The 5 Best Workouts for Stronger Glutes

Who doesn’t want strong, sculpted glutes? Whether you’re aiming for better posture, enhanced athletic performance, or simply a more defined look, strengthening your glutes is the key. And honestly, it’s about more than aesthetics—a strong backside supports your lower back, stabilizes your hips, and powers you through life’s movements. But where to start? There are so many exercises out there that it can feel a bit overwhelming. Don’t worry, though—I’ve got your back (and your glutes).

Why Your Glutes Deserve Some Love

First things first: your glutes are more than just a cushion for your chair. They’re a powerhouse trio of muscles—the gluteus maximus, medius, and minimus—responsible for everything from walking and running to climbing stairs and lifting heavy things. Neglect them, and you’re setting yourself up for all sorts of issues, like back pain, tight hips, or even knee trouble.

So, giving them some love isn’t just a nice thing to have—it’s a need to have. Ready to dive into some moves?

The Top 5 Glute-Strengthening Exercises

1. Hip Thrust

If you’ve ever scrolled through fitness Instagram, you’ve probably seen someone hip thrusting a ridiculous amount of weight. And for good reason! This exercise is a glute-builder’s dream.

Here’s how to do it:

• Sit on the ground with your upper back resting against a bench or sturdy surface.
• Roll a barbell (or just use your body weight) over your hips.
• Plant your feet firmly on the ground, shoulder-width apart.
• Drive through your heels to lift your hips up, squeezing your glutes at the top.

Not ready for weights? Start with just your body and work your way up.

2. Bulgarian Split Squat

Ah, the love-hate relationship with Bulgarian split squats. They’re tough, no doubt, but they’re incredible for targeting your glutes and improving balance.

How to do it:

• Stand a few feet in front of a bench, with one foot resting on it behind you.
• Lower your body into a lunge position, keeping your chest upright and your front knee aligned with your foot.
• Push through your front heel to return to standing.

Pro tip: Hold dumbbells for an extra challenge… or just try not to curse mid-set.

3. Deadlifts

Nothing screams “power” quite like a deadlift. This full-body move not only hits your glutes but also strengthens your hamstrings, core, and lower back.

Quick breakdown:

• Stand with your feet hip-width apart, barbells (or dumbbells) in front of you.
• Hinge at your hips and grip the weight, keeping your back straight.
• Push through your heels to stand up tall, squeezing your glutes at the top.

Don’t rush this one! The form is everything to avoid injury.

4. Step-Ups

Simple? Yes. Effective? Also yes. Step-ups are a fantastic way to isolate your glutes while also getting your heart rate up.

How to crush it:

• Find a sturdy surface (like a bench or step) about knee height.
• Place one foot on the step and drive through your heel to lift your body.
• Slowly lower yourself back down and repeat on the other side.

Bonus points if you hold weights—but even body weight can give you a serious burn.

5. Glute Bridge

Think of these as hip thrusts’ little siblings. They’re beginner-friendly but still pack a punch.

Steps:

• Lie on your back with your knees bent and feet flat on the floor.
• Press through your heels to lift your hips off the ground, squeezing your glutes at the top.
• Lower back down slowly and repeat.

You can level up by adding a resistance band around your thighs or placing a weight on your hips.

A Few Final Tips

1. Warm-Up Is Non-Negotiable
   Cold muscles don’t fire as well. Spend a few minutes doing dynamic stretches or light cardio to get the blood flowing before diving into your workout.
2. Consistency Wins
   Building strength takes time. Aim for 2-3 sessions per week focusing on glute-specific exercises.
3. Fuel Your Gains
   Your glutes need fuel to grow. Prioritize protein and carbs post-workout to help those muscles recover and rebuild.
4. Rest Matters
   Don’t skip rest days! Muscles grow during recovery, so give your glutes a break between intense sessions.

Your Turn

So, which of these exercises are you adding to your next workout? Or maybe you’re already a pro at some of them? Whatever the case, your glutes are going to thank you for your attention. Ready to feel stronger, move better, and maybe fill out those jeans a little more? Let’s do this!