The 8 Best Exercises for Glutes

It’s not always easy to figure out which glute exercises are best for helping you achieve your goals or get the body you want.

Furthermore, what works for some doesn’t always work for others, especially since you need to take into account each person’s genetics, as well as their body structure and muscle composition.

However, don’t get discouraged, because with effort and dedication, it is indeed possible to achieve the glutes you’ve always dreamed of and, as a result, attain very satisfying results.

These glute exercises don’t just help fulfill an aesthetic desire.

Having good muscle tone in this area of the body is essential for stabilizing the pelvic girdle, which forms the base of the spine, thereby preventing, for example, those pesky backaches.

Glute exercises to start doing today

1. Squats

A basic and very simple exercise that you really shouldn’t skip.

Place your feet parallel and hip-width apart, bend your knees to form a 90-degree angle (or slightly lower if you can), always engaging your core and keeping your spine straight. Return to the starting standing position.

Once you can perform the exercise well using just your body weight, it’s time to start adding some weight. Doing barbell squats is the best way to progress with this exercise.

Do 8–15 repetitions for 3–4 sets.

2. Deadlift

The deadlift is considered one of the most effective exercises for working the back of the body. In fact, performing it involves the simultaneous work of several muscles.

Place your feet hip-width apart and grip the bar with both hands, keeping your arms straight.

Squeeze your glutes—this is the key to better results, but also to avoiding injury—and hinge at the hips, bending your knees slightly, until you lower the bar to the floor, or as low as you can go. Push your glutes back, keeping your back straight at all times.

Do 8–12 repetitions over three sets, and to make the exercise more challenging, try to progress by increasing the weight on the bar.

The deadlift, like the squat, is an exercise where you should use progressive overload.

3. Glute Bridge

This exercise is great for training your glutes, but also your abs.

Lie on your back with your knees bent and your feet flat on the floor. Squeeze your glutes and lift your core until your body forms a straight line from your head to your knees.

Lower yourself slowly and repeat 20 times for three sets.

Seem easy?

Then, take on the challenge: add a barbell with weights. You can also use a mini band around your legs to maintain constant tension in your glutes while doing the exercise.

4. High Step Up

Basically, this exercise is the same as a regular step-up, but with a higher box to really work your glutes.

Place your right foot on the box, keep your back straight, and fully extend your arms so the work is done in the hips; then lean forward slightly, lifting your body and stepping up onto the box.

The foot that steps up should not be placed flat on the box; only the ball of the foot should touch it.

Repeat the exercise 10 times with each foot on the box, for three sets. To make it harder, you can hold a dumbbell in each hand.

5. Barbell Hip Thrust

To perform this exercise, sit on the floor with your elbows resting on a bench. Place the weighted barbell on your hips and bend your knees to shoulder height, keeping your feet firmly planted on the floor.

Then, take a deep breath, squeeze your glutes tightly, and lift your hips until your knees are at a 90-degree angle.

Just like with the glute bridge, you can add a mini band around your legs to maintain constant tension in your glutes while performing the exercise.

Repeat 20 times, for three sets.

6. Diagonal Walking Lunge

Stand with your feet hip-width apart and hold a dumbbell in each hand.

Take a large diagonal step forward with one foot, forming a 90-degree angle, while lowering your back knee and lower body toward the floor.

Then bring your back leg forward and repeat the exercise, alternating legs, until you complete 10 steps on each leg. Repeat for three sets.

Increase the weight of the dumbbells you’re holding to increase the difficulty.

7. Side Plank with Leg Lift

In the side plank position, stabilize your pelvis and engage your core. Lift the leg not resting on the mat toward the ceiling.

Then, to target the glutes and achieve better results, keep your leg in external rotation for 20 repetitions. Repeat three times on each leg.

To increase the difficulty, add a mini band or ankle weights!

8. Frog Pump

Lie on the floor, preferably with your head resting on a rolled-up towel. Bring the soles of your feet together and bring them as close to your glutes as possible.

Place a dumbbell on your abdomen and lift your pelvis until your torso is straight.

Repeat 30 times for three sets.

Additional tips from the experts…

Bret Contreras, fitness guru and also known as “the glute guy,” offers some additional advice on how to get the glutes you’ve always wanted:

• • Variety is key: don’t rely on a single exercise to do all the work;
• • As you get used to the glute exercises you’re doing, you should increase the difficulty level, either by adding resistance—such as dumbbells or resistance bands—or by increasing the number of repetitions;
• • Include movements that involve hip thrusts in your workout routine, such as bridges and deadlifts;
• • Always include some form of squatting movement—examples include: squats, step-ups, pistol squats, Bulgarian split squats, etc.

To wrap up, here’s a tip: a strict exercise plan is useless if you don’t follow a healthy, balanced diet.

It is this balance that will help you feel better and achieve your goals more easily.

Happy training!

EXPLORE BOOMFIT PRODUCTS