Glute workout: the best glutes exercises

The glutes extend the hip, so the best glute exercises load hip extension heavily: hip thrusts and glute bridges at the top of the movement, and Romanian deadlifts and deep squats at the bottom, where the muscle is stretched. A complete glute workout uses one of each.

Train glutes two or three times a week with 10 to 20 sets in total. Glutes recover quickly and respond to heavy loads and high reps alike, so progress the weight on thrusts and the reps on bridges.

The 6 best glutes exercises

  1. 1Barbell Hip ThrustThe heaviest glute exercise at full hip extension.4 sets × 6-8 reps · 90s rest
  2. 2Barbell Romanian DeadliftLoads the glutes and hamstrings in the stretch, where growth is strongest.4 sets × 6-8 reps · 90s rest
  3. 3Bulgarian Split SquatA forward lean turns it into one of the hardest glute exercises there is.3 sets × 10-12 reps · 60s rest
  4. 4Barbell Sumo DeadliftA wide-stance hinge with more glute and adductor work than a conventional pull.4 sets × 6-8 reps · 90s rest
  5. 5Glute Bridge Two Legs on FloorThe no-equipment version of the thrust, for home or warm-ups.3 sets × 10-12 reps · 60s rest
  6. 6Lever Seated Hip AbductionDirect work for the glute medius, the upper-side shape of the hips.3 sets × 10-12 reps · 60s rest

More glutes exercises

All other glutes exercises, A to Z (222)

A glutes plan that adjusts itself

Dietly Fit ranks every muscle against strength standards, flags the ones that are behind, and builds your week around them, with a demo for every movement here.

Download on the App StoreGet it on Google Play

iPhone and Android

Common questions

What is the best glute exercise?
The hip thrust is the most effective at the top of the movement and the Romanian deadlift at the bottom. Using both covers the full range, which beats either one alone.
Can I grow my glutes at home?
Yes. Single-leg glute bridges, Bulgarian split squats and step-ups get hard fast with no weight, and a backpack or band adds the load when bodyweight gets easy.

Other muscles

Back (268)Abs (226)Shoulders (210)Chest (175)Quadriceps (169)Triceps (126)Biceps (113)Thighs (74)Forearms (64)Calves (51)Cardio (41)Plyometrics (33)Hamstrings (32)Upper Arms (18)Neck (17)Weightlifting (14)

Exercise demonstrations courtesy of Gym Visual. Set and rep schemes are a starting point, not a prescription. See a qualified professional before starting a new exercise program.

Download on the App StoreGet it on Google Play