Your gluteus maximus is the largest, most powerful single muscle in your body, and your glutes drive nearly every athletic movement: sprinting, jumping, squatting and hinging. Building them isn't just about aesthetics; strong glutes help support your lower back, stabilize your hips and improve posture. The catch is that no single exercise does it all. The glutes respond best to a mix of heavy hip extension, single-leg work and direct contraction exercises. Below are the 8 best glute exercises, each ranked and explained, with form guides in our exercise library. Pair them with our free AI workout builder to assemble a complete program.
How we ranked these glute exercises
We ranked these movements on three factors that actually drive glute growth: the tension placed on the glutes at their peak contraction (hip lockout), how much load you can progressively add over time, and how well each trains the glutes through a full range of motion.
The glutes have three main jobs: hip extension (driving your thigh backward), hip abduction (moving your leg out to the side) and external rotation. A complete program covers all three. That's why this list blends bilateral barbell lifts for raw load, single-leg movements for balance and the often-weaker gluteus medius, and direct contraction exercises that finish the muscle off.
No single exercise is enough on its own. The most effective approach is to pick one heavy hip-extension lift, one hinge, one single-leg movement and one accessory, then rotate them across the week. Progressive overload, adding reps or weight over time, matters more than any specific exercise choice.
1. Hip Thrust — the king of glute builders
The barbell hip thrust ranks first because it loads the glutes precisely where they're strongest: at full hip extension. Unlike squats, where the glutes work hardest at the bottom, the hip thrust peaks the contraction at lockout, exactly where the glutes generate the most force. That makes it the single most direct way to overload them.
It's also forgiving on the lower back and knees, so you can load it heavily without the systemic fatigue of a squat or deadlift. Research on glute activation consistently shows hip thrusts producing some of the highest glute EMG readings of any exercise.
- Set your upper back on a bench, barbell over your hips (use a pad).
- Drive through your heels and thrust up until your torso is roughly parallel to the floor.
- Squeeze hard at the top, ribs down, then lower under control.
Programmed at 4 sets of 8-12 reps, it's the anchor of any serious glute routine.
2. Romanian Deadlift — the hip-hinge powerhouse
The Romanian deadlift (RDL) is the best hinge for the glutes and hamstrings together. By pushing your hips back and loading a deep stretch under tension, the RDL builds the glutes through a long, lengthened range, which is increasingly understood to be a strong driver of muscle growth. It also teaches the hip-hinge pattern that supports your lower back and transfers directly to deadlifts and athletic power.
- Hold the bar at your thighs with soft knees.
- Push your hips back, sliding the bar down your legs until you feel a hamstring stretch.
- Drive your hips forward to stand, squeezing your glutes at the top.
Keep your back flat throughout, the most common mistake is rounding it. Aim for 3-4 sets of 8-12 controlled reps. The conventional deadlift is a heavier alternative when you want maximum load.
3. Bulgarian Split Squat — the single-leg standout
The Bulgarian split squat is one of the most effective single-leg exercises for the glutes. With your rear foot elevated on a bench, your front leg bears most of the load, forcing each glute to work independently and exposing left-right imbalances most people don't know they have. The long range of motion and the demand on hip stability make it brutal but highly productive, you'll feel it with surprisingly light weights.
- Place your rear foot on a bench behind you, front foot a stride ahead.
- Lower until your back knee nears the floor, keeping your torso slightly forward to bias the glutes.
- Drive up through your front heel.
Leaning forward and taking a longer stride shifts emphasis from the quads to the glutes. Start with bodyweight, then add dumbbells. Three sets of 8-12 per leg is plenty.
4. Barbell Back Squat & 5. Glute Bridge
Barbell back squat. The barbell back squat builds the glutes, quads and entire posterior chain under heavy load. It's more quad-dominant than a hip thrust, but squatting to at least parallel recruits the glutes powerfully out of the bottom. Its biggest edge is loadability, you can add weight for years.
- Bar across your upper back, feet shoulder-width, toes slightly out.
- Brace and sit down and back, knees tracking over your toes.
- Descend to at least parallel, then drive up through mid-foot. Squatting deeper and using a slightly wider stance can increase glute involvement. Train 3-5 sets of 5-8 reps and check your numbers against our strength standards.
Glute bridge. The glute bridge is the bodyweight cousin of the hip thrust and a great starting point for beginners or a warm-up to switch on the glutes. Drive through your heels, lift your hips to a straight line, and squeeze hard at the top without arching your lower back. Use 3 sets of 12-20 reps, or as activation before heavier lifts.
6. Cable Glute Kickback & 7. Kettlebell Swing
Cable glute kickback. The cable glute kickback is a strong isolation move for the glutes. Extending one leg straight back against constant cable tension targets the gluteus maximus with minimal help from other muscles, ideal for refining shape and reinforcing the contraction. Keep a slight knee bend, kick straight back, squeeze, and return slowly. Don't arch your lower back to swing the weight, the motion comes from the hip. Run 3 sets of 12-15 per leg as a finisher; resistance bands work well at home. See the full exercise library for cable and band variations.
Kettlebell swing. The kettlebell swing is an excellent explosive hinge that doubles as conditioning. Power comes from a sharp snap of the hips, building explosive strength and endurance at once. Hinge and hike the bell back, snap your hips forward to swing it to roughly chest height, then let it fall into the next rep. The classic error is squatting instead of hinging, the power must come from the hips. Try 4 sets of 15-20 reps. For the closest loaded-hinge form cue, study the Romanian deadlift pattern first.
8. Step-Up & how to program it all
Step-up. The step-up rounds out the list as a joint-friendly single-leg movement with strong real-world carryover. The taller the box, the more hip flexion you create and the harder your glutes work to extend the hip. Place one foot fully on the box, drive through that heel to stand tall, and lower under control without pushing off the bottom foot. Three sets of 10-12 per leg fits at the end of a leg session. You'll find more single-leg options in the exercise library.
Putting it together. Train glutes 2-3 times weekly with roughly 48 hours between hard sessions. A balanced week looks like:
- One heavy hip-extension lift (hip thrust or back squat) for strength and load.
- One hinge (Romanian deadlift) for the stretch-loaded posterior chain.
- One single-leg movement (Bulgarian split squat or step-up).
- One accessory or finisher (cable kickback, glute bridge or swing).
Progressive overload is non-negotiable, add a little weight or a couple of reps over time. Muscle generally grows best with enough protein and at least maintenance calories, often a slight surplus; use our TDEE calculator to find your maintenance calories. This is general guidance, not medical advice; if you have hip, knee or back issues, check with a doctor or physical therapist before loading these heavily.
Key takeaways
- Hip thrusts are the most effective glute builder because they load peak contraction at full hip extension, where the glutes are strongest.
- A complete glute program blends a heavy hip-extension lift, a hinge, a single-leg movement and a direct isolation finisher.
- Single-leg exercises like Bulgarian split squats and step-ups train the often-neglected gluteus medius and help fix left-right imbalances.
- Train glutes 2-3 times per week and prioritize progressive overload, adding weight or reps, over chasing new exercises.
- Muscle growth needs enough protein and at least maintenance calories, often a slight surplus, so pair training with appropriate nutrition.
Frequently asked questions
What is the single best exercise for glutes?
The barbell hip thrust is widely considered the best single glute exercise. It loads the glutes at full hip extension, the point where they produce the most force, and consistently shows the highest glute activation in studies. It's also easy to load heavily without straining the lower back or knees.
How often should I train my glutes?
Train glutes 2-3 times per week for a good balance of stimulus and recovery, leaving roughly 48 hours between hard sessions. The glutes recover relatively quickly, so this frequency lets you accumulate enough volume to grow while still progressing the weight over time.
Can I build glutes at home without equipment?
Yes. Glute bridges, Bulgarian split squats and step-ups can all be done with bodyweight, and resistance bands add tension for kickbacks and bridges. To keep progressing, increase reps, slow the tempo or add a band, since muscles need progressive overload to grow even without heavy weights.
Why do squats not grow my glutes much?
Standard back squats are more quad-dominant and load the glutes hardest mainly near the bottom. To bias the glutes, squat deeper, widen your stance slightly, and add dedicated hip-extension work like hip thrusts and Romanian deadlifts that load the glutes at lockout and through a stretch.
How long until I see glute growth?
With consistent training 2-3 times weekly and progressive overload, many people notice strength gains within 4-6 weeks and visible changes in roughly 8-12 weeks. Timelines vary by individual. Visible results also depend on nutrition and overall body-fat levels, alongside getting enough protein.