The 5 Best Exercises for Glute Growth

When it comes to building stronger, more defined glutes, targeting the right exercises is key. If you’re looking for the best glute-growth exercises, we have five for you today! These five glute exercises are some of the best for building rounder glutes, building a glute shelf and creating overall strength in the glute area.

Not only do well-developed glutes enhance physical aesthetics, but they also play a crucial role in improving overall strength, stability, and athletic performance. Here are the top five exercises for glute growth, detailing their target areas and how to perform them effectively.

Most of these glute exercises can be done at home with heavier Dumbbells (we like the CAP brand.) If you don’t have access to a barbell, try the hip thrusts on a machine like a Booty Sprout.

1. Barbell Hip Thrusts

Target Areas: Gluteus maximus, hamstrings, and hip extensors.

How to Perform:

1. Sit on the floor with your upper back resting against a sturdy bench and a loaded barbell positioned across your hips.
2. Bend your knees and place your feet flat on the ground, shoulder-width apart.
3. Drive through your heels and lift your hips toward the ceiling until your body forms a straight line from your shoulders to your knees.
4. Squeeze your glutes at the top, then slowly lower your hips back to the starting position.

Pro Tip: Use a barbell pad or towel for added comfort during the exercise.

2. Bulgarian Split Squats

Target Areas: Gluteus maximus, gluteus medius, quads, and hamstrings.

How to Perform:

1. Stand a few feet in front of a bench or elevated surface with one foot resting on it behind you.
2. Hold dumbbells in each hand (optional) and lower your body into a lunge position by bending your front knee.
3. Push through the heel of your front foot to return to the starting position.
4. Repeat on the other leg.

Pro Tip: Keep your torso upright and focus on driving through your front heel to maximize glute engagement.

3. Romanian Deadlifts (RDLs)

Target Areas: Gluteus maximus, hamstrings, and lower back.

How to Perform:

Stand with your feet hip-width apart, holding a barbell or dumbbells in front of you.
Hinge at the hips, keeping a slight bend in your knees as you lower the weights down your legs.
Stop when you feel a stretch in your hamstrings, then squeeze your glutes and drive your hips forward to return to the starting position.

Pro Tip: Keep your back flat and core engaged throughout the movement to avoid injury.

4. Cable Kickbacks

Target Areas: Gluteus maximus and gluteus medius.

How to Perform:

Attach an ankle strap to a low cable machine and secure it around one ankle.
Stand facing the machine and hold onto it for balance.
Extend your leg straight back, squeezing your glute at the top.
Slowly return to the starting position and repeat on the other leg.

Pro Tip: Use a moderate weight that allows you to maintain proper form and full range of motion.

5. Step-Ups

Target Areas: Gluteus maximus, gluteus medius, quads, and hamstrings.

How to Perform:

1. Stand in front of a sturdy bench or box, holding dumbbells in each hand (optional).
2. Step onto the bench with one foot, driving through your heel to lift your body up.
3. Bring your other foot up to meet the first, then step back down.
4. Alternate legs or complete all repetitions on one side before switching.

Pro Tip: Keep your torso upright and control the movement to fully engage your glutes.

Top 5 Best Exercises for Glute Growth

We hope you enjoyed this list of the best exercises for glute growth. Try incorporating these glute exercises into your glute-focused workout day or a glute/hamstring-focused leg day.

At Glute Goals Guide, we have plenty of other Glute Day workouts, stretches, and tips for glute growth. Check out some of our top posts below:

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The 5 Best Exercises for Glute Growth