Top 7 Exercises For Stronger and Bigger Glutes
How to Build Your Glutes
You have probably seen tons of videos on social media about growing your glutes. Let’s be honest, a strong booty looks great, but strong glutes also benefit you! If you have strong glutes, then you will have less lower back pain, better posture, and stable hips! This blog is going to show you some great exercises that you can do to grow your glutes!
But first, there are a few things that you should keep in mind and do (or not do) if you actually want to grow your glutes.
Use Weights! Do not only stick to body weight or light weights. Your glutes are powerful, and they need resistance to grow.
Push through, even when it feels hard. If you want to grow your glutes, you need to be okay with pushing yourself. You can’t stay in your comfort zone. If you always stop for every set when it burns or feels tough, you’re not pushing the muscles enough.
Caloric surplus is key. If you are in a caloric deficit, you will burn more calories than you eat. This is how you would lose weight. When you are in a slight caloric surplus-eating more calories than you burn- you will start to grow those glutes (and other muscles).
Train with structure. Since you want to build muscle, structure is so important. Don’t choose random TikTok or YouTube workouts that you switch up weekly. Instead, stick to the same exercises and track your progress. Keep track of how many reps you do and how heavy you are lifting.
Prioritze your sleep. Try to get 7-9 hours of sleep a night. Your body needs sleep so that your muscles can recover and grow.
Keep in mind that growing glutes takes time. Take some pictures at the beginning of your workout journey. Then, take pictures a few months later. You will see a change.
Barbell Hip Thrust
Muscles You Are Working
Primary: Gluteus Maximus
Secondary: Hamstrings, Adductors, and Core.
Setup
Bench Positioning: Sit on the ground with your upper back against a bench (should be around mid-scapula height when leaning back).
Barbell Setup: Roll a loaded barbell over your legs until it sits just above your hips. Use a barbell pad or mat to protect your hip bones.
Foot Placement: Bend your knees and place your feet flat on the floor, about shoulder-width apart, with your shins vertical at the top of the movement.
Execution
Brace: Tuck your chin slightly, brace your core, and posteriorly tilt your pelvis (tuck your buttocks and flatten your lower back slightly to avoid hyperextension).
Thrust: Drive through your heels and push your hips upward until your torso is parallel to the ground.
At the top:
Your knees should be at 90 degrees
Your shins should be vertical
Your glutes are fully squeezed
Pause at the Top: Hold for a second while maintaining tension in your glutes.
Lower the bar slowly with control until your glutes almost touch the ground or the barbell rests.
Common Mistakes
Overextending your back at the top (letting your ribs flare).
Feet too far or too close: This shifts focus away from your glutes.
Driving through your toes instead of your heels.
Not fully locking out or overlocking at the top.
2. Cable Glute Kickback
Muscles You Are Working
Primary: Gluteus Maximus
Secondary: Gluteus Medius, Hamstrings, and Core
Setup
Attach an ankle strap to the low pulley of a cable machine.
Strap it securely around your non-dominant leg’s ankle- always start with the weaker side to build symmetry. Use the same amount of weight for each side.
Stand facing the machine or hold onto it for balance.
Hinge slightly forward at the hips with a neutral spine and core engaged.
Supporting leg stays slightly bent.
Execution
Kick back slightly outwards with your working leg. Keep your knee either slightly bent or straight- whichever keeps tension on your glutes.
Lift your leg until you feel a strong glute contraction- don’t overextend your back.
At the top, pause and squeeze your glutes.
Slowly return to your starting position with control.
Common Mistakes
•Overarching your back for more range.
•Letting your hips open up (rotating toward the working leg). Instead, keep your hips square and don't twist.
•Using momentum instead of tension and control. If you can’t kick back your leg, then start with a lighter weight.
•Standing too upright; therefore, reducing glute activation. Try to stay parallel to the ground.
3. Dumbbell Romanian Deadlift
Muscles You Are Working
Primary: Gluteus Maximus and Hamstrings
Secondary: Erector Spinae (back) and Core
Setup
Stand tall with a dumbbell in each hand, arms straight, palms facing your thighs (neutral grip).
Place your feet hip-width apart, knees soft (slightly bent), and weight evenly distributed.
Execution
Hinge at the hips: Push your hips straight back as if reaching for a wall behind you.
Keep the dumbbells close to your legs- slide them down your thighs.
Maintain a neutral spine and tight core- don’t let your back round.
Lower the dumbbells until you feel a deep stretch in your hamstrings (usually mid-shin, depending on flexibility).
Drive through your heels and squeeze your glutes to return to standing.
Common Mistakes
Bending your knees too much: Turns it into a squat.
Letting dumbbells drift forward: Increases back strain.
Rounding your back: Risk of injury and reduces glute/hamstring engagement.
Overextending at the top: Don’t arch your back- just return to neutral.
4. Machine Hip Abduction
Muscles You Are Working
Primary: Gluteus Medius and Gluteus Minimus
Secondary: Tensor Fasciae Latae (a small muscle located at the side of your hip), and Piriformis.
Setup
Seat Adjustment: Sit upright in the machine with your back flat against the pad.
Adjust the seat so your knees are in line with the pivot point (usually near the hip).
Leg Position: Place your legs against the padded levers.
Adjust the lever arms to a comfortable starting width- enough for resistance but not overly wide.
Grip Handles: Hold the side handles or seat to stabilize your torso.
Execution
Brace Core: Sit tall and engage your core. If you can, lean slightly forward to increase glute activation (not mandatory, but it is often more effective).
Push Outward: Drive your knees out against the resistance pads as far as you can comfortably go.
Pause: Briefly squeeze at the peak contraction (outermost point).
Return with Control: Slowly return to the starting position without letting the weight stack slam.
Common Mistakes
Leaning back too far: Reduces your glute involvement, shifts focus to the tensor fasciae latae and other hip flexors.
Using momentum: Reduces your time under tension and the effectiveness of the exercise.
Letting the weight crash down: Can strain your hips and reduces control.
5. Barbell Back Squat
Muscles You Are Working
Primary: Gluteus Maximus and Quads
Secondary: Hamstrings, Erector Spinae, Core and Adductors
Setup
Rack height: Set the bar at mid-chest level. You should slightly bend your knees to unrack it.
Bar position:
High bar: Bar sits on your upper traps.
Low bar: Bar sits across rear delts/spine of the scapula. (More hip-dominant, often used in powerlifting.)
Grip your hands just outside shoulder width, elbows pointing slightly down and in to create upper back tension.
Step under: Place your feet under the bar, create a shelf with your upper back, and unrack the bar with your core braced.
Stance & Bracing: Place your feet shoulder-width apart (slightly wider for some), toes slightly turned out.
Big breath into your belly, brace your core (like you’re about to get punched in the gut).
Execution
Hinge slightly at the hips, then bend the knees to squat down.
Keep your chest up, spine neutral, and knees tracking in line with your toes.
Squat as low as your mobility allows while maintaining a flat foot and braced core.
Drive through your whole foot (tripod foot: heel, big toe, pinky toe) to stand up.
Exhale at the top and re-brace if needed for the next rep.
Common Mistakes
Knees collapsing inward.
Heels coming off the ground.
Butt wink (tucking your pelvis under at the bottom).
Leaning too far forward or losing upper back tightness.
Not going low enough for your training goal (parallel or deeper for most)
6. Dumbbell Split Squat
Muscles You Are Working
Primary: Glutes and Quads
Secondary: Hamstrings, Adductors, and Core
Setup
Hold a dumbbell in each hand at your sides (neutral grip).
Step into a split stance:
Place one foot forward and one foot behind you.
Place your feet about hip-width apart.
Lift your back heel, and keep your front foot flat.
Start with your non-dominant leg to build strength and control evenly.
Execution
Lower straight down, bending both knees:
Your front knee should track over the middle of your foot (not past your toes).
Your back knee drops toward the ground.
Bend your torso slightly forward.
Lower until your front thigh is parallel or just below.
Push through the your front heel to rise and keep tension on your glute or quad.
Complete all reps on one leg, then switch.
Common Mistakes
Too narrow of a stance (unstable or overly quad-dominant)
Leaning back (loses core and glute engagement)
Bouncing off the back leg (reduces front leg stimulus)
Knee collapsing inward- always keep your knee tracking your toes
7. Cable Pull-Through
Muscles You Are Working
Primary: Gluteus maximus and Hamstrings
Secondary: Erector spinae (lower back), and Core
Setup
Attach a rope handle to the low pulley of a cable machine.
Face away from the machine and straddle the cable so it runs between your legs.
Grab the rope with both hands and walk forward a few steps to create tension.
Stand with your feet shoulder-width apart, knees slightly bent, and rope pulled through your legs.
Execution
Hinge at the hips (not the knees)
Push your hips straight back as the rope moves between your legs.
Keep your spine neutral, core braced, and chest lifted.
You should feel a deep stretch in your glutes and hamstrings.
Once you reach full hinge (torso roughly 45° forward), drive through your heels to stand.
At the top, squeeze your glutes, but avoid overextending your lower back.
Repeat for controlled reps, focusing on tension, not speed.
Common Mistakes
Squatting down instead of hinging- keep your shins mostly vertical.
Rounding the back- maintain a flat lumbar spine throughout.
Hyperextension at the top-stop when your hips are fully extended.
Letting the cable control you- move with intent and control.
Glute Workout Routine
All of these glute exercises are killer! You will definitely feel the burn! I do recommend splitting up your glute routine into two days. Remember to keep track of your progress. Jot down your reps and weights for each exercise, so that you can refer to it the next week! With that being said, here is what your glute routine can look like:
Barbell Back Squat 4 sets, 6-8 reps.
Dumbbell Romanian Deadlift 3 sets, 8-10 reps
Dumbbell Split Squat- 3 sets, 10-12 reps/leg
Cable Pull-Through- 3 sets, 12-15 reps
Optional Finisher:
Machine Hip Abduction 15–20 reps
Cable Kickbacks (Bodyweight if fried) 12–15 reps per leg
Day 2:
Barbell Hip Thrust – 4 sets, 10–12 reps
Cable Kickbacks – 3 sets, 12–15 reps/leg
Machine Hip Abduction – 3 sets, 20 reps
Cable Pull-Through (higher rep) – 3 sets, 15 reps
Training Schedule:
Day 1: Monday
Day 2: Thursday
(Or space them with at least 48 hours between).
Want a more personalized workout routine? Set up a free consulation so we can get you set up with one of our coaches, so you can start achieving your goals!