Best Glutes Workouts: Discover the 7 Workout Moves to Get a Shapely Derriere

The Best Glutes Workouts hard to allow you to sit, stand, climb stairs, and carry heavy objects. The glute muscle will improve speed and explosiveness and protect your lower back or knees. All glute exercises, whether at the gym or home, target the gluteus or glute max for short.

These Best Glutes Workouts can help you achieve your goals of building strength or sculpting your glutes.

What you need to know about your Glutes

How can you effectively train your Rounder butts without wasting time on the countless rear-focused exercises posted on social media? Answering this question is as simple as learning more about your largest muscle group.

Think of your glutes as the anchors of your body. The glutes are powerful, massive muscles that comprise a large part of your lower back. They play a vital role in almost every activity you do.

Most lifters only think about the gluteus max, the largest gluteal muscle. This larger gluteal muscle plays an important role in hip extension.

The glute maximus is an important muscle to train and think about, but the gluteus minimus and medius are also worth our attention.

The anterior fibers of the glute medius rotate the thigh inwards, and the posterior fibers are responsible for leg abduction (moving the leg away from your midline). The glute medius works with the minimus and maintains pelvic stability during the gait cycle.

What are the Glute Muscles?

Let’s begin with a quick overview of the glutes…

As its gladiator-esque Latin title suggests, the Gluteus Maximus is a special muscle. It’s the largest in the body and plays an important role in our everyday life and athletic abilities.

Three muscles comprise the glutes, all working together to give form and function during daily activities and exercise.

Three muscles:

  • Gluteus Maximus (largest)
  • Gluteus Medius
  • Gluteus Minimus (smallest)

What is the function of the Glutes?

What does all that muscle do, then? What does all that muscle do?

  • Hip extension and rotation.
  • Stabilizes the hip.
  • Aids for standing up, climbing stairs, and maintaining an upright posture.

You’ll be able to relate the main exercises that target your glutes to these functions if you start thinking about them. Add weight to hip extension exercises to develop your glutes for aesthetics or performance.

It is not just Olympic lifters or bodybuilders who can benefit from glute development. This applies to all sports and activities, including team sports, running, and jumping.

Best Glutes Workouts

How To Grow Your Glutes

It is important to include your gluteus muscles in a well-rounded workout routine.

Resistance training can help you achieve both. You may be interested in our article The Best Glutes Workouts if you need access to weights.

It’s vital to place enough weight and volume on your glutes, as they are one of the human body’s strongest and largest muscle groups. This will create muscle adaptations.

How many Reps and sets for Glutes are there?

You need to be able to manipulate the reps and sets to maximize your Best Glutes Workouts.

You can increase your overall strength by alternating between heavier loads and lower reps. Then, move on to lighter loads and higher reps to target specific muscles.

Do 3 to 5 repetitions at 89%-94% of the 1RM to build strength.

Hypertrophy can be achieved by performing 8-12 reps in a set at 60% to 80% 1RM.

7 Best Glutes Workouts To Increase Power, Size, And Strength

If you want to build strength, power, and size in your glutes, these 7 exercises will help.

1. Barbell Hip Thrust

This butt exercise is from Bret Contreras, M.A. C.S.C.S. He’s also the author of advanced techniques in Glutei Maximi Strengthening. Contreras suggests mixing up reps to get a balanced workout. “Somedays you can go heavier for lower reps and other days lighter for higher reps.

And some days you can do both,” he says. I will warn you, though. High-rep hip throws are brutal. The booty burning is excruciating! He adds.

Sit with your back against a table, feet firmly planted in front of you, and a barbell with a pad on it (you’ll need this). (No barbell? (No barbell?

While keeping the lower back and legs stable, extend the hips and push through the heels to raise the barbell. Be sure to use the glutes and not the back.

Raise your body until it forms a straight, horizontal line from shoulder to knee (full hip extension), then descend slowly back to the floor.

2. Single-Leg Hip Tuck

Start in the same place as you would for a standard thrust, but it may be better to begin with your body weight.

Working unilaterally, you can work on each leg individually and correct any muscle imbalances. After you have improved your form, consider adding weight.

How To Do It:

  • Set your shoulders on a bench as you would when performing a standard hip thrust.
  • Start with both your feet on the ground. Start with both feet on the floor.
  • Stop to emphasize the squeeze and then lower yourself back down.

3. Dead-Stop Kettlebell Swing

This variation will still give you the same benefits as the standard kettlebell swing, but you can add a control element that forces you to concentrate on creating a force for each rep.

You won’t be able to use momentum like you would when you do a series. This variation is great for picking up heavier weights.

How To Do It:

  • Set up a kettlebell swing.
  • Follow the instructions above to perform the rep.
  • If you want to continue with another rep, place the weight between your legs and in front of yourself.
Best Glutes Workouts

4. Bulgarian Split Squat

The Bulgarian split can be an Best Glutes Workouts. To focus on your glutes, ensure that your front shins are vertical and your knee does not cross over your foot.

This quad-powered motion is more likely to occur if your knee moves forward. When you are standing, squeeze your glutes.

How To Do It:

  • Start by lying on the floor before a bench (or any other stable platform).
  • Put one foot on the bench and place your front foot flat on the ground with a vertical shin. Your thigh must parallel the floor, with a 90-degree angle at the knee.
  • Take the weights from the floor.
  • Your ribcage will begin to pull in as you tighten your core. Keep your neck neutral, looking straight ahead. Tension can be created by squeezing your shoulder blades.
  • Standing up and bending forward to avoid overextending the back.
  • Keep your shin vertical as you lower yourself. Avoid letting your back leg touch the ground if you can. Stop just an inch away from the floor.
  • Press your front foot up and off the ground to drive yourself.

5. Medicine Ball Hip Tucks

Exercise for the hips: medicine ball hip thrusts

Level of difficulty: 4 of 5.

  • Overview: You will feel the exercise in your glutes by rolling the medicine ball nearer or farther from your glutes. Choose the one where you feel the most of the exercise in your lower-middle glutes. Place a dumbbell on your pelvis to add resistance.
  • Prepare: Lie down with your knees bent, and place your heels on a medicine ball.
  • Go to: Contract the abs, then squeeze your glutes/hamstrings to push your hips up. Hold for a few seconds, then lower your hips three-quarters of the distance back to the ground while keeping your abs tight. Repeat.

6. Banded Barbell Romanian deadlift

This variation adds tension to your glutes while standing, a position normally devoid of resistance. The Resistance Band gives you a counterbalance and allows you to lean forward to perform the exercise.

The band also acts as an external cue, encouraging you to bend your hips instead of rounding your lower back. This will improve your hip-hinging ability.

The horizontal band can increase the muscle load across the entire range of motion. The band can be used as a tactile aid.

It pulls the hips backward, naturally encouraging you to fall into the perfect hip hinge. This adds tension to the upper portion of the exercise.

How to Do It

  • Attach a resistance band to a structure behind you at waist height, wrap it around the hips, and then step forward.
  • Take a barbell that is lightly loaded and bend over.
  • Allow the band to pull the pelvis forward until you feel the stretch in the posterior chain. Allow the barbell to glide down your legs.
  • Fight the band by thrusting your hips in front to return to standing.

Coach’s Tip: The band should be tight enough that you maintain balance. Use it to signal a forceful hip extension.

Sets & Reps: Try two sets of 12-15 repetitions with a moderately weighted barbell.

Best Glutes Workouts

7. Sumo Deadlift

This deadlift variation is perfect for taller lifters, who may struggle with the standard exercise due to their long legs.

You’ll also have to work your glutes to achieve the sumo stance, legs wide and feet pointed out. You can pull heavier weights with this stance since it has a smaller range of motion.

How To Do It:

  • Step up to the bar with your toes pointed and feet spread wider than shoulder width to begin a deadlift. Your feet should be underneath the bar.
  • Pull your hips down and grab the bar. Pull your hips to the bar. Turn your elbow pits inward to engage your back muscles. Keep your butt underneath your shoulders during the entire movement.
  • Keep tension and lift the bar. At the top, squeeze your glutes.


There are many different exercises you can do to work out your glutes. The Best Glutes Workouts to do will depend on the goals you have and your physical capabilities.

You can easily achieve a toned and shaped derriere by incorporating squats, lunges, isolation exercises like hip thrusts, and glute bridges into your routine.


Related Articles

Back to top button