Best Glute Exercises

The best glute exercises are the hip thrust, sumo deadlift, kettlebell swing, glute bridge, and cable glute kickback. Hip thrusts load the glutes hardest at full hip extension, sumo deadlifts load them from a deep stretch, and swings train fast hip drive. Bridges and kickbacks cover you without a barbell.

The 5 best glutes exercises

  1. Hip ThrustHeavy compound

    Resistance peaks at full hip extension, and it loads heavy without stacking spinal fatigue.

  2. Sumo DeadliftHeavy hinge

    Wide stance and a more upright torso put the glutes in charge of a heavy pull.

  3. Kettlebell SwingExplosive hinge

    Trains fast, forceful hip extension with a light bell and no rack or bench needed.

  4. Glute BridgeEquipment-free

    Floor version of the thrust with a shorter range, for when there is no bench.

  5. Cable Glute KickbackSingle-leg accessory

    One leg at a time under constant tension, so the weaker side cannot coast.

Every glutes exercise (5)

Below is every glute exercise in the FORMA library, with equipment, target muscles, and a demo on each page. Filter by what you actually have available and build the session from there.

Sumo Deadlift demonstrationSumo DeadliftGlutes · BarbellHip Thrust demonstrationHip ThrustGlutes · BarbellGlute Bridge demonstrationGlute BridgeGlutes · BodyweightKettlebell Swing demonstrationKettlebell SwingGlutes · KettlebellCable Glute Kickback demonstrationCable Glute KickbackGlutes · Cable

Common questions

How often should I train glutes?

Two to three sessions a week works for most lifters. Hip thrusts and bridges create less lower-back and hamstring fatigue than heavy deadlifting, so they are easy to repeat within the same week. Put the heaviest hinge or thrust early in a session while you are fresh, then use bridges and cable kickbacks as lighter work on a second or third day.

What rep range builds glutes best?

Use 5 to 8 reps on sumo deadlifts, 8 to 12 on hip thrusts, and 12 to 20 on glute bridges and cable kickbacks. The heavy compounds cover loading; the higher-rep work keeps tension on the glute in its shortened position, which is where a max load is hard to hold. Add weight on the compounds, reps on the accessories.

Why do I feel hip thrusts in my quads or lower back?

Almost always foot placement or back position. Feet parked too close to your hips turn the thrust into a leg press, so walk them out until your shins sit vertical at lockout. The back version comes from arching instead of extending the hip: keep the ribs down, chin tucked toward your chest, and finish the rep with your torso parallel to the floor.

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