Best Exercises to Build Bigger Glutes: The Complete Glute Growth Guide

💡 Why Your Glutes Won't Grow (And How to Fix It)

You squat. You lunge. You work hard on leg day.

But when you look in the mirror... your glutes look exactly the same as they did six months ago.

What's the problem?

Most people train their legs—not their glutes. Big difference.

Here's the truth: Your glutes are the largest muscle group in your body, and they deserve dedicated, targeted training.

Squats alone won't build a powerful posterior. You need specific exercises that maximally activate all three glute muscles—and you need the right equipment to overload them progressively.

Today, you're getting the complete blueprint for building glutes that are strong, sculpted, and impossible to ignore.

🔍 Understanding Your Glutes: The Three Muscles You Need to Target

Your glutes aren't just one muscle—they're three distinct muscles that need different exercises:

🍑 Gluteus Maximus (The Powerhouse)

• 💪 The largest and most visible glute muscle
• 🔥 Responsible for hip extension (driving hips forward)
• 🎯 Gives you the rounded, lifted look

Best Activated By: Hip thrusts, Romanian deadlifts, glute bridges

💎 Gluteus Medius (The Shape Creator)

• 💪 Located on the upper/outer glute
• 🔥 Responsible for hip abduction (moving leg away from body)
• 🎯 Creates width and the coveted "shelf" appearance

Best Activated By: Side-lying hip abductions, cable kickbacks, Bulgarian split squats

✨ Gluteus Minimus (The Stabilizer)

• 💪 Smallest glute muscle, deep under medius
• 🔥 Works with medius for hip stability
• 🎯 Prevents knee valgus (knees caving in)

Best Activated By: Monster walks, clamshells, single-leg exercises

The secret to complete glute development? Train all three muscles with the right exercise selection.

🏆 The Top 10 Glute-Building Exercises (Ranked by Science)

🥇 1. Barbell Hip Thrust (The King of Glute Exercises)

Why It's #1:

• 🔥 Highest glute activation of any exercise (up to 200% more than squats)
• 💪 Pure hip extension - isolates glutes perfectly
• 📈 Easy to overload - you can lift heavy weight safely

How To Do It:

1. Sit on ground with upper back against bench
2. Roll loaded barbell over hips (use pad!)
3. Drive through heels, thrust hips upward
4. Squeeze glutes HARD at top for 2 seconds
5. Lower with control

Programming: 4 sets of 8-12 reps, 2-3x per week

👉 Barbell Hip Thrust Pad for Comfort

This pad is non-negotiable. Without it, heavy hip thrusts hurt like hell. With it, you can focus on squeezing your glutes instead of managing discomfort. Game-changer for progressive overload.

🥈 2. Romanian Deadlift (RDL) (The Glute Stretcher)

Why It Works:

• 💪 Targets glutes through full range of motion
• 🔥 Massive stretch at bottom = more muscle damage = more growth
• 🎯 Also builds hamstrings for complete posterior chain

Form Keys:

• Keep bar close to legs throughout
• Slight bend in knees (not stiff-leg)
• Feel stretch in glutes and hamstrings
• Drive hips forward to return to standing

Programming: 4 sets of 10-12 reps

👉 Olympic Barbell for Deadlifts

A quality barbell with proper knurling makes RDLs safer and more effective. Cheap bars slip and can cause form breakdown. Invest in equipment that lasts.

🥉 3. Bulgarian Split Squat (The Asymmetry Destroyer)

Why It's Essential:

• 🎯 Fixes left-right imbalances that limit growth
• 💪 Unilateral training forces each glute to work maximally
• 🔥 Hits glute max AND medius simultaneously

Setup:

• Rear foot elevated on bench 12-18 inches high
• Front foot far enough forward that knee doesn't pass toes
• Hold dumbbells at sides or barbell on back
• Descend until rear knee almost touches ground

Programming: 3 sets of 10-12 reps per leg

👉 Adjustable Dumbbells for Split Squats

Start with these before progressing to barbell. They're easier to balance, safer if you fail, and perfect for home training. Adjust weight in 5-lb increments for perfect progression.

🔥 4. Cable Pull-Throughs (The Mind-Muscle Connection Builder)

Why Coaches Love It:

• 🎯 Teaches proper hip hinge pattern
• 💪 Constant tension throughout movement
• 🔥 Low injury risk compared to heavy deadlifts

Execution:

• Face away from cable machine, rope between legs
• Hinge at hips, let weight pull you back (feel glute stretch)
• Drive hips forward explosively
• Squeeze glutes at top

Programming: 3 sets of 15-20 reps (as accessory work)

💪 5. Single-Leg Glute Bridge (The Activation Master)

Why It's Underrated:

• 🔥 Isolates each glute individually
• 💪 Requires no equipment to start
• 🎯 Perfect for warm-ups or finishers

How To:

• Lie on back, one foot planted, other leg extended
• Drive through planted heel, lift hips
• Squeeze glute at top for 3 seconds
• Lower slowly, repeat

Programming: 3 sets of 15-20 reps per leg

👉 Resistance Bands for Progressive Overload

Add bands across hips to make bodyweight glute bridges harder. Progress from light to heavy bands before adding weights.

🎯 6. Banded Lateral Walks (Monster Walks)

Why Every Athlete Needs These:

• 💎 Directly targets glute medius
• 🔥 Prevents knee injuries by strengthening hip stabilizers
• 💪 Perfect warm-up before heavy lifting

Technique:

• Band above knees or around ankles
• Slight squat position
• Step laterally while maintaining tension
• Don't let knees cave inward

Programming: 3 sets of 20 steps each direction (great warm-up)

🏋️ 7. Sumo Deadlift (The Wide-Stance Power Move)

Why It Hits Glutes Harder:

• 🎯 Wider stance = more glute recruitment
• 💪 Less lower back stress than conventional deadlifts
• 🔥 Allows heavier loads for maximum overload

Form Checklist:

• Toes pointed out 30-45 degrees
• Grip inside legs (closer than conventional)
• Vertical shins at start
• Drive through outer heels

Programming: 4 sets of 6-8 reps (heavy strength work)

🔥 8. Step-Ups (The Functional Strength Builder)

Why They Work:

• 💪 Unilateral movement that mimics real-life actions
• 🎯 Glute max activation through full hip extension
• 🔥 Scalable with height and weight

Execution:

• Step onto box 16-24 inches high
• Drive through heel of elevated foot
• Stand fully on box, squeeze glute
• Lower with control

Programming: 3 sets of 12-15 reps per leg

👉 Adjustable Plyometric Box

Adjust height from 16 to 24 inches. Start lower and progress higher as glutes get stronger. Also great for box jumps and other explosive movements.

💥 9. Cable Kickbacks (The Glute Isolation Exercise)

Why Bodybuilders Use Them:

• 🎯 Direct glute max isolation
• 💪 Constant cable tension = continuous muscle activation
• 🔥 Easy to feel the mind-muscle connection

Setup:

• Attach ankle strap to low cable
• Face cable machine, slight forward lean
• Kick leg back, squeeze glute hard
• Control return to start

Programming: 3 sets of 15-20 reps per leg (finish/pump work)

🍑 10. Frog Pumps (The Finisher That Burns)

Why They're Secret Weapons:

• 🔥 Minimal equipment needed
• 💪 High-rep burnout sets create metabolic stress
• 🎯 Pure glute isolation

How To:

• Lie on back, bring soles of feet together
• Knees fall outward (frog position)
• Thrust hips upward, squeeze glutes
• Pump for high reps

Programming: 2-3 sets of 30-50 reps (burnout finisher)

🧘 The Perfect Glute Training Week

🛠️ Essential Equipment for Maximum Glute Growth

👉 Fabric Resistance Bands (Booty Bands)

These won't roll or slip like latex bands. Use them for warm-up activation, lateral walks, and adding resistance to glute bridges. Essential for targeting glute medius.

👉 Adjustable Weight Bench for Hip Thrusts

You need a stable, padded bench at the right height for proper hip thrust form. This adjustable bench works for hip thrusts, incline press, and dozens of other exercises.

👉 Ankle Straps for Cable Exercises

Attach these to any cable machine for kickbacks, abductions, and other isolation moves. Comfortable padding prevents chafing during high-rep sets.

💊 Supplements That Support Glute Growth

Building muscle requires proper nutrition:

👉 Creatine Monohydrate for Strength

Increases strength by 10-15%, letting you lift heavier on hip thrusts and deadlifts. More weight = more glute growth. 5g daily, every day.

👉 Grass-Fed Whey Protein

Hit your protein target of 1g per pound of body weight. Your glutes need amino acids to grow bigger and stronger after training.

🔚 Build the Glutes You Want

Strong, sculpted glutes aren't built by accident. They're built through:

✅ Targeted exercise selection that hits all three glute muscles
✅ Progressive overload with heavier weights over time
✅ Adequate volume (15-20 sets per week for glutes)
✅ Proper nutrition to fuel muscle growth
✅ Consistency for 8-12 weeks minimum

The exercises in this guide are proven by science and used by elite athletes and bodybuilders worldwide. They work—if you work them.

Stop doing endless squats that mostly build quads. Start training your glutes directly with movements designed to maximize activation and growth.

👉 Next workout: Start with barbell hip thrusts. Feel the difference when you actually target your glutes.

Your glutes are your body's powerhouse. Train them like it.

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⚠️ Disclaimer: Always consult with your healthcare provider or a certified fitness professional before starting any new training program, especially if you have existing health conditions or injuries. This article contains affiliate links — we may earn a commission if you purchase through these links at no extra cost to you.