Your glutes are the engine of your lower body. They help you squat, hinge, sprint, jump, and protect your hips and lower back.
For performance, strong glutes are crucial. And for looks? Well, you probably don’t need convincing of that one.
In this guide, we’re keeping it simple. These are the top glute exercises I’d recommend to almost anyone who wants real results. They load the glutes through meaningful ranges of motion, allow you to get stronger week to week, and give you enough variety to stay interested and stick with your glute routine long-term.
**Disclaimer: This content is for informational purposes only and is not intended as a substitute for professional medical or fitness advice. Always consult with a qualified healthcare provider or certified trainer before beginning any new exercise program, especially if you have existing injuries or medical conditions. Proper form is essential to prevent injury.
How Your Glutes Grow
Glutes grow for the same reason any muscle does: they’re challenged with enough resistance, through a good range of motion, often enough to force adaptation.
At a basic level, that means if you want bigger and stronger glutes, you need exercises that do three things.
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The exercise has to actually load the glutes, not just go through the motions.
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You need to use a range of motion that puts the glutes under tension, especially in stretched and fully extended positions.
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You have to progressively challenge them over time (more reps, more control, more load, or better execution).
Real, lasting growth comes from mechanical tension and consistency. Exercises that involve hip extension, like squats, hinges, thrusts, and lunges, are typically great for glute development. But you’ve still got to do them for long enough and hard enough.
The goal isn’t to annihilate your glutes every session. It’s to train them intelligently, recover, and come back a little stronger each week. That’s what builds glutes that are strong, powerful, and visibly developed.
The 9 Best Glute Exercises to Build Strength and Shape
If I were training a client who wanted stronger, better-looking glutes, this is the short list I’d pull from again and again.
These exercises hit the glutes through different angles and ranges of motion, which is key for both strength and shape.
You don’t need to squeeze all of them into one workout, but every effective glute program is built around some combination of these movements.
1. Barbell Hip Thrust
This is one of the best pure glute builders there is. The hip thrust loads the glutes hardest at full hip extension, which is where they’re meant to work.
Because your torso is supported, you can usually use heavier loads without stressing the lower back. That makes it ideal for building glute strength and size over time.
Focus on controlled reps, a full lockout, and squeezing the glutes at the top; not bouncing the weight.
2. Back Squat
Squats are often thought of as a quad exercise, but when you squat deep enough, the glutes do a huge amount of work.
The key is depth and control. Sitting into the hips, keeping the torso stable, and reaching a depth where your hips drop below parallel shifts more load onto the glutes.
This makes the squat a powerful tool for overall lower-body strength while still driving glute growth.
3. Romanian Deadlift
The Romanian deadlift trains the glutes through a loaded hip hinge, with a big emphasis on the stretch position.
As you push the hips back and lower the weight, the glutes lengthen under tension. That stretch, combined with controlled reps, is a strong stimulus for growth.
Think long spine, soft knees, and pushing the floor away as you stand back up. This is less about how much weight you lift and more about how well you move it.
4. Bulgarian Split Squat
This is one of the most effective single-leg exercises for building the glutes. It forces each side to work independently, which helps clean up strength imbalances while absolutely loading the working glute.
The long range of motion and forward torso angle put a lot of tension on the front-leg glute, especially at the bottom of the movement.
Start lighter than you think, stay controlled, and focus on driving through the heel of the front foot. It’s uncomfortable; but it works.
5. Walking or Reverse Lunges
Lunges train the glutes through dynamic hip extension while also challenging balance and coordination.
Reverse lunges tend to be easier on the knees and keep more tension on the glutes, while walking lunges add a stability and conditioning element. Either way, long steps and a slight forward lean will shift the emphasis toward the glutes.
These are great for building muscle that actually carries over to real-world movement.
6. Frog Pumps
Frog pumps look simple, but they’re surprisingly effective when used correctly.
With the soles of your feet together and knees out wide, the glutes stay under constant tension, especially at the top of the movement. This makes frog pumps a great high-rep accessory or finisher.
You won’t use heavy weight here; the goal is controlled reps, strong contractions, and accumulating quality volume without beating up your joints.
(Check out our full guide on frog pumps here).
7. Glute Bridge (Barbell or Bodyweight)
Think of the glute bridge as the hip thrust’s simpler cousin. It’s easy to learn, easy to scale, and very effective when done with intent.
Because the range of motion is shorter, bridges work well for beginners, warm-ups, or higher-rep sets focused on clean glute contractions.
Barbell bridges let you add load, while bodyweight versions are great for reinforcing proper hip extension without beating you up.
8. Cable Kickbacks or Machine Hip Extensions
These are your isolation tools. They don’t replace big lifts, but they’re excellent for adding targeted glute work without a lot of systemic fatigue.
The constant tension from cables or machines keeps the glutes working through the entire rep. Keep the weight moderate, move slowly, and avoid swinging.
These are awesome at the end of a workout when you want to add volume without stressing your lower back or joints.
9. Step-Ups (High Box)
Step-ups are simple, brutal, and very effective for glute development when the box is high enough.
Driving through one leg at a time forces the glutes to produce real force while also challenging balance and control.
A knee height box, slow lowering, and minimal push from the back leg will keep the emphasis where it belongs: on the working glute.
How to Program These Glute Exercises Effectively
Growing your glutes isn’t complicated. You just need enough quality work, done consistently.
For most people, training glutes 2-3 times per week works best. That gives you enough frequency to grow while still allowing recovery.
Each session should include at least one big, challenging movement like a squat, hip thrust, or hinge, followed by one or two accessories that train the glutes through a different angle or range of motion.
In terms of volume, as a ballpark figure aim for 10-16 hard sets for glutes per week (spread across sessions). If you’re doing heavier compound lifts, go with moderate rep ranges, while single-leg and isolation exercises shine with slightly higher reps and more control.
Don’t try to fit every exercise into your routine; instead, pick a few, focus on perfecting your technique and progressing over time (more reps, better control, or slightly more load).
The goal isn’t to destroy your glutes every workout. It’s to train them hard enough to grow, recover well, and come back stronger the next time.
FAQs: Growing Strong, Great-Looking Glutes
Here are a few questions I often see from people wanting to build bigger, more powerful glutes.
How many days per week should I train glutes?
For most people, two to three days per week is ideal. That gives you enough stimulus to grow without constantly training sore muscles. If you’re lifting hard and recovering well, you don’t need more than that.
Are squats enough to grow glutes?
Squats can be more than enough to maintain progress. If you want to really dial in on your glutes, though, you’ll want to combine squats with hip-dominant movements like hip thrusts, hinges, and lunges. Different exercises load the glutes in different ways, and that variety matters if you want ideal results.
Can I grow my glutes without heavy weights?
Yes. While heavier loads are helpful, glutes also respond well to moderate weights, higher reps, slower tempo, and strong effort. The key is getting close to failure and progressing over time, not just lifting heavy for the sake of your ego.
How long does it take to see glute growth?
Most people start to notice strength changes within a few weeks. Visible changes usually take a couple of months, depending on training consistency, nutrition, and starting point. Glute growth is slow, but very reliable if you stay consistent.
Do I need to feel a “glute burn” for growth?
No. A burn can happen, especially with higher reps, but it’s not a requirement. Glute growth comes from mechanical tension and progressive overload. If you’re getting stronger and training through good ranges of motion, the results will follow.
Final Thoughts
Building strong, great-looking glutes comes down to picking the right movements, training them with intent, and giving yourself enough time to improve.
If you focus on a few key lifts, use good range of motion, and gradually challenge yourself over time, your glutes will grow. Keep your training consistent, recover well, and resist the urge to constantly switch things up. Progress (not novelty) is what drives results.
Train your glutes like they matter, because they do. Do that, and both your performance and your physique will take care of themselves.