The Best Glutes Exercises

Top Exercises

Static Lunge Kick

Beginner / Bodyweight-only / Glutes / lunge

Combines lower-body strength with explosive power and balance. It targets the quads and glutes while challenging the core.

Sled Wide Hack Squat

Beginner / Sled Machine / Glutes / squat

A wide-stance hack squat that shifts focus toward the adductors and gluteus maximus. The stable sled allows for a safe, controlled wide-stance movement.

Sumo Squat

Beginner / Bodyweight-only / Glutes / squat

A wide-stance squat variation. It shifts the emphasis to the adductors and glutes while improving hip mobility.

Side Hip

Beginner / Captain's Chair / Glutes / isolation

A lateral movement focusing on the hip abductors and obliques. It improves hip mobility and strengthens the lateral stabilizers of the lower body.

Resistance Band Bent Leg Side Kick

Beginner / Mini Loop Bands / Glutes / isolation

A targeted glute medius exercise using a resistance band. It improves lateral hip stability and helps sculpt the outer glutes.

Lever Hip Thrust

Intermediate / Leverage Machine / Glutes / hinge

A machine-based hip thrust for maximum glute development. It provides a safer and more stable environment for heavy hip extension.

Butt Bridge

Beginner / Bodyweight-only / Glutes / hinge

A glute-focused isolation move. Similar to the standard bridge, it emphasizes maximal glute contraction and pelvic stability.

Side Split Squat

Intermediate / Barbell / Glutes / squat

Targets the quads, glutes, and adductors from a lateral split stance. It improves frontal plane stability and corrects lower-body imbalances.

Reverse Plank with Leg Lift

Intermediate / Bodyweight-only / Glutes / core

A powerful posterior chain exercise targeting the glutes, hamstrings, and lower back while the leg lift challenges the core stabilizers.

Lever Standing Rear Kick

Beginner / Leverage Machine / Glutes / isolation

A powerful movement for the posterior chain, specifically targeting the glutes. It mimics a kickback motion with added machine stability.

Landmine Sumo Squat

Intermediate / Barbell / Glutes / squat

Targets the adductors and glutes with the stability of a landmine setup. It is excellent for building inner thigh strength and hip mobility.

Dumbbell Bar Grip Sumo Squat

Intermediate / Dumbbells / Glutes / squat

A wide-stance squat variation targeting the adductors and glutes. Holding the dumbbell vertically (bar grip) improves core stability and allows for a deep range of motion.