How to Grow Your Glutes: The Best Glute Exercises for Strength and Size

Building strong, well-developed glutes is a common fitness goal—not just for aesthetics but also for performance and injury prevention. The glutes are the largest muscle group in the body, and training them effectively requires a combination of compound movements, progressive overload, and proper programming.

This guide covers the best glute exercises, how to structure your workouts, and the science behind glute growth.

Understanding the Glute Muscles: Anatomy and Function

The gluteal muscles (commonly called "glutes") are a powerful group of three muscles located in the buttocks. Each muscle has a distinct role in movement, stability, and performance.

1. Gluteus Maximus (Largest Muscle)

• Primary Functions:
• Hip Extension (pushing hips forward, as in standing up from a squat or sprinting)
• External Rotation (turning the leg outward)
• Posterior Pelvic Tilt (prevents excessive arching in the lower back)
• Why It Matters:
• Essential for explosive movements like jumping and sprinting.
• Helps maintain proper posture by stabilizing the pelvis.
• Weakness can lead to lower back pain and hamstring overuse.

2. Gluteus Medius (Outer Hip Muscle)

• Primary Functions:
• Hip Abduction (moving the leg sideways, away from the body)
• Pelvic Stability (prevents hip drop when walking or running)
• Why It Matters:
• Critical for balance and preventing knee valgus (knees caving in).
• Weakness can cause hip pain, IT band syndrome, and knee instability.

3. Gluteus Minimus (Smallest Muscle, Under the Medius)

• Primary Functions:
• Assists in hip abduction and internal rotation.
• Works with the medius to stabilize the pelvis.
• Why It Matters:
• Supports smooth walking and running mechanics.
• Weakness can contribute to hip impingement and gait abnormalities.

Why Strong Glutes Are Important

1. Improved Athletic Performance
• Powerful glutes enhance sprinting speed, vertical jump, and lifting strength [1].
• Example: Sprinters rely on the gluteus maximus for explosive hip extension.
2. Injury Prevention
• Weak glutes force other muscles (lower back, hamstrings, knees) to compensate, leading to:
• Lower back pain (from poor pelvic control)
• Knee injuries (due to poor alignment during squats or running) [2]
3. Better Posture & Stability
• The glutes prevent excessive forward tilt of the pelvis ("anterior pelvic tilt").
• Strong gluteus medius/minimus keep hips level during single-leg movements (e.g., walking, lunges).

How to Train Each Glute Muscle Effectively

Muscle	Best Exercises	Training Focus
Gluteus Maximus	Hip thrusts, deadlifts, squats	Heavy weights, hip extension
Gluteus Medius	Side-lying leg lifts, clamshells	Banded walks, single-leg work
Gluteus Minimus	Cable kickbacks, lateral lunges	Stability-focused movements

Key Takeaway: A balanced glute workout should include:

• Compound lifts (squats, deadlifts) for overall growth.
• Isolation work (banded exercises, kickbacks) for activation.
• Unilateral movements (Bulgarian split squats) to fix imbalances.

By training all three glute muscles, you’ll build a stronger, more functional, and aesthetically balanced lower body.

The Best Glute Exercises for Strength and Size

1.     Barbell Hip Thrust: The Ultimate Glute Builder

The barbell hip thrust is one of the most effective exercises for maximizing glute activation and building strength in the gluteus maximus. Here’s why:

1. Highest Glute Activation
• Research shows that hip thrusts activate the glutes more than squats and deadlifts [3].
• This makes them ideal for hypertrophy (muscle growth) and explosive power development.
2. Targets the Gluteus Maximus
• The movement focuses on hip extension, which directly engages the largest glute muscle.
• Helps develop the lower glutes for a fuller, rounder appearance.
3. Improves Athletic Performance
• Strengthening hip extension translates to:
• Faster sprinting (powerful push-off)
• Higher jumping (explosive force)
• Stronger lifts (better deadlifts and squats)

Proper Form for Maximum Results

1. Bench Height: Shoulder blades should rest on a bench (knees bent at ~90°).
2. Barbell Placement: Pad the bar with a cushion and position it over the hips.
3. Foot Position:
• Standard Stance (shoulder-width) = Balanced glute activation.
• Wider Stance = More upper glute (medius) engagement.

Execution

1. Drive Through Heels – Push through the feet to lift hips upward.
2. Squeeze at the Top – Pause and contract glutes hard at full extension.
3. Control the Descent – Lower slowly to maintain tension.

Common Mistakes

• Hyperextending the Back → Keep ribs down, core braced.
• Not Fully Extending Hips → Squeeze glutes at the top.
• Letting Knees Cave In → Push knees outward for stability.

Research-Backed Benefits

• A 2018 study found hip thrusts produce significantly higher glute activation than squats and split squats [3].
• Another study showed that heavy hip thrusts improve sprinting speed due to increased hip power.

How to Program Hip Thrusts

• For Strength: 4-6 sets of 3-6 reps (heavy weight).
• For Growth: 3-4 sets of 8-12 reps (moderate weight).
• For Endurance: 2-3 sets of 15-20 reps (lighter weight).

Pro Tip: Add a resistance band above the knees to further engage the gluteus medius.

If you want bigger, stronger glutes, the barbell hip thrust should be a staple in your training. It’s scientifically proven to activate the glutes more than squats and deadlifts, making it a must-do exercise for athletes and lifters alike.

2.     The Back Squat: King of Lower-Body Strength & Glute Development

The back squat is one of the most fundamental compound lifts, engaging multiple muscle groups while maximizing glute activation under heavy loads.

1. Full-Body Compound Movement
• Works glutes, quads, hamstrings, core, and back simultaneously.
• Boosts functional strength for athletics and daily movement.
2. Builds Overall Lower-Body Strength
• Heavy squats increase testosterone and growth hormone, promoting muscle growth.
• Strengthens hips, knees, and ankles for better stability.
3. Maximizes Glute Engagement with Heavy Weight
• Research shows 85-100% of 1RM (one-rep max) significantly increases glute activation [4].
• The deeper you squat, the more the glutes stretch and contract.

Proper Form for Maximum Glute Activation

Setup

1. Foot Position: Shoulder-width or slightly wider (experiment for comfort).
2. Bar Placement:
• High-bar (on traps) → More quad involvement.
• Low-bar (on rear delts) → More posterior chain (glutes/hams).
3. Brace Core: Take a deep breath and tighten abs to protect the spine.

Execution

1. Initiate the Descent:
• Push hips back first (like sitting into a chair).
• Keep chest up, back neutral.
2. Depth Matters:
• Below parallel (hips below knees) ensures full glute engagement.
• Shallow squats shift emphasis to quads.
3. Drive Up:
• Push through midfoot/heels (not toes).
• Push knees outward to engage glutes harder.
• Squeeze glutes at the top for full contraction.

Common Mistakes & Fixes

❌ Knees Caving In → Weak glute medius; focus on pushing knees out.
❌ Heels Lifting → Tight ankles; use weightlifting shoes or heel elevation.
❌ Good Morning Squat (Leaning Too Far Forward) → Weak core/quads; reduce weight and practice tempo squats.

How to Program Back Squats for Glute Growth

• Strength Focus: 4-6 sets x 3-6 reps (85-100% 1RM).
• Hypertrophy Focus: 3-4 sets x 8-12 reps (70-80% 1RM).
• Accessory Work: Add pause squats (3-sec at bottom) for extra glute tension.

Pro Tip: Pair squats with hip thrusts or Romanian deadlifts for complete glute development.

The back squat is a non-negotiable exercise for strong, powerful glutes. When performed with proper depth, heavy weight, and controlled form, it’s unmatched for building lower-body strength and size.

Research: Heavy squats increase glute activation significantly [4].

3.     The Front Squat: A Hidden Gem for Glute Development

While often considered a quad-dominant exercise, the front squat is surprisingly effective for glute activation—sometimes even more than back squats [5]. Here’s why:

1. Greater Glute Activation Than Back Squats (In Some Cases)
• A 2021 study found front squats activate the glutes more than back squats due to the upright torso position, which places greater demand on hip extension [5].
• The deep stretch at the bottom forces the glutes to work harder to stand up.
2. Improves Core Stability & Posture
• The front-loaded position forces an upright torso, engaging the core, upper back, and glutes simultaneously.
• Helps correct excessive forward lean (common in back squats).
3. Builds Explosive Hip Power
• The stretch reflex at the bottom of a front squat enhances hip drive, which translates to:
• Better Olympic lifts (cleans, snatches)
• Stronger jumps and sprints

Proper Form for Maximum Glute Engagement

1. Bar Position:
• Clean Grip: Fingers under bar, elbows high (requires mobility).
• Cross-Arm Grip: Alternative if wrist flexibility is limited.
2. Stance: Shoulder-width or slightly narrower (allows deeper squat).
3. Brace Core: Take a deep breath and tighten abs to stay upright.

Execution

1. Descent (Controlled):
• Keep elbows high, chest up (prevents rounding forward).
• Sit straight down (not back, like a back squat).
• Go deep (thighs below parallel) for full glute stretch.
2. Ascent (Explosive):
• Drive through midfoot/heels.
• Push hips forward at the top (squeeze glutes hard).

Common Mistakes & Fixes

❌ Elbows Dropping → Lose upper back tightness; practice mobility drills.
❌ Leaning Forward → Weak core; reduce weight and focus on posture.
❌ Shallow Depth → Misses glute activation; use box squats to train depth.

How to Program Front Squats for Glute Growth

• Strength Focus: 4-5 sets x 3-6 reps (80-90% 1RM).
• Hypertrophy Focus: 3-4 sets x 8-12 reps (70-80% 1RM).
• Finisher: Front squat pulses (partial reps at bottom) for burn.

Pro Tip: Pair front squats with Romanian deadlifts for a complete glute workout.

Don’t underestimate the front squat—it’s a powerful glute builder that also improves posture, core strength, and explosive power. If you want strong, well-rounded glutes, include front squats in your routine.

Research: Front squats show higher glute EMG activity than back squats [5].

4.     Bulgarian Split Squat: The Unilateral Glute Builder

Why This Exercise Works So Well

1. Unilateral Strength Development

• Corrects muscle imbalances between legs
• Prevents overcompensation by dominant side
• Improves functional movement patterns for sports/daily life

2. Joint-Friendly Alternative

• Puts 30% less stress on knees than back squats [6]
• Allows deeper range of motion without spinal loading
• Ideal for those with back/knee limitations

3. Exceptional Glute Activation

• The rear-foot elevated position creates maximum stretch on front leg glutes
• Greater single-leg stability demands than regular lunges
• Works glute medius/minimus for hip stability

Perfecting Your Form

1. Place back foot on bench (12-16" height)
2. Front foot positioned so knee stays behind toes
3. Maintain upright torso (avoid leaning forward)

Execution:

1. Lower slowly until back knee nearly touches floor
2. Keep 80% of weight in front heel
3. Drive up through entire foot (emphasis on heel)
4. Squeeze glutes hard at top position

Advanced Variations:

• Hold dumbbells/kettlebells for added resistance
• Pulse at bottom for extra glute tension
• Add contralateral load (weight opposite working leg)

Common Mistakes to Avoid

❌ Torso Leaning Forward
→ Shifts work to quads
→ Solution: Imagine keeping chest proud

❌ Front Knee Caving In
→ Indicates weak glute medius
→ Solution: Push knee outward during movement

❌ Shallow Range of Motion
→ Reduces glute activation
→ Solution: Lower until thigh is parallel or below

Science-Backed Benefits

• Study shows 27% greater glute activation than regular squats [6]
• Single-leg exercises improve balance and prevent injuries
• The elevated position increases glute stretch by 15-20%

Programming Recommendations

For Glute Growth:
3-4 sets x 8-12 reps per leg
2-0-1-0 tempo (2 sec down, 1 sec up)

For Strength:
4-5 sets x 5-8 reps
Add substantial weight (dumbbells/barbell)

For Stability:
2-3 sets x 12-15 reps
Bodyweight only with 3-second pause at bottom

Pro Tip: Perform these at the start of your workout when fresh for best glute activation.

Why It's Superior for Glutes

The Bulgarian split squat's unique combination of:

• Deep stretch under load
• Unilateral stability demands
• Adjustable torso angle
  Makes it one of the most effective glute builders that also protects your joints.

Research: Bulgarian split squats reduce knee strain while maintaining glute activation [6].

5.     The Conventional Deadlift: Ultimate Posterior Chain Developer

Key Benefits for Glute Development

1. Maximal Posterior Chain Activation

• Primary mover: Gluteus maximus (hip extension)
• Secondary: Hamstrings, erector spinae, core
• Study shows 15-20% greater glute activation than squats (Journal of Strength & Conditioning Research)

2. Superior Hip Hinge Training

• Teaches proper hip extension mechanics
• Develops explosive power for jumps/sprints
• Strengthens the "upward drive" motion critical for athletic performance

3. Heavy Load Potential

• Allows greater progressive overload than most exercises
• Stimulates significant muscle growth through mechanical tension
• Works Type II muscle fibers (responsible for size/strength)

Perfect Deadlift Form for Glute Emphasis

Setup Phase:

1. Feet hip-width, bar over midfoot
2. Grip just outside legs
3. Hips higher than squat position, shoulders slightly forward

Execution:

1. Drive Through Heels (60% heel, 40% midfoot pressure)
2. Push Hips Forward at lockout (full glute contraction)
3. Squeeze Glutes Hard at top (1-2 second hold)

Critical Technique Points:

• Maintain neutral spine throughout
• Keep bar dragging along legs (reduces shear forces)
• Initiate movement by pushing floor away (not pulling bar up)

Glute-Specific Modifications

1. Tempo Deadlifts
• 3-second eccentric (lowering)
• Maximizes time under tension
2. Paused Deadlifts
• 2-second pause at mid-shin
• Increases glute engagement
3. Deficit Deadlifts
• Stand on 1-2" platform
• Greater range of motion = more glute stretch

Common Glute-Related Mistakes

❌ Hip Shooting Up First
→ Becomes back-dominant
→ Fix: Initiate with leg drive

❌ Incomplete Lockout
→ Misses full glute contraction
→ Fix: Squeeze glutes forcefully at top

❌ Rounding Upper Back
→ Shifts focus from glutes
→ Fix: Retract scapula before lift

Scientific Loading Parameters

For Glute Hypertrophy:

• 3-5 sets of 6-10 reps
• 70-80% of 1RM
• 90-120s rest between sets

For Strength:

• 4-6 sets of 3-5 reps
• 85-90% of 1RM
• 3-5 minute rests

Novice Recommendation:
Start with 3x5 twice weekly, adding 2.5-5kg weekly

Why Deadlifts Beat Isolation

• 3D EMG studies show deadlifts activate:
• 85% of max glute contraction
• While simultaneously working 6 other major muscle groups
• Produces greater anabolic hormone response than isolation work

Pro Tip: Combine deadlifts with hip thrusts for comprehensive glute development - deadlifts for strength, thrusts for maximal activation.

6.     Romanian Deadlift (RDL): The Glute-Hamstring Specialist

Why RDLs Are Essential for Glute Development

1. Targeted Posterior Chain Activation
• 65-70% gluteus maximus activation (higher than conventional deadlifts in mid-range)
• Exceptional hamstring engagement creates synergistic glute-ham coordination
• Study shows 20% greater glute stretch than conventional deadlifts (European Journal of Sports Science)
2. Unique Mechanical Advantages
• Constant tension throughout movement
• Greater eccentric loading potential
• Allows focus on mind-muscle connection
3. Versatility in Equipment
• Barbell: Best for progressive overload
• Dumbbells: Increased range of motion
• Bands: Accommodating resistance for lockout

Perfect RDL Execution for Glute Emphasis

• Feet hip-width (narrower than conventional DL)
• Soft knee bend (15-20° fixed throughout)
• Shoulder blades retracted

Movement Pattern:

1. Hinge at Hips (not squat)
2. Bar travels along thighs (maintains load over midfoot)
3. Lower until stretch felt (typically mid-shin)
4. Drive hips forward (imagine crushing a walnut between glutes)

Advanced Techniques:

• 3-second eccentric phase
• 1-second pause at maximum stretch
• Single-leg variations for increased glute medius involvement

Glute-Specific Programming

Hypertrophy Focus:

• 3-4 sets x 8-12 reps
• 60-70% 1RM
• 2-0-1-0 tempo

Strength Focus:

• 4-5 sets x 5-8 reps
• 75-85% 1RM
• Explosive concentric

Mind-Muscle Connection:

• 2-3 sets x 12-15 reps
• Lighter weight with 3-second squeeze at top

Sample Glute-Focused Workout Plan

1. Dynamic Warm-Up (5-10 min)

• Banded lateral walks: 2x20 steps/side (activates glute medius)
• Banded glute bridges: 2x15 reps (primes glute max)

2. Strength Priority

• Barbell hip thrust: 5x5 @ 80-90% 1RM
• 3-minute rest
• Focus on explosive hip extension

3. Hypertrophy Block

• Back squats: 4x8 @ 70% 1RM
• 2-minute rest
• Below parallel for maximum glute stretch
• Bulgarian split squats: 3x10/leg
• 90-second rest
• Controlled eccentric

4. Metabolic Finisher

• Banded glute bridges: 3x20
• 30-second rest
• Continuous tension with peak contraction

Why This Programming Works

1. Structural Balance
• Hip thrust: Pure glute focus
• Squat: Integrated lower body
• RDL: Posterior chain emphasis
2. Progressive Overload Pathway
• Heavy low-rep work first (CNS priming)
• Moderate rep hypertrophy work
• High-rep metabolic stress
3. Recovery Consideration
• Alternates bilateral/unilateral
• Balances knee/hip dominant patterns
• Prevents overuse injuries

Best Activewear for Men

Choosing the right activewear can make a big difference in your workouts. The best options combine breathability, flexibility, and durability to support everything from weightlifting to cardio. Below are the top recommendations for men’s workout shorts, joggers, and tops, focusing on key features rather than brand names.

1. Best Men’s Activewear Shorts

Key Features to Look For:

✅ Moisture-wicking fabric – Keeps you dry during intense sessions
✅ 4-way stretch material – Allows full range of motion for squats and lunges
✅ Built-in liner (optional) – Offers support without extra layers
✅ Lightweight & breathable – Ideal for high-intensity training

Top Styles:

• Loose-fit training shorts – Great for mobility and comfort
• Compression-lined shorts – Provides support for running and lifting
• Hybrid shorts – Can transition from gym to casual wear

2. Best Men’s Workout Jogger Pants

Why Choose Joggers for Training?

✔ Flexible, stretchy fabric – Perfect for squats and deadlifts
✔ Tapered fit – Prevents fabric from interfering with movement
✔ Functional pockets – Secure storage for essentials

Top Styles:

• Slim-fit performance joggers – Lightweight and sweat-wicking
• Fleece-lined joggers – Warmth for outdoor workouts
• Seamless design joggers – Reduces chafing and improves comfort

3. Best Men’s Workout Tops

What to Look For:

🔥 Breathable, quick-dry fabric – Prevents overheating
🔥 Snug but flexible fit – Allows full range of motion
🔥 Odor-resistant material – Stays fresh after multiple wears

Top Styles:

• Fitted performance tees – Moisture-wicking and lightweight
• Mesh-panel shirts – Extra ventilation for intense workouts
• Long-sleeve compression tops – Muscle support and warmth

Recommendations

For Weightlifting & Gym Sessions:

• Shorts: Loose-fit or compression-lined with stretch
• Joggers: Slim-fit with moisture-wicking fabric
• Top: Fitted performance tee with breathable fabric

For Running & Cardio:

• Shorts: Lightweight with built-in liner
• Joggers: Streamlined fit with sweat-wicking material
• Top: Mesh-panel shirt for airflow

For Budget-Friendly Options:

• Look for polyester-spandex blends – Affordable and durable
• Multi-purpose designs – Can be used for gym and casual wear

Shopping Tips

• Check fabric composition (look for polyester, nylon, or spandex blends)
• Prioritize comfort and mobility – Try before you buy if possible
• Consider climate – Lighter fabrics for summer, thermal options for winter

The right activewear can boost performance, so choose pieces that match your workout style! �💪

Conclusion:

Developing well-rounded, powerful glutes requires a strategic approach that combines heavy compound lifts, targeted isolation work, and progressive overload. The glutes are not just for aesthetics—they play a crucial role in athletic performance, injury prevention, and overall movement efficiency.

Key Takeaways for Optimal Glute Growth:

1. Prioritize Hip Extension – Exercises like hip thrusts, deadlifts, and squats maximize glute activation by emphasizing hip drive.
2. Train All Three Glute Muscles – Include movements for the gluteus maximus (hip thrusts, deadlifts), medius (banded walks, Bulgarian split squats), and minimus (lateral lunges, clamshells).
3. Progressive Overload is Essential – Gradually increase weight, volume, or intensity to force muscle adaptation.
4. Mind-Muscle Connection Matters – Focus on squeezing the glutes at the top of movements like hip thrusts and RDLs for better activation.
5. Balance Strength & Hypertrophy – Use a mix of heavy low-rep sets (3-6 reps) and moderate-high rep ranges (8-15 reps) for full development.
6. Fix Imbalances with Unilateral Work – Exercises like Bulgarian split squats and single-leg hip thrusts correct strength discrepancies.

Final Recommendation

For the best results, structure your glute workouts around:

• 2-3 heavy compound lifts (e.g., squats, deadlifts, hip thrusts)
• 1-2 accessory movements (e.g., Bulgarian split squats, banded glute bridges)
• High-rep finishers (e.g., cable kickbacks, glute-focused hyperextensions)

Consistency, proper form, and progressive overload will lead to stronger, more defined glutes over time. Whether your goal is athletic performance, injury resilience, or aesthetic development, a well-structured glute training program will deliver results.

Start implementing these exercises today, and watch your glutes grow! 💪🔥

References

1. Miller et al. (2020). Muscle Morphology of Elite Sprinters. Medicine & Science in Sports & Exercise.
2. Jeong et al. (2015). Effects of Glute Strengthening on Low Back Pain. Journal of Physical Therapy Science.
3. Williams et al. (2018). Glute Activation in Hip Thrusts vs. Squats. Journal of Strength and Conditioning Research.
4. Yavuz & Erdag (2017). EMG Activity in Back Squats. Applied Bionics and Biomechanics.
5. Coratella et al. (2021). Glute Activation in Squat Variations. International Journal of Environmental Research and Public Health.
6. Mackey & Riemann (2021). Biomechanics of Bulgarian Split Squats. International Journal of Exercise Science.