Strong glutes do much more than improve your physique.
Your glute muscles play a key role in supporting your lower body, improving posture, increasing athletic performance and reducing the risk of injury during everyday movement.
Whether you're training at the gym or working out from home, the best glute exercises can help strengthen your glutes using weights, a resistance band or even just your own bodyweight.
In this guide, we've rounded up our top 10 glute exercises to help beginners and experienced gym-goers alike build stronger glutes and improve overall lower body strength.
Why Are Glutes Important?
Your glutes are made up of three main muscles:
- Gluteus maximus – the largest muscle responsible for hip extension and power.
- Gluteus medius – helps stabilise your hips and pelvis.
- Gluteus minimus – supports balance, stability and movement.
Together, these glute muscles work alongside your hamstrings, quads and lower back during everyday activities such as walking, climbing stairs and lifting.
Adding a regular glute strengthening exercise to your workout routine can improve balance, posture, mobility and glute development while helping to prevent injury.
The Top 10 Glute Exercises
Whether you're using a barbell, dumbbell, resistance band or simply performing bodyweight glute exercises, these movements are some of the most effective for targeting your glutes.
1. Hip Thrust
The hip thrust is widely regarded as one of the best glute exercises because it really targets the glutes while allowing you to progressively add weight.
How to perform it:
- Sit with your upper back against a bench.
- Bend your knees with your feet shoulder-width apart.
- Place a barbell or dumbbell across your hips if using weight.
- Push your hips upward until your body forms a straight line.
- Squeeze your glutes at the top before lowering under control.
This exercise primarily targets the gluteus maximus while also engaging the hamstrings and glutes.
2. Glute Bridge
The glute bridge is an excellent beginner-friendly glute exercise that can be performed almost anywhere.
To do a glute bridge:
- Lie on your back with your knees bent.
- Keep your feet shoulder-width apart.
- Lift your hips by pushing your hips forward.
- Squeeze your glutes at the top.
- Lower slowly to the starting position.
As you become stronger, try looping a resistance band around your knees or holding a dumbbell across your hips.
3. Squat
Few movements strengthen the lower body like the classic squat.
For proper form:
- Stand with your feet shoulder-width apart.
- Keep your chest up and push your hips back.
- Bend your knees until your thighs are close to parallel.
- Drive through your heel to stand tall.
Bodyweight squats are ideal for beginners, while adding a barbell or holding a dumbbell increases resistance for greater glute growth.
4. Romanian Deadlift (RDL)
The Romanian deadlift is one of the top glute exercises for strengthening your posterior chain.
When performing Romanian deadlifts:
- Hold a dumbbell in each hand or use a barbell.
- Stand tall with a slight bend in your knees.
- Hinge at the hips while maintaining a flat back.
- Push your hips back as the weights travel down your thighs.
- Return by pushing your hips forward and squeezing your glutes.
This movement effectively targets the gluteus maximus and hamstring muscles.
5. Bulgarian Split Squats
Bulgarian split squats challenge each leg independently, making them excellent for glute development.
To perform:
- Place your back foot on a bench.
- Position your front foot comfortably ahead.
- Lower until your front knee reaches roughly a right angle.
- Keep your torso upright.
- Drive through your front heel to return.
These single-leg glute exercises help improve balance while targeting your glutes and quads.
6. Walking Lunge
The walking lunge is an effective glute strengthening exercise that also improves coordination.
Perform by:
- Stepping forward with your left leg.
- Lower your back knee towards the floor.
- Keep your front knee over your foot.
- Push through your heel to bring your right leg forward.
- Repeat on the opposite side.
Holding a dumbbell in each hand increases the challenge.
7. Step-Ups
Step-ups are a great glute workout that mimics everyday movement.
To perform:
- Stand in front of a sturdy bench.
- Step up using one leg.
- Push through your heel.
- Straighten your leg at the top.
- Lower with control before repeating.
This movement helps strengthen the gluteus medius and minimus while improving stability.
8. Resistance Band Lateral Walk
Looping a resistance band around your ankles or knees creates constant tension throughout the movement.
How to do it:
- Bend your knees slightly.
- Keep your chest upright.
- Take controlled side steps.
- Maintain tension in the band throughout.
This exercise is excellent for targeting the gluteus medius and gluteus minimus, helping to build stronger glutes and improve injury prevention.
9. Single-Leg Glute Bridge
The single-leg glute bridge increases the challenge by placing more demand on one side.
To perform:
- Start in the standard glute bridge position.
- Lift one leg straight.
- Push through the planted heel.
- Lift your hips into a straight line.
- Lower slowly before switching sides.
This bodyweight glute exercise helps improve muscle balance and core stability.
10. Curtsy Lunge
The curtsy lunge is a great glute-focused exercise that targets muscles often missed during standard lunges.
Perform by:
- Stand tall.
- Step your right leg diagonally behind your left leg.
- Lower under control.
- Keep your torso upright.
- Return to the starting position before alternating sides.
This movement helps strengthen the gluteus medius while improving lower body stability.
Bodyweight Glute Workout for Beginners
If you're new to training, you can still grow your glutes without equipment.
Try completing this simple bodyweight workout:
- 15 Bodyweight Squats
- 12 Glute Bridges
- 10 Walking Lunges per leg
- 12 Single-Leg Glute Bridges per leg
- 20 Resistance Band Lateral Walk steps (or bodyweight side steps)
Complete 3 rounds with 60 seconds of rest between each circuit.
Tips to Strengthen Your Glutes
To get the most from your glute workouts:
- Focus on proper form rather than lifting heavy weight.
- Squeeze your glutes at the top of every repetition.
- Keep your chest up and maintain a controlled range of motion.
- Progress gradually by increasing weight or repetitions over time.
- Allow time for recovery between lower body workouts.
Consistency and good technique are the keys to long-term glute growth and stronger glutes.
FAQs About Glute Exercises
What is the best glute exercise?
Many people consider the hip thrust to be one of the best glute exercises because it effectively targets the gluteus maximus and allows you to progressively increase weight.
Can I grow my glutes using only bodyweight?
Yes. Bodyweight glute exercises such as squats, glute bridges, lunges and single-leg movements can all contribute to glute development, especially for beginners.
How often should I train my glutes?
Training your glutes two to three times per week usually provides enough stimulus for strength and muscle growth while allowing adequate recovery.
Are resistance bands effective for glute workouts?
Absolutely. A resistance band increases muscle activation, particularly in the gluteus medius and minimus, making it a valuable addition to many glute-focused exercises.
Which glute muscles do these exercises target?
Most exercises target all three glute muscles, including the gluteus maximus, gluteus medius and gluteus minimus.
Different movements simply place greater emphasis on different areas.
Are these exercises suitable for beginners?
Yes. Many of these glute strengthening exercises can be performed using even just your own bodyweight before progressing to dumbbells, barbells or resistance bands as your strength improves.
Why should I include glute exercises in my workout routine?
Strong glutes improve lower body strength, posture, athletic performance and everyday movement while helping to reduce the risk of injury.
Whether your goal is to build muscle, improve fitness or simply move more comfortably, incorporating these top glute exercises into your routine is a simple and effective place to start.