The best lower glute workout

Here’s a Lower Glute Workout designed to target the lower portion of the gluteus maximus for building strength, shaping, and lifting the area. Don’t miss our Upper Glute Workout for maximum glute growth!

This can be done at the gym or at home with some basic equipment and small modifcations. What you’ll need:

• Barbell (or Booty Sprout machine for home workout)
• Dumbbells (we like the CAP brand)
• Resistance Band

Warm-Up (5-10 minutes)

1. Dynamic Stretches: Leg swings (front-to-back), hip circles, walking lunges.
2. Glute Activation:
   • Donkey Kicks (band optional): 2 sets of 15 reps per side.
   • Clamshells (Banded): 2 sets of 12-15 reps per side.

Workout (45-60 minutes)

Try this lower glute workout on your next glute day.

Perform 3-4 sets of each exercise with 10-12 reps (or as noted). Rest for 60-90 seconds between sets.

1. Barbell Deadlifts (Conventional or Romanian)

• Stand with feet hip-width apart, barbell in front of you.
• Hinge at the hips and lower the bar down your legs, keeping your back straight.
• Engage your lower glutes as you return to standing.

2. Reverse Lunges

• Hold a dumbbell in each hand (optional.) Step one leg back into a lunge position.
• Push through the front heel as you stand back up.
• Focus on keeping the tension in your glutes.

3. Hip Thrust with Feet Elevated

• Place your upper back on a bench and feet on a slightly elevated platform (e.g., weight plates).
• Perform hip thrusts, squeezing your glutes at the top.
• Elevating the feet increases the stretch on the lower glutes.

4. Step-Ups with Dumbbells

• Use a bench or box at knee height.
• Step up with one leg, driving through the heel to activate the glutes.
• Lower yourself back down slowly.
• Alternate legs or complete all reps on one side before switching.

5. Deficit Sumo Deadlifts

• Stand on a platform to increase the range of motion.
• Use a wide stance, holding a barbell or dumbbells.
• Focus on driving through the heels and engaging the lower glutes as you lift.

6. Frog Pumps

• Lie on your back with the soles of your feet together and knees out.
• Push through your feet to lift your hips, squeezing your glutes at the top.
• Perform 3 sets of 20-25 reps for a high-rep burnout.

Finisher (Optional)

1. Bodyweight Glute Bridge March: 2-3 sets of 20 reps (10 per leg).
2. Single-Leg Glute Bridge: 2 sets of 12 reps per side.

Cool-Down and Stretching (5-10 minutes)

1. Hip Flexor Stretch
2. Butterfly Stretch
3. Kneeling Quad Stretch
4. Downward Dog to Cobra Flow

Lower Glute Workout Guide

We hope you enjoyed this lower glute workout guide. 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:

• Glute and Leg Day Workout
• 15-Minute Stretch Routine for Post-Glute Workout
• Upper Glute Workout for Maximum Glute Growth
• The 5 Best Exercises for Glute Growth
• The best at-home glute workout for round glutes
• The best glute workout for beginners

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