Best Glute Workouts: Build Strength, Shape, and Power That Lasts
- Harry Smith
- 4 hours ago
- 10 min read
The glutes are having a moment. From gym-goers chasing aesthetic curves to athletes unlocking explosive power, everyone seems to be chasing stronger glutes and with good reason. The glute muscles (the gluteus maximus, medius, and minimus) are the largest and most powerful muscle group in the human body. But they’re not just about looks. Training your glutes properly improves posture, protects against injury, enhances performance in running and lifting, and even alleviates lower back pain.
The truth is, most people spend far too much of their day sitting, which leads to underactive or “sleepy” glutes. That means poor muscle recruitment, weaker hips, and a greater risk of imbalance-related injuries. That’s why finding and following the best glute workouts is so important whether you train at home, in the gym, or somewhere in between.
In this guide, we’ll cover the best glute workouts for men, women, beginners, and advanced athletes. Whether you want size, strength, symmetry, or sculpted definition, we’ve got you covered. You’ll also get a free 4-week glute workout routine, technique advice, glute machine reviews, glute home training solutions, and frequently asked questions.
Contents:
Glute Anatomy 101: The Muscles Behind the Best Glute Workouts
Before we dive into the best glute workouts, it’s important to understand what we’re actually training.
The glutes are made up of three key muscles:
Gluteus Maximus: The largest of the three. This powerhouse handles hip extension, external rotation, and outward movement. It’s the prime mover in exercises like hip thrusts and squats.
Gluteus Medius: Located on the side of the hip, this muscle stabilises your pelvis during walking or single-leg movements. It’s activated during side steps, abductions, and lateral lunges.
Gluteus Minimus: The smallest of the group, this muscle works alongside the glute medius to stabilise the pelvis and assist in rotation.
These muscles don’t just work in isolation, they fire together during compound and accessory movements. That’s why the best glute workouts blend heavy lifts with targeted accessory work.
Here’s a quick visual breakdown:
Glute Muscle | Location | Primary Function | Example Exercises |
Gluteus Maximus | Back of the hips | Hip extension, rotation, outward movement | Hip Thrust, Deadlift |
Gluteus Medius | Side of hips | Pelvic stability, abduction | Banded Side Steps, Step-Ups |
Gluteus Minimus | Beneath medius | Stabilisation, rotation assistance | Cable Abduction, Fire Hydrants |
Coach’s Tip: Weak glutes often result in poor knee tracking during squats and lunges. If your knees cave inward, your glutes may need extra strengthening, especially the gluteus medius.
What Makes the Best Glute Workouts So Effective?
Not all workouts are created equal. The best glute workouts follow certain principles that separate them from random “booty burner” circuits. Here's what makes a glute workout truly effective:
Progressive Overload is the foundation. You need to consistently challenge your muscles with more resistance, more reps, or more sets over time. Without overload, you’re just maintaining, not growing.
Mind-Muscle Connection is another vital factor. Many people perform squats and deadlifts thinking they’re training their glutes, but end up loading their quads and back instead. Slowing down the reps, squeezing at the top, and visualising the muscle working can dramatically increase glute activation.
Variety Matters. The glutes respond best to a combination of compound lifts (for strength and size) and isolation movements (for shape and detail). The best glute workouts include both.
Finally, Recovery and Frequency. Training glutes two to three times per week with 48 hours between sessions allows for recovery and growth. Contrary to popular belief, it’s not optimal to train glutes every single day, you’ll risk burnout or overuse injuries.
Coach’s Tip: Use a tempo like 3-1-1 (3 seconds down, 1 pause, 1 second up) during hip thrusts or RDLs. This increases time under tension and improves glute activation.
The Best Glute Exercises to Build Muscle and Strength
Let’s get into the real reason you’re here, to find the best glute workouts to build muscle. This section gives you the most effective, science-backed movements that you can slot into any program. These aren’t fluff exercises; they’re proven glute-builders used by elite coaches and athletes.
Top Muscle-Building Glute Exercises
Barbell Hip Thrusts - Arguably the best glute-building exercise. It allows you to isolate the glutes under heavy load with minimal lower back strain. Focus on a full lockout at the top with a pause and controlled descent.
Romanian Deadlifts (RDLs) - Target the posterior chain, especially the glutes and hamstrings. Use dumbbells or a barbell, and ensure a deep hip hinge with minimal knee bend.
Bulgarian Split Squats - Brutal but effective. This unilateral exercise forces your glutes to stabilise and work hard through a full range of motion.
Glute-Focused Back Squats - By taking a wider stance and pushing your hips back, you shift more emphasis onto the glutes. Combine with pause squats or box squats for variation.
Cable Kickbacks and Standing Abductions - Isolation movements that target the glute max and medius. Great for finishing workouts or adding volume without joint strain.
Banded Lateral Walks and Clamshells - Often used for warm-ups or high-rep finishers, these movements target the glute medius and minimus, essential for stability and symmetry.
Best Glute Workouts for Men: Power, Performance, and Size
Despite the stereotype that glute training is only for women, men have just as much to gain, if not more, from the best glute workouts. Strong glutes improve sprint speed, squat depth, and deadlift power. They also enhance core stability and reduce back strain.
Men tend to respond well to heavy compound movements, explosive reps, and lower volume per session. Here’s a sample gym-based glute workout designed for male strength and athletic performance:
Example Men’s Glute Workout
Exercise | Sets | Reps | Focus |
Barbell Hip Thrust | 4 | 8–10 | Glute overload |
Romanian Deadlift | 3 | 10–12 | Posterior chain stretch |
Walking Dumbbell Lunge | 3 | 20 steps | Unilateral activation |
Weighted Step-Up | 3 | 8 each | Glute + quad development |
Sled Push (Heavy) | 4 | 15m | Glute drive and power |
Coach’s Tip: Don’t skip hip thrusts because they look “weird.” They’re one of the most biomechanically efficient ways to grow your glutes.
Best Glute Workouts for Women: Shape, Symmetry, and Tone
For women, the best glute workouts are often about enhancing shape and achieving better lower-body balance. While strength is still a priority, there’s also a desire for exercises that create a lifted, round aesthetic, especially in the gluteus medius and minimus.
Sample Women’s Glute Workout
Exercise | Sets | Reps | Focus |
Barbell Hip Thrust | 4 | 12–15 | Glute max development |
Banded Lateral Walks | 3 | 20 steps | Glute medius activation |
Step-Ups with Knee Drive | 3 | 10 each | Functional glute strength |
Cable Kickbacks | 3 | 15 | Glute isolation |
Glute Bridge Pulse (Bodyweight) | 3 | 25 | Finisher + burn |
Many women also benefit from cycle-syncing their training to match energy and recovery phases. During the luteal phase, for example, higher-rep accessory work can feel more manageable than heavy lifting.
Coach’s Tip: Want a ready-made fitness and CrossFit hybrid workout plan? Check out our 8 Week Intermediate CrossFit Program.
Best Glute Workouts at Home
No access to a gym? You can still follow some of the best glute workouts from home, using minimal or no equipment. The key is to use high reps, slow tempo, and mechanical drop sets to create enough muscular fatigue.
Bodyweight workouts still allow for progressive overload when structured correctly.
Top Home-Based Glute Moves
Glute Bridges and Single-Leg Glute Bridges
Banded Kickbacks and Fire Hydrants
Elevated Glute March
Wall Sits with Glute Squeeze
Tempo Squats to Chair
Sample At-Home Glute Workout
Movement | Reps | Tempo |
Glute Bridge (Feet Elevated) | 20 | 3-1-1 |
Side-Lying Leg Raises | 15 each | 2-1-2 |
Bulgarian Split Squats (Bodyweight) | 12 each | 3-1-1 |
Banded Kickbacks | 20 | 1-1-1 |
Wall Sit Hold | 60 sec | N/A |
Best Glute Workout Machines: Ranked and Reviewed
When it comes to gym equipment, some machines are a waste of time, others are gold for glute development. The best glute workout machines help you isolate, load, and control the movement in ways free weights sometimes can’t.
Here’s how the most common gym machines rank:
Machine | Effectiveness | Benefits |
★★★★★ | Perfect form, easy set-up, progressive overload | |
★★★★★ | Versatile for kickbacks, abductions, pull-throughs | |
★★★★☆ | Great for controlled squats, hip thrusts, and split squats | |
★★★★☆ | Isolates glute max with high reps and mind-muscle connection | |
★★★☆☆ | Good for glute medius; often misused with poor range of motion | |
★★★☆☆ | Can target glutes if feet are high and wide on the platform |
The best glute workouts often combine free weights with a few key machines, especially for higher-rep burnout sets or when fatigue makes barbell loading less efficient.
Coach’s Tip: Use the cable machine to mimic a kettlebell swing with cable pull-throughs. They offer a constant tension glute hinge movement and are ideal for building endurance-based glute volume.
The 4 Week Glute Workout Routine
To truly see gains, you need structure. Here’s a 4-week training plan that builds glute strength, shape, and endurance using the principles of progressive overload and recovery.
Training Frequency
3 glute-focused sessions per week
Ideally: Monday (Heavy), Wednesday (Stability & Medius), Friday (Hypertrophy & Burnout)
Each session includes progressive overload, varied rep schemes, and compound + isolation wor
Glute Workout Weekly Training Overview
Week | Day | Focus | Main Lift (Strength) | Accessories | Rep Tempo / Notes |
1 | 1 | Glute Max + Heavy Load | Barbell Hip Thrust | RDL, Walking Lunge, Frog Pumps | 3 sets each, 8–12 reps, tempo 2-1-1 |
2 | Glute Medius + Stability | Step-Up w/ Knee Drive | Banded Walks, Clamshells, Lateral Lunge | Focus on control, 3 sets, 12–15 reps | |
3 | Hypertrophy & Burnout | Glute Bridge (Feet Raised) | Cable Kickbacks, Curtsy Lunge, Pulse Squats | High rep, 3–4 sets, 15–20 reps | |
2 | 1 | Glute Max + Progressive | Hip Thrust (Increased Load) | RDL, Step-Ups, Elevated Frog Pumps | Increase to 4 sets, drop rest time slightly |
2 | Medius + Unilateral | Side-Lying Leg Raise (Weighted) | Band Walks, Wall Sit with Abduction | Add small dumbbells or ankle weights | |
3 | Hypertrophy Volume | Banded Glute Bridge | Lunge Pulses, Banded Kickbacks, Fire Hydrants | Supersets for burn | |
3 | 1 | Glute Max + Intensity | Barbell Hip Thrust (Pause) | Weighted RDL, Deficit Lunge | 4 sets, slow tempo (3-1-1) |
2 | Glute Medius & Core | Step-Up + Twist (DB) | Clamshells, Cable Abduction | Controlled movement, balance focus | |
3 | Burnout & Shape | Glute Bridge March | Curtsy Lunge Pulse, Band Hold Kicks | Add mechanical drop sets | |
4 | 1 | Max Effort Hip Thrust | 5RM Hip Thrust Attempt | RDL, Weighted Step-Up, Frog Pumps | Peak week, low reps, heavy load |
2 | Active Recovery + Medius | Band Walk Ladder | Side-Lying Raise, Banded Fire Hydrant | Mobility + activation only | |
3 | Hypertrophy Supersets | Glute Bridge x Band Walk | Lunge + Kickback, Sumo Squat to Jump | Giant sets, 3 rounds, minimal rest |
Key Weekly Progressions
Week 1: Focus on learning the movement patterns with perfect form and building a base
Week 2: Increase volume (add one extra set), maintain same weights
Week 3: Increase intensity, more time under tension and deliberate pauses
Week 4: Peak week with one max effort lift + hypertrophy burnout day
Coach’s Tip:
Use a notebook or app to track your weights and reps for each lift every week.
Focus on RPE (Rate of Perceived Exertion), aim for an RPE of 8 on your final sets.
On hypertrophy days, use a mirror or film yourself to ensure full range and glute activation, not lower back compensation.
Common Mistakes in Glute Training
Many people train their glutes, few do it effectively. Even the best glute workouts can be undone by poor form, bad exercise selection, or lack of recovery.
Mistake #1: Only Doing Squats
Squats are amazing, but they’re not a glute-dominant movement unless you make specific adjustments. They mostly target quads unless you cue hips-back and knees-out.
Mistake #2: Neglecting Isolation Work
Compound lifts are crucial, but accessory work like cable abductions and bridges bring out glute shape and balance.
Mistake #3: Poor Hip Hinge Mechanics
If you’re rounding your back during RDLs or relying on momentum, you’re limiting glute activation and risking injury.
Mistake #4: Skipping the Mind-Muscle Connection
Going through the motions isn’t enough. Focus on the glutes throughout every rep. Think: squeeze, pause, control.
Mistake #5: Overtraining Without Recovery
More isn’t always better. Glutes respond well to volume, but they also need time to grow. If you're sore every session, you're under-recovering.
Coach’s Tip: Film your form occasionally, especially for hip thrusts and RDLs. Watching yourself is the fastest way to correct posture, range, and tension.
How to Maximise Glute Growth
To make the most of the best glute workouts, you need more than just the right exercises. These supporting strategies will multiply your results over time.
Train with Intention
Use a full range of motion, slow eccentrics, and tempo manipulation. Don't rush through reps. Focus on quality over quantity.
Eat to Grow
Glute hypertrophy requires a caloric surplus and enough protein, ideally 1.6–2.2g per kg of bodyweight daily. Creatine monohydrate can also support glute training by increasing muscle energy availability.
Don’t Neglect Mobility
Tight hip flexors and hamstrings can limit glute activation. Spend 5–10 minutes on dynamic mobility before every session.
Track, Deload, Repeat
Every 4–6 weeks, plan a deload week where volume and load are reduced. This promotes recovery and prepares the body for the next block of growth.
Coach’s Tip: Don’t just “feel the burn.” Glute growth comes from a mix of mechanical tension (heavy load), metabolic stress (pump), and muscle damage (eccentric control).
Glute Workout FAQs
Which exercise best strengthens the glutes?
Barbell hip thrusts and Romanian deadlifts are two of the best. Both allow high loading and high glute activation throughout the movement.
What workouts are best for glutes at home?
Glute bridges, elevated lunges, banded walks, and tempo squats are perfect for home workouts. Use bands or dumbbells if possible.
Is it OK to train glutes every day?
No. While glutes recover quickly, they still need 48–72 hours depending on volume. 2–3 focused sessions a week is ideal.
What exercise works the glutes the most?
Studies show barbell hip thrusts activate the glutes more than squats or lunges when done with proper form.
How long does it take to grow glutes?
With consistent training and diet, noticeable growth can occur in 8–12 weeks. For major changes, expect 6–12 months.
Final Thoughts: The Journey to Your Best Glutes Starts Now
Training your glutes is about more than just chasing aesthetics. Whether you want to run faster, lift heavier, or simply feel better in your body, strong glutes are the foundation. The best glute workouts combine smart programming, progressive overload, variety, and discipline.
It doesn’t matter if you’re working out at home with a band or loading a barbell with 150kg, what matters is how you apply intensity, intention, and consistency.
Want More? Join the AMRAP Antics Movement
If you’re ready to take your glute training seriously, we’ve got you covered. From CrossFit hybrids to standalone strength programs, explore these next:
Want a personalised plan for your goals? Stay tuned for our new Custom Program Builder launching soon. Let’s grow those glutes the right way.
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