Built For The Burn
Your glutes deserve more than just squats and neglect. They anchor movement, drive explosive power, and keep your lower back in check. If you want to work up your glutes, start here. This list isn't about trends. These 20 glute moves will light things up and take your glute game to the next level. Let's dive in!
1. Barbell Hip Thrusts
This one’s a glute-growth staple. Set your upper back against a bench, and roll the barbell over your hips. Lastly, drive upward through your heels. Keep the movement controlled. This exercise primarily targets the gluteus maximus, with secondary activation of the gluteus medius and minimus, delivering a strong contraction with each controlled rep.
2. Walking Lunges
No fancy gear is needed, just space to move. Walking lunges engage your glutes with every step, especially if you keep your strides long and push from the heel. Add dumbbells for intensity, or slow it down to feel each rep burn its way into a firmer backside.
3. Bulgarian Split Squats
Balance and power collide in this leg-scorching move. Raise your back with the foot behind you and drop into a deep lunge. Your front glute does most of the work, especially when you keep your torso upright. It’s tough and effective—no shortcuts here.
The Benefits of the Bulgarian Split Squat are Real! by K boges
4. Glute Bridges With Resistance Bands
Grab a resistance band and loop it above your knees. Press with your heels, then lift your hips until your body forms a line. The band keeps your knees outward, making your glutes do double duty. It’s small, controlled, and sneaky strong—perfect for targeting the muscles directly.
5. Cable Kickbacks
This move gets the angle just right. Clip in at ankle height and lean forward slightly. Push your leg behind without arching your back. Keep tension throughout, and control both directions. You’ll be isolating your glutes in a way few bodyweight moves ever can.
How To Do Cable Kickbacks by PureGym
6. Sumo Deadlifts
A wider stance changes everything. This variation brings your glutes and inner thighs into play more than the conventional setup. While using a barbell, keep your chest tall and drive up through your heels. It’s slower and built to target the posterior chain with real intent.
7. Step-Ups With Dumbbells
Find a bench or sturdy box and step up with power, one leg at a time. Drive from your heel and avoid pushing off the trailing foot. Holding weights adds resistance, but the elevation alone forces your glutes to handle the climb. It’s simple but sneaky.
How to do a Dumbbell Step Up / High DB Step Up by Denvyr | Tall Girl Nutritionist
8. Frog Pumps
They may look odd, but don’t underestimate them. Lie on your back, bring the soles of your feet together, and thrust your hips upward. It’s a compact, high-rep finisher that floods your glutes with tension. No equipment. Just focus and fire.
9. Single-Leg Glute Bridge
Plant one foot and raise the other—now lift those hips. This twist on the classic bridge doubles the demand. The grounded glute works overtime to stabilize and power the lift. It’s a small-range move that hits hard, especially when held at the top.
Single-Leg Glute Bridges: Improve Symmetry by Runner's World
10. Kettlebell Swings
Kettlebell swings are not just cardio. They are glute workouts disguised as conditioning. Use your hips, not your arms, to thrust the kettlebell forward. The explosive snap at the top drives straight through your glutes. It’s fast and way more than a warm-up.
11. Reverse Lunges To Knee Drive
This isn’t your typical lunge. Step back into a deep reverse lunge, then drive your knee forward as you rise. It’ll force your glutes to push and balance in one move. Add speed or resistance for intensity. It’s a sneaky challenge from start to finish.
Dumbbells Reverse Lunge to Knee Drive by E3 Rehab Exercise Library
12. Donkey Kicks With Ankle Weights
On all fours, kick one leg back and up while keeping your knee bent. Add ankle weights and slow down the motion. Your glutes will light up fast. Donkey kicks isolate without needing a gym, making it a go-to for sculpting anywhere, anytime.
Donkey Kicks (Ankle Weights) | STF Bridal Personal Training by Stephanie Thomas Fitness
13. Fire Hydrants With Bands
Loop a resistance band above your knees, then lift one leg out to the side. The key is control—avoid rocking. This one targets those outer glutes that rarely get enough love. Expect a slow burn, especially if you pause at the top.
Banded Fire Hydrant by Glute Lab
14. Banded Lateral Walks
Strap on a resistance band and get low. Take small, controlled steps from side to side without letting your knees collapse inward. It’s not flashy, but it wakes up your glute medius in seconds. Go slow, and don’t cheat the stance.
Lateral Band Walk by Women's Strength Nation
15. Skater Jumps
Think of it as cardio with a purpose. Leap from side to side and land softly while keeping low. It’s explosive and athletic, but with each landing, your glutes have to decelerate and stabilize. You’ll feel the fire, especially when you’re halfway through a tough round.
Speed Skaters Exercise (Skater Hops): Proper Form by BuiltLean®
16. Romanian Deadlifts
Bring a slight bend in your knees, hinge at the hips, and lower the weight with a flat back. Your glutes stretch and contract throughout the movement. Dumbbells or a barbell both work. What matters most is control, not speed. Let the tension build.
17. Box Jumps
Explosive and functional, this move builds power. Choose a stable box and use your glutes to launch upward, landing with bent knees. It’s less about height and more about form. Reset after each jump. Done right, it demands strength and full-body coordination.
18. Curtsy Lunges
Step one leg behind and across the other, lowering into a lunge. It’s awkward initially, but that diagonal path wakes neglected glute muscles. Keep your torso straight; avoid leaning forward. The shape this move sculpts is worth every controlled rep.
19. Cable Pull-Throughs
Face away from the cable machine and hinge forward, gripping the rope between your legs. Push your hips forward and squeeze at the top. The tension from the cable never lets your glutes off the hook. It’s such a clean, underrated gem for posterior strength.
Cable Pull Through by Renaissance Periodization
20. Glute-Focused Stair Sprints
Skip the elevator. Sprinting stairs targets your glutes with every drive upward. Take them two at a time to really engage the muscles. Keep your chest forward and your steps powerful. Maintain proper form by keeping knees aligned with toes and avoiding excessive forward lean to reduce injury risk. It’s part cardio, and all burn from bottom to top.
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