1,048 exercises
The Best 1048 Glute Exercises with Videos & Tips
Discover targeted glute exercises activating the gluteus maximus, medius, and minimus. Every movement includes HD video guidance and proper form cues to help you build hip extension power, improve posterior chain strength, and support functional movement patterns.
Frequently Asked Questions
What is the best exercise for growing glutes fast?
Hip thrusts are the king of glute exercises. They put maximum tension on the glutes at the top of the movement where the muscle is fully contracted. Heavy hip thrusts combined with deep squats and Romanian deadlifts is the fastest recipe for glute growth.
Can I build glutes without squats?
Yes. Hip thrusts, Romanian deadlifts, Bulgarian split squats, glute bridges, cable kickbacks, and step-ups all build glutes effectively without traditional back squats. Some people actually grow their glutes better without squats because they tend to be quad-dominant during the movement.
How often should I train glutes for maximum growth?
Two to three times per week works best for most people. Spread your volume across those sessions, mixing heavy compound movements like hip thrusts with lighter isolation work like cable kickbacks. Total weekly volume of 16 to 20 sets is a solid target.
Why are my glutes not growing even with hip thrusts?
The most common reasons are not going heavy enough, not using full range of motion, or letting your lower back and hamstrings take over. Make sure you are driving through your heels, squeezing your glutes hard at the top, and holding for a brief pause. Also check that your overall training volume is high enough.
Do you need heavy weights to build glutes?
Heavier weights definitely help, but you can build glutes with lighter weights if you focus on high reps, slow tempos, and strong muscle contractions. Resistance bands, bodyweight glute bridges, and single-leg work can all be effective, especially for beginners.