Glute Exercises

Your glutes are the largest muscles in your body. They extend your hips when you stand up, climb stairs, run and jump, and they help keep your pelvis and knees stable. Strong glutes support better posture, more power in the gym and fewer aches in the hips and lower back.

The best glute exercises fall into a few groups: hip thrusts and bridges, hinges like Romanian deadlifts and swings, single-leg moves like split squats, and isolation exercises for the upper outer glutes.

Glute Exercises With Step-By-Step Guides

Back ExtensionMachine · BeginnerThe back extension is done on a 45-degree hyperextension bench.Bulgarian Split SquatDumbbell · IntermediateThe Bulgarian split squat is a single-leg squat with your back foot raised on a bench behind you.DeadliftBarbell · IntermediateThe deadlift is a barbell lift where you pick the bar up off the floor until you are standing tall, then put…Glute BridgeBodyweight · BeginnerThe glute bridge is a floor exercise where you lie on your back with your knees bent and push your hips up…Goblet SquatDumbbell · BeginnerThe goblet squat is a squat where you hold a kettlebell or dumbbell against your chest with both hands.Hack SquatMachine · IntermediateThe hack squat is a machine squat where you stand on an angled platform with your back against a padded sled and…Hip ThrustBarbell · BeginnerThe hip thrust is a glute exercise where you rest your upper back on a bench, place a barbell across your hips…Kettlebell SwingKettlebell · IntermediateThe kettlebell swing is a powerful hip-hinge exercise where you swing a kettlebell back between your legs, then snap your hips forward…Leg PressMachine · BeginnerThe leg press is a machine exercise where you sit in a reclined seat and push a weighted platform away with your…Single Leg Romanian DeadliftDumbbell · IntermediateThe single leg Romanian deadlift is a hip hinge done on one leg.Split SquatBodyweight · BeginnerThe split squat is a single-leg squat done in a staggered stance with one foot forward and one foot back.Hip Abduction MachineMachine · BeginnerThe hip abduction machine is a seated exercise where you push your knees apart against padded resistance.

How To Choose Glute Exercises

  • Include one bridge or hip thrust variation. These load the glutes heavily at the top of the movement.
  • Add a hinge such as a Romanian deadlift or kettlebell swing to train the glutes in a stretched position.
  • Use a single-leg exercise like a Bulgarian split squat to work each side and improve balance.
  • Finish with abduction work for the upper outer glutes if you want more shape and hip stability.

Related Exercise Pages

Frequently Asked Questions

How Often Should You Train Glutes?

Two to three sessions per week works well for most people, with at least a day of rest between hard sessions.

What Is The Best Glute Exercise?

There is no single best one. Hip thrusts, Romanian deadlifts and split squats each train the glutes differently, and using a mix gives the best results.

Can You Grow Your Glutes At Home?

Yes. Bridges, split squats, single-leg Romanian deadlifts and kettlebell swings all build the glutes with minimal equipment.

Our guides are for general information only. Check with your doctor before starting a new exercise program. Read our medical disclaimer.