perfect place to start. It hits the same muscles without needing a bench or barbell.
How to Do It:
- Lie on your back with knees bent and feet flat on the floor.
- Brace your abs and push through your heels to lift your hips.
- Squeeze at the top, then lower under control.
Pro Tip: Add a dumbbell or barbell across your hips for more resistance. Pause at the top for a better burn.
9. Frog Pump — A Weird Name, Serious Burn
Don’t let the goofy name fool you — frog pumps torch your glutes fast. They’re an awesome burnout finisher at the end of leg day.
How to Do It:
- Lie on your back, bend your knees, and press the soles of your feet together with knees out wide.
- Keep your feet close to your hips.
- Drive your hips up, squeezing your glutes hard.
- Pump fast and controlled for high reps.
Pro Tip: Try sets of 20–50 reps — yes, really — to feel your glutes fire up.
10. Walking Lunges — The Classic Finisher
Nothing hits your glutes, quads, and hamstrings like a good old set of walking lunges. They build strength and stability and keep your glutes under tension for longer.
How to Do It:
- Stand tall with dumbbells at your sides.
- Step forward with one leg and lower your back knee toward the ground.
- Push through your front heel to stand and step forward with the other leg.
- Keep your chest up and core tight the whole time.
Pro Tip: Go for distance or time. Want to level up? Try uphill walking lunges for an even bigger glute burn.
How to Get the Most Out of Your Glute Training
A great workout isn’t just about the moves — it’s how you do them:
- Train different rep ranges: Heavy hip thrusts for 5–8 reps, higher-rep cable kickbacks or frog pumps for 15–30 reps. Variety keeps your glutes growing.
- Mind-muscle connection: Really focus on feeling your glutes squeeze. Don’t just move weight — make every rep count.
- Recover right: Glutes are big muscles — they need fuel and rest to grow. Eat enough protein, stay hydrated, and don’t overdo it every single day.
- Stay consistent: You won’t build an impressive backside with a few random workouts. Commit to smart training and watch your lifts and your glutes improve together.
Strong glutes don’t just make you look good — they make you move better, lift heavier, and stay injury-free. Add these 10 moves to your routine and you’ll build a backside that’s as strong as it looks. Now grab that barbell, focus on that squeeze, and get to work — your glutes are waiting!
