Best Glutes Workouts

About

This workout focuses on targeting the gluteal muscle group, located on the posterior aspect of the hip region. It plays a pivotal role in facilitating leg and hip movement. Exercises integral to this routine include squats, deadlifts, and hip thrusts, which are highly effective for engaging this area. The training emphasizes proper form and technique to maximize results safely. Tailor the repetitions and resistance to your comfort level. Achieve a strong and functional lower body foundation with this structured regime.

Frequently Asked Questions about Glute Workouts

How do you hit all 3 glute muscles?

Combine hip extension, abduction, and external rotation: barbell hip thrusts, deep back or front squats, Romanian deadlifts, walking lunges, and cable/band abductions. Mix at least one compound and one abduction movement per session for full coverage.

How do glute exercises increase glute size?

Progressive resistance plus adequate protein (≈1 g/lb body‑weight) and a slight calorie surplus stimulate glute hypertrophy, enlarging and rounding the muscle mass over time.

What machines at the gym work your glutes?

Hip‑thrust station, Smith machine (thrust or squat), cable tower (kickbacks, pull‑throughs), 45° leg press, glute–ham developer, and seated or standing hip‑abduction machine; use full range and heavy loads.

How can you build glutes fast?

Train glutes hard 2–3 × week with hip thrusts, squats, RDLs, lunges, pushing sets near failure (6–12 reps). Pair with 1.6–2.2 g protein/kg, a 200‑300 cal surplus, and 7‑9 h quality sleep to accelerate growth.

How many times a week should you work out glutes?

Two to three focused sessions with at least 48 hours of rest between directly loaded days maximizes muscle‑protein synthesis and recovery while limiting soreness.

What exercises flatten your glutes?

Prolonged calorie‑deficit cardio or only light, high‑rep body‑weight work can reduce glute volume. Keep at least two progressive‑overload strength sessions to preserve shape.

How can I build my glutes at home?

Use band or dumbbell hip thrusts, Bulgarian split squats, single‑leg RDLs, step‑ups, bridges, and lateral band walks. Invest in heavier bands/dumbbells or load backpacks to keep progressing.

What exercise hits all the glute muscles?

The barbell hip thrust (or heavy glute bridge) shows top activation across glute max, medius, and minimus—include it as your primary strength mover.

How do I activate glutes at the gym?

Warm up with banded clamshells, quadruped kickbacks, or monster walks, consciously squeezing the glutes for 10–15 reps; then transition into loaded compounds while maintaining that mind–muscle link.

How do you strengthen your gluteus muscle?

Progressively overload hip‑extension movements (thrusts, squats, RDLs, deadlifts) and sprinkle in isolated abduction work to address glute med/min, ensuring balanced strength.

How long does it take for glutes to grow?

Visible changes begin around 6–12 weeks with consistent training/diet; appreciable size and shape improvements typically require 6–12 months.

How many squats a day should I do to increase glute size?

Daily totals matter less than load and progression—aim for 3–4 challenging sets of 6–12 heavy squats (or hip thrusts) 2–3 × week, steadily increasing resistance.

Workout 1

Glutes

Workout 2

Glutes

Workout 3

Glutes

The 15 Best Glutes Exercises

Ranked By

Ranked based on Fitbod's internal data set of the most effective exercises. Learn More

1. Barbell Hip Thrust
SETS LOGGED
1,879,257
Glutes Strength
98 mScore
Glutes
Barbells
Flat Bench
The Barbell Hip Thrust is a strength exercise that targets your glutes using a barbell for added resistance. By resting your upper body on a bench, this move helps you build power and strength in your lower body.
How to do it
The Barbell Hip Thrust is a strength exercise that targets your glutes using a barbell for added resistance. By resting your upper body on a bench, this move helps you build power and strength in your lower body.
Sets, Reps, Weight
1
8reps
55lbs
2
8reps
55lbs
3
8reps
55lbs
Full Video & Instructions
2. Glute Kickback Machine
SETS LOGGED
1,405,344
Glutes Strength
99 mScore
Glutes
Glute Kickback Machine
The Glute Kickback Machine helps strengthen your glutes using a machine for added resistance. This exercise gives you better control and stability while allowing you to focus on the movement without worrying about balancing.
How to do it
The Glute Kickback Machine helps strengthen your glutes using a machine for added resistance. This exercise gives you better control and stability while allowing you to focus on the movement without worrying about balancing.
Sets, Reps, Weight
1
8reps
50lbs
2
8reps
50lbs
3
8reps
50lbs
Full Video & Instructions
3. Cable Hip Extension
SETS LOGGED
1,064,458
Glutes Strength
95 mScore
Glutes
Hi-Lo Pulley Cable
Cable Hip Extension is an exercise where you attach your leg to a cable machine and extend it behind you while standing. This helps strengthen your glutes and improve balance, as the cable provides controlled resistance.
How to do it
Cable Hip Extension is an exercise where you attach your leg to a cable machine and extend it behind you while standing. This helps strengthen your glutes and improve balance, as the cable provides controlled resistance.
Sets, Reps, Weight
1
8reps
30lbs
2
8reps
30lbs
3
8reps
30lbs
Full Video & Instructions
4. Single Leg Glute Bridge
SETS LOGGED
1,685,202
Glutes Strength
96 mScore
Glutes
The Single Leg Glute Bridge is a bodyweight exercise that focuses on strengthening your glutes one side at a time. This variation helps improve muscle activation and balance by isolating each side of your body.
How to do it
The Single Leg Glute Bridge is a bodyweight exercise that focuses on strengthening your glutes one side at a time. This variation helps improve muscle activation and balance by isolating each side of your body.
Sets, Reps, Weight
1
8reps
2
8reps
3
8reps
4
8reps
Full Video & Instructions
5. Single Leg Hip Thrust
SETS LOGGED
543,574
Glutes Strength
90 mScore
Glutes
The Single Leg Hip Thrust targets the glutes and hamstrings while improving strength and balance on one leg. This exercise adds instability, enhancing muscle activation and helping to correct strength imbalances between your legs.
How to do it
The Single Leg Hip Thrust targets the glutes and hamstrings while improving strength and balance on one leg. This exercise adds instability, enhancing muscle activation and helping to correct strength imbalances between your legs.
Sets, Reps, Weight
1
9reps
2
9reps
3
9reps
4
9reps
Full Video & Instructions
6. Elevated Hip Bridge
SETS LOGGED
804,505
Glutes Strength
96 mScore
Glutes
Flat Bench
The Elevated Hip Bridge is a challenging move that targets your glutes by elevating your feet on a surface like a bench. This variation improves your range of motion for better muscle engagement during the exercise.
How to do it
The Elevated Hip Bridge is a challenging move that targets your glutes by elevating your feet on a surface like a bench. This variation improves your range of motion for better muscle engagement during the exercise.
Sets, Reps, Weight
1
10reps
2
10reps
3
10reps
4
10reps
Full Video & Instructions
7. Hip Thrust
SETS LOGGED
3,890,283
Glutes Strength
99 mScore
Glutes
The Hip Thrust is an easy exercise that focuses on strengthening your glutes. It helps improve your glute drive, which benefits many other movements and exercises.
How to do it
The Hip Thrust is an easy exercise that focuses on strengthening your glutes. It helps improve your glute drive, which benefits many other movements and exercises.
Sets, Reps, Weight
1
16reps
2
16reps
3
16reps
4
16reps
Full Video & Instructions
8. Kneeling Squat
SETS LOGGED
658,980
Glutes Strength
86 mScore
Glutes
Barbells
The Kneeling Squat is an exercise that strengthens your thighs and glutes while being easy on your back and knees. It's especially good for beginners or those with limited mobility since it requires no balancing.
How to do it
The Kneeling Squat is an exercise that strengthens your thighs and glutes while being easy on your back and knees. It's especially good for beginners or those with limited mobility since it requires no balancing.
Sets, Reps, Weight
1
9reps
2
9reps
3
9reps
4
9reps
Full Video & Instructions
9. Single Leg Kickback
SETS LOGGED
2,719,302
Glutes Strength
95 mScore
Glutes
The Single Leg Kickback is a bodyweight exercise that strengthens your glutes. By lifting one leg at a time, it helps improve muscle balance and stability.
How to do it
The Single Leg Kickback is a bodyweight exercise that strengthens your glutes. By lifting one leg at a time, it helps improve muscle balance and stability.
Sets, Reps, Weight
1
8reps
2
8reps
3
8reps
4
8reps
Full Video & Instructions
10. Cable Pull Through
SETS LOGGED
961,630
Glutes Strength
91 mScore
Glutes
Hi-Lo Pulley Cable
The Cable Pull Through is an effective exercise that strengthens your glutes and improves your hip hinge movement. It uses a cable for steady resistance, making it easier to build muscle and enhance glute power. This is a good choice for beginners wanting to develop their lower body strength.
How to do it
The Cable Pull Through is an effective exercise that strengthens your glutes and improves your hip hinge movement. It uses a cable for steady resistance, making it easier to build muscle and enhance glute power. This is a good choice for beginners wanting to develop their lower body strength.
Sets, Reps, Weight
1
8reps
35lbs
2
8reps
35lbs
3
8reps
35lbs
Full Video & Instructions
11. Stability Ball Hip Bridge
SETS LOGGED
746,166
Glutes Strength
87 mScore
Glutes
Stability (Swiss) Ball
The Stability Ball Hip Bridge is a variation of the Glute Bridge that strengthens your glutes while using a stability ball for added challenge. It helps you improve muscle activation and stability. This exercise is performed by holding the position for a set time.
How to do it
The Stability Ball Hip Bridge is a variation of the Glute Bridge that strengthens your glutes while using a stability ball for added challenge. It helps you improve muscle activation and stability. This exercise is performed by holding the position for a set time.
Full Video & Instructions
12. Step Up
SETS LOGGED
1,602,387
Glutes Strength
89 mScore
Glutes
Box
Step Ups are a simple exercise that strengthens your legs, focusing on your glutes, quads, and hamstrings. They allow you to work each leg individually while standing, making them easier for beginners to perform.
How to do it
Step Ups are a simple exercise that strengthens your legs, focusing on your glutes, quads, and hamstrings. They allow you to work each leg individually while standing, making them easier for beginners to perform.
Sets, Reps, Weight
1
8reps
2
8reps
3
8reps
4
8reps
Full Video & Instructions
13. TRX Glute Bridge
SETS LOGGED
94,849
Glutes Strength
87 mScore
Glutes
TRX
The TRX Glute Bridge is a variation of the regular Glute Bridge that focuses on strengthening the glutes. By using TRX straps, this exercise adds instability, which helps engage your muscles more effectively.
How to do it
The TRX Glute Bridge is a variation of the regular Glute Bridge that focuses on strengthening the glutes. By using TRX straps, this exercise adds instability, which helps engage your muscles more effectively.
Sets, Reps, Weight
1
9reps
2
9reps
3
9reps
4
9reps
Full Video & Instructions
14. Forward Lunge with Twist
SETS LOGGED
214,448
Glutes Strength
85 mScore
Glutes
Stability (Swiss) Ball
Medicine Balls
The Forward Lunge with Twist is a variation of the lunge that strengthens your quads, glutes, and hamstrings while adding core stability. By holding a medicine ball and twisting, you enhance the effectiveness of the standard lunge for a better workout.
How to do it
The Forward Lunge with Twist is a variation of the lunge that strengthens your quads, glutes, and hamstrings while adding core stability. By holding a medicine ball and twisting, you enhance the effectiveness of the standard lunge for a better workout.
Full Video & Instructions
15. Single-Leg Stability Ball Hip Thrust
SETS LOGGED
135,013
Glutes Strength
86 mScore
Glutes
Stability (Swiss) Ball
The Single-Leg Stability Ball Hip Thrust is an exercise that works your glutes while adding a challenge with a stability ball. By placing your upper back on the ball and lifting one leg, you increase muscle activation and improve balance.
How to do it
The Single-Leg Stability Ball Hip Thrust is an exercise that works your glutes while adding a challenge with a stability ball. By placing your upper back on the ball and lifting one leg, you increase muscle activation and improve balance.
Sets, Reps, Weight
1
4reps
2
4reps
3
4reps
4
4reps
Full Video & Instructions