Best Lower Glute Exercises for Women: Lift and Tone

You know that sweet spot right under your glutes? The one that separates your hamstrings from your booty and gives that sculpted, lifted look? Yeah, that’s what we’re targeting today.

A lot of people focus on overall glute growth (which is great!), but if you really want that well-defined lower glute area, you need a specific approach. So, if you’re tired of squats being the only answer to everything, keep reading—because I’ve got some killer moves that’ll hit the lower glutes directly.

Why Train Your Lower Glutes?

Let’s be real—strong, well-defined lower glutes aren’t just about aesthetics (though they do make leggings look amazing). They play a key role in hip stability, athletic performance, and even lower back health. Plus, when you strengthen this area, you’re less likely to feel your hamstrings doing all the work in lower-body exercises.

So, how do we get those lower glutes working? Here are some of the best exercises that target that area:

The Best Lower Glute Exercises

1. Bulgarian Split Squats (But Make It Glute-Focused)

If you’ve ever done these, you already know the burn is real. The trick to making them more lower-glute dominant? Lean your torso slightly forward and push through your front heel.

• Stand in a split stance with your back foot elevated on a bench.
• Lower your back knee toward the ground, keeping your weight in your front heel.
• Drive back up, squeezing your glutes at the top.

 Pro Tip: Play around with your front foot placement. The farther forward it is, the more you’ll feel it in your glutes rather than your quads.

2. Step-Through Lunges

Think of this as a lunge with an extra range of motion. You’ll be stepping forward and backward, which forces your glutes to engage even more.

• Start in a standing position.
• Step forward into a lunge, then push back up and step directly into a reverse lunge.
• Keep alternating legs, making sure to push through your heel to activate the lower glutes.

Pro Tip: Try this with a slight forward lean—it shifts the focus away from your quads and onto your glutes.

3. Hip Thrusts with a Deficit

You’ve probably done hip thrusts before, but adding a deficit (where your feet are elevated slightly) increases the range of motion, forcing the lower glutes to work even harder.

• Place your upper back on a bench and your feet on an elevated surface.
• Thrust your hips up, squeezing your glutes at the top.
• Lower slowly and repeat.

Pro Tip: Keep your chin tucked and ribs down to maximize glute activation (and avoid lower back strain).

4. Romanian Deadlifts (RDLs) with a Focused Stretch

RDLs are a staple for building the entire posterior chain, but if you slow down the eccentric (lowering) phase, you’ll feel your lower glutes engage even more.

• Hold dumbbells or a barbell in front of your thighs.
• Hinge at the hips, keeping your back flat, and lower the weights down your legs.
• Stop when you feel a deep stretch in your hamstrings, then drive through your heels to stand back up.

 Pro Tip: Keep your knees soft (not locked out), and don’t rush the movement—slower is better here.

5. Frog Pumps (They Look Silly, But They Work)

If you’re not doing frog pumps, you’re missing out. They’re a variation of glute bridges, but they hit the lower glutes in a way most other exercises don’t.

• Lie on your back with the soles of your feet together (like a butterfly stretch).
• Thrust your hips up, squeezing your glutes at the top.
• Lower and repeat.

 Pro Tip: Add a dumbbell on your hips for extra resistance.

Final Thoughts: Train Smart, Not Just Hard

If you want to build lower glute definition, consistency is key. These exercises will only work if you’re progressively overloading—meaning increasing weights, reps, or intensity over time.

Also, don’t forget the basics: good nutrition, proper recovery, and activating your glutes before training (glute bridges or banded lateral walks are great for this).