Dreaming of stronger, more toned glutes? Activating your glute muscles effectively can be challenging, but with the right exercises, you’re on the right track. Read on to learn how to train your glutes the best way!
1. Barbell Hip Thrusts – The King of Glute Training
This exercise activates the gluteus maximus more than most other movements.
- For added intensity, use a resistance band around your knees.
- Sit with your upper back against a bench and place a barbell over your hips.
- Push your hips upward, squeezing your glutes at the top.
2. Back Squat – A Lower Body Classic
- A fundamental exercise that strengthens the entire lower body.
- Keep your technique sharp, and if lifting heavy, use a spotter for safety.
- When performing back squats with heavy weights, your glutes are pushed to their limits.
3. Front Squat – A Hidden Gem
Often underrated, front squats require more balance and technique than back squats.
- The upright torso position makes this movement highly effective for glute activation.
- Focus on deep squats for maximum muscle engagement.
4. Bulgarian Split Squat – Unilateral Strength Builder
This exercise isolates each leg, helping to correct muscle imbalances.
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- Expect an intense burn in your glutes and thighs!
- Place one foot behind you on a bench and lower yourself slowly.
5. Deadlift – A Full-Body Power Move
One of the best full-body exercises, the deadlift works your entire posterior chain, including your glutes.
- Keep your back straight and let your glutes drive the movement as you lift.
6. Romanian Deadlift – Targeting Hamstrings and Glutes
A great alternative to traditional deadlifts, with a focus on hamstrings and glutes.
- Feel the stretch in your hamstrings before returning to the starting position.
- Maintain a slight bend in your knees and lower the barbell in a controlled motion.
7. Glute Bridge – A Simple Yet Powerful Exercise
A fantastic introduction to glute training that anyone can do.
- Lie on your back with feet flat on the floor and lift your hips while squeezing your glutes.
- Add a barbell for extra resistance.
8. Step-Ups – Functional and Effective
Strengthen your glutes and legs with this functional movement.
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- Use a bench or step and push through your front leg to lift your body up
- Alternate legs to ensure balanced muscle development.
9. Donkey Kicks – Isolation for Maximum Glute Activation
This exercise effectively isolates the glute muscles.
- Add ankle weights for extra resistance.
- Start on all fours and kick one leg back while keeping your core engaged.
10. Side-lying leg raises
A simple yet highly effective exercise for strengthening gluteus medius and minimus.
- Lie on your side with legs straight and lift the top leg upward.
- Use a resistance band for added challenge.
This article is based on information from Gymshark and Maxer.
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