7 Best Glute Exercises for a Nicer Shape

Hip thrusts are a powerful isolation exercise specifically targeting the gluteus maximus. By using a bench for support and driving the hips upward against resistance, this movement creates intense muscle activation. The exercise allows for progressive overload, meaning you can continuously challenge your muscles by adding more weight. Athletes and fitness enthusiasts love hip thrusts for their ability to build significant glute strength and create a more defined posterior chain.

Method

• Sit on the ground with your upper back against a bench
• Place a barbell or weight across your hips
• Plant feet firmly on the ground, shoulder-width apart
• Drive hips upward, squeezing glutes at the top of the movement
• Lower back down with control
• Perform 3-4 sets of 10-12 repetitions

Romanian deadlifts are an exceptional compound movement that engages multiple muscle groups simultaneously. By focusing on the hip hinge movement, this exercise develops incredible posterior chain strength, targeting glutes, hamstrings, and lower back muscles. The controlled eccentric movement helps improve muscle flexibility and builds functional strength essential for daily activities and athletic performance.

Method

• Stand with feet hip-width apart, holding a barbell
• Slight bend in knees, hinge at hips
• Lower bar down legs while keeping back straight
• Feel stretch in hamstrings and glutes
• Return to standing position by driving hips forward
• Perform 3-4 sets of 8-10 repetitions

Bulgarian split squats are a challenging unilateral exercise that exposes and corrects muscle imbalances between legs. By working each leg independently, this exercise ensures equal strength development and improved balance. The elevated rear leg increases range of motion and muscle engagement, making it an excellent functional training movement that translates directly to athletic performance and everyday movements.

Method

• Stand about 2-3 feet from a bench
• Place one foot behind you on the bench
• Lower into a lunge, keeping front knee over ankle
• Drive through front heel to return to start
• Alternate legs
• Perform 3 sets of 10-12 reps per leg

Banded clamshells are a low-impact, highly effective exercise specifically targeting the gluteus medius,  a crucial stabilizing muscle often neglected in traditional lower body workouts. By using a resistance band, this exercise increases muscle engagement and helps develop side hip strength. The controlled movement improves hip mobility, corrects muscle imbalances, and provides excellent injury prevention benefits for athletes and fitness enthusiasts.

Method

• Lie on side with knees bent at 45-degree angle
• Place resistance band around both legs just above knees
• Keep feet together, lift top knee while keeping feet connected
• Slowly return to starting position
• Maintain core engagement throughout movement
• Perform 3 sets of 15-20 repetitions per side

Sumo squats offer a unique variation to traditional squats by using a wider stance that emphasizes inner thigh and glute muscles. The external rotation of the hips during this movement creates increased muscle activation in the gluteal region. This exercise is particularly effective for individuals looking to target often-neglected muscle groups and improve overall lower body strength and mobility.

Method

• Stand with feet wider than shoulder-width
• Toes pointed slightly outward
• Lower into deep squat, keeping chest up
• Push through heels to return to start
• Can add dumbbells for increased resistance

Step-ups are a dynamic, functional exercise that mimics real-world movements like climbing stairs or ascending hiking trails. By using a raised platform, this exercise challenges balance, coordination, and unilateral leg strength. The movement pattern closely resembles everyday activities, making it an excellent choice for improving overall functional fitness and developing strong, powerful glutes.

Method

• Use a sturdy bench or platform
• Step up with one leg, driving through heel
• Bring other leg up completely
• Step back down with control
• Alternate legs
• Add weights for increased difficulty
• Perform 3 sets of 10-12 reps per leg

Cable kickbacks provide a unique, constant tension approach to glute training. By using a cable machine, this exercise maintains continuous resistance throughout the entire movement, maximizing muscle activation and engagement. The controlled motion allows for precise targeting of the gluteal muscles, making it an excellent choice for muscle definition and strength development.

Method

• Attach ankle strap to cable machine
• Face machine, slight bend in supporting leg
• Kick working leg back, squeezing glute
• Controlled return to starting position
• Maintain core engagement
• Perform 3 sets of 12-15 reps per leg