Best Glutes Exercises
The glutes are the largest muscle in the body and the most underrated for athleticism and aesthetics. Here's how to train them effectively.
Quick Answer
The glutes are three muscles: gluteus maximus (the biggest, drives hip extension), gluteus medius (hip abduction and stabilization), and gluteus minimus (deep stabilizer). Glute max is the power muscle — glute med is the stabilizer keeping your knees tracking correctly.
20+ Best Glutes Exercises
Ordered by popularity and training value. Click any exercise for full form cues, video demo, common mistakes, and alternatives.
Sky Reach Squat
Body Only • Beginner
Single-Leg Romanian Deadlift
Body Only • Intermediate
Reverse Hyperextension
Bench • Intermediate
Bulgarian Split Squat
Body Only • Intermediate
Split Squat
Body Only • Intermediate
Beginner Shrimp Squat
Body Only • Beginner
Intermediate Shrimp Squat
Body Only • Intermediate
Arch Raise
Other • Beginner
Prone Arch Hold
Other • Intermediate
Barbell Deadlift
Barbell • Intermediate
Advanced Shrimp Squat
Body Only • Advanced
Barbell Squat
Barbell • Beginner
Reverse Plank
Body Only • Intermediate
Step-Up
Bench • Beginner
Butt Kick
Body Only • Beginner
Pistol Squat
Body Only • Advanced
Squat Jump
Body Only • Intermediate
Partial Pistol Squat
Other • Intermediate
Frog Stand
Body Only • Intermediate
Dynamic Mobility Squat
Body Only • Intermediate
Full-Depth Squat
Body Only • Beginner
Incline Glute Bridge
Body Only • Beginner
Glute Bridge
Body Only • Beginner
Romanian Deadlift
Barbell • Intermediate
Glutes Anatomy
The glutes are three muscles: gluteus maximus (the biggest, drives hip extension), gluteus medius (hip abduction and stabilization), and gluteus minimus (deep stabilizer). Glute max is the power muscle — glute med is the stabilizer keeping your knees tracking correctly.
The glutes work in hip extension (deadlift, hip thrust), hip abduction (band walks, hip abduction machine), and hip external rotation (clamshells). Training all three ensures strong, round, and healthy glutes.
How to Train Glutes
- Sets / reps
- 12–20 hard sets per week. Hip thrusts and RDLs in the 5–10 rep range; glute bridges and abduction work in the 12–25 rep range.
- Frequency
- 2–3 sessions per week (glutes recover fast and can handle frequency).
- Rest
- 2–3 minutes on heavy hip thrusts; 60–90 sec on accessory work.
Training Tips
- ✓Hip thrusts are the most glute-biased lift you can do. Put them in every program.
- ✓Pause at the top of every rep and squeeze the glutes hard for 1–2 seconds.
- ✓Add glute-med work (band walks, hip abductions) to prevent knee valgus on squats.
Common Mistakes
- !Using too much low back on hip thrusts. Tuck your ribs and squeeze glutes to lock out — don't arch the lumbar.
- !Skipping glute-med work. Without it, your hips will be weak and your knees will cave on squats.
- !Relying on squats alone. Squats are quad-dominant for most lifters — hip thrusts and RDLs grow the glutes faster.
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Frequently Asked Questions
What are the best glute exercises?
Hip thrusts (glute-specific strength), Romanian deadlifts (glute + hamstring), Bulgarian split squats (single-leg glute work), and glute bridges (lighter, higher-rep finisher). Glute-med accessories: band walks and hip abductions.
How long does it take to grow the glutes?
Noticeable change in 8–12 weeks with twice-weekly focused training and enough protein. Bigger transformations take 6–12 months of consistent progressive overload.
Can you grow glutes with bodyweight?
To a point. Bodyweight glute bridges, Bulgarian split squats, and single-leg hip thrusts build strong glutes. Once these get easy, add load — glutes respond best to heavy weight once you're past the beginner stage.
Hip thrust vs squat for glutes — which is better?
Hip thrusts put far more tension on the glutes at peak contraction, so they're more glute-biased. Squats also grow the glutes but bias the quads. Do both — hip thrusts for direct stimulation, squats for full leg development.
How heavy should I hip thrust?
Start with bodyweight (glute bridges). Progress to barbell hip thrusts at ~0.75x bodyweight for 8 reps, then push to 1.5–2x bodyweight as you advance. Most advanced lifters hip thrust 1.5–2.5x their bodyweight.
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