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    Home » Fitness Tips For Busy Moms

    9 BEST Gluteus Maximus Exercises

    Modified: Apr 12, 2025 · by Shelby Stover · This post may contain affiliate links · 20 Comments

    Pin image with text: woman in black shorts and grey shirt performing a lunge with dumbbells off a purple yoga block
    Pin image with text: woman in red shirt and black pants with her back on a weight bench performing a hip thrust with a dumbbell in her lap
    Pin image with text: woman in maroon shirt and black pants performing a bodyweight curtsy lunge
    Image with text: four images of a woman performing glute exercises in a home gym
    Pin image with text: woman in maroon shirt and black pants performing a bodyweight curtsy lunge
    Pin image with text: woman in black shorts and grey shirt performing a lunge with dumbbells off a purple yoga block

    Strengthen and sculpt the buttocks, hips, and legs by using these gluteus maximus exercises. As the largest gluteus muscle, these glute exercises will challenge your gluteus maximus in the best of ways.

    Skip the squats and start making strategic choices in your glute training. These glute max exercises each have their own variations and equipment options but all of them are effective in growing the glutes and can be done at home.

    Pin image with text: woman in black shorts and grey shirt performing a lunge with dumbbells off a purple yoga block.

    What Is The Gluteus Maximus

    The gluteus maximus muscle is the biggest muscle in the human body. And essentially, it is your buttocks. Specifically the squishy part of your bum you sit on.

    Most people will mention "weak glutes" in an assessment. However, as a Certified Strength & Conditioning Specialist, I can tell you that they're not always weak so much as underutilized.

    The gluteus maximus works alongside the gluteus minimus and medius to produce movement like:

    • Hip extension
    • Hip abduction
    • Hip external rotation

    One thing to understand, however, is that all three gluteal muscles work together to produce movement.

    Meaning, that it’s not exactly possible to isolate just the gluteus maximus. The exercises below do place a lot of tension on the gluteus maximus but the other ones will be working also.

    Learn more about the glutes as a whole and how to strengthen them.

    Best Gluteus Maximus Exercises

    Below are the gluteus maximus exercises that you should work on in your weekly training program. Each exercise below has both a bodyweight option as well as other variations to target the glutes muscles.

    Once you've mastered them, check out these gluteus maximus burnouts to really fire them up.

    Exercise 1: The Glute Bridge

    This movement is crucial in any glute training program to build the gluteus maximus, and is the base for most glute training.

    To perform a glute bridge:

    1. Lying on your back, bring your heels close to your bum and keep the knees bent. Feet shoulder-width apart roughly.
    2. Push through your heels and lift your hips by squeezing the glutes. Do not excessively arch the lower back.
    3. Pause at the top for maximum glute squeeze before releasing the tension and bring the hips back to the starting position.

    Perform anywhere from 8-30 repetitions depending on your training goals. The glute bridge also comes with a handful of variations you can use to progress your training.

    Bridge Variations

    • Single leg bridge
    • Resistance band bridge
    • Elevated bridge

    For a full list of bridge variations check out this video.

    Woman in blue shirt and black pants performing a glute bridge on the floor two different ways, both with knees bent.

    Exercise #2: The Hip Thrust

    Literally the king of a good glute workout. The hip thrust gives a greater range of motion to the glute bridge and is one of the fastest ways to boost gluteus maximus strength.

    To perform:

    1. Place your back against the bench while sitting on the floor. Keep the knees bent and bring them into your chest keeping the feet shoulder-width apart as you lift your back onto the bench.
    2. Hips should be hovering over the floor and the strap of your bra should on the bench. Push through the heels, squeeze the gluteus maximus, and lift the hips towards the ceiling.
    3. Keep your eyes facing forward so that the upper back is slightly rounded and not extended over the bench!
    4. Squeeze the glutes to lockout. Then release the tension and bring your hips towards the floor (the starting position).

    Learn more about how to hip thrust to boost your glute muscles here and watch this video for form tips. Perform 5-25 repetitions

    Hip thrust variations

    • Single leg hip thrust
    • Barbell hip thrust
    • Resistance band hip thrust
    • Elevated hip thrust
    Woman in pink shirt and dark pants performing a glute bridge in a bench with multiple arrows and text showing the key technique points to perform the exercise.

    Exercise #3: Reverse Hyperextensions

    This is a great exercise for the gluteus maximus because it’s done lying on your tummy. Though many people believe you need a fancy machine for this, you can actually perform a reverse hyperextension at home.

    To Perform:

    1. Lay belly down on a bench with the end of the bench at your hips (legs hanging off).
    2. You can do this with straight legs or bent knees. Squeeze your glutes so that your legs raise up and your hips extend (go from bent to open). Pause and return the feet to the floor.

    Perform 10-30 repetitions.

    Variations:

    • Straddle legs
    • Froggy reverse hyperextensions
    • Reverse hypers with a band
    • With a dumbbell between the feet

    Exercise #4: Curtsy Lunge

    A lunge variation that places an extra emphasis on the gluteus maximus due to a bit of a twist (literally!)

    "I've been doing curtsy lunges for a month already and it helped me tone my legs and lift my backside. These glute exercises have not only helped me achieve my goal but also boosted my confidence. I'll try reverse hyperextensions next!" - Czyrah

    To Perform:

    1. Standing upright with your feet together, step the right leg back and to the side of the left foot.
    2. Hinge slightly at the hips and bend the knees toward the floor making sure the front knee isn’t caving inward.
    3. Push through the front foot and return to the starting position.

    Perform 8-12 repetitions

    Variations:

    • Dumbbell curtsy lunge
    • Deficit curtsy lunges
    • Resistance band lunges
    Two images of a woman in maroon shirt and black pants performing a curtsy lunge with text with pointers.

    Exercise #5: Quadruped Hip extensions

    This exercise is performed in a tabletop position either on your hands or elbows.

    To perform:

    1. Come into a tabletop position on all fours. Place a dumbbell (a light-ish one) on the back of one knee.
    2. Keeping the core strong and engaged (you need to have mastered bird dogs for this), move through the hip as your raise the foot towards the floor.
    3. Do not let the low back drop. Return the knee to the floor by releasing the tension in the glute.

    Perform 8-15 repetitions on each leg.

    Variations:

    • Dumbbell hip extensions
    • Mini loop hip extensions
    • Strength band extensions
    Two images of a woman in maroon shirt and black pants performing quadruped hip extensions.

    Exercise #6: Deficit Lunge

    Take lunges to a deeper level to get more out of your glute muscles!

    To perform:

    1. Using a bottom step or yoga blocks, stand upright, chest lifted, on the step.
    2. Step the left foot back onto the floor and begin bringing the knee down towards the floor as you hinge the upper body forward slightly.
    3. Pause at the bottom and then reverse the movement and pull up your body with the right leg (don't push off the left foot!), extending the hips back into a standing position.

    Perform 8-12 repetitions per leg

    Woman in grey shirt and black shorts performing a dumbbell lunge.

    Exercise #7 Bulgarian Split Squats

    Bulgarian split squats can be performed in a variety of ways.

    The way in which you do them can place more focus on the quadriceps or more focus on the gluteus maximus (though the gluteus medius and minimus are still very present).

    To perform:

    1. Set up in lunge position with the left leg elevated on the bench and the right knee over the heel.
    2. Hold the dumbbells either by your sides or use one dumbbell in the "goblet" position.
    3. Hinge forward with the hips bringing the chest down (to create more tension on the back of the body: glutes) as you push backward and drop the left knee towards the floor while keeping the right knee facing forwards.
    4. Squeeze the glute of the right leg as you push through the heel to reverse the movement and extend the hips to the starting position.
    5. Perform all repetitions on the right leg before moving on to the next.

    Perform 9-10 repetitions or opt to go for time (30 seconds) per leg.

    Exercise #8 Quadruped Hip Extensions

    This glute max exercise can be done with ankle weights or a resistance band to make it more intense.

    1. Come into a tabletop position on all fours.
    2. Keeping the knee of the working leg flexed the core strong and engaged (you need to have mastered bird dogs for this), move through the hip as your raise the foot towards the floor.
    3. Do not let the low back drop and make sure to keep the knee bent. Return the knee towards the floor by releasing the tension in the glute.
    4. Perform for 8-12 repetitions per leg.
    Two images of a woman in maroon shirt and black pants performing quadruped hip extensions

    Exercise #9 Reverse Plank

    An isometric exercise that rivals any traditional plank and places an extra emphasis on the glutes.

    1. Begin with your hips on the ground, legs straight out in front of you and your hands with fingers pointed out a few inches behind your hips.
    2. Squeeze the glutes and raise the hips high into the air coming into a posterior pelvic tilt. Open up the chest and hold.

    Perform for 20-40 seconds.

    Two images of a woman in maroon shirt and black pants performing a reverse plank with text about pointers

    Best Glute Exercises In The Gym

    If you're in the gym and have access to machines and a variety of equipment, the best glute max exercises to do would be:

    • Reverse hyperextension
    • Cable kickback
    • Barbell hip thrust
    • Weighted, high step ups

    Rotate through those and you'll have stronger glutes in just a few weeks. If you're able to mix and match the at-home glute exercises from above with the gym ones, you're set up for serious glute gains.

    Benefits of Training Gluteal Muscles

    Since the gluteus maximus is such a big muscle, it plays a role in a lot of daily actions. Strengthening the glutes can help:

    • Alleviate back pain
    • Improve posture
    • Boost sports performance
    • Protect the knee

    And so, so much more. However, know that glute training goes hand in hand with hip mobility in regards to getting stronger. Once you master that, rock sweat sessions like a banded glute workout or a glute HIIt workout to get started.

    Stronger glutes = less back pain, better posture, more power.

    This no-gym workout plan builds serious strength in just minutes a day.
    Multiple images from an ebook.
    STRONGER GLUTES START WITH THIS E-BOOK

    More glute training tips you need

    Before you do anything, learn how to activate your glutes in a bridge position. Engagement is crucial.

    From there you can learn:

    • Glute isolation exercises
    • Gluteus minimus exercises
    • Awesome glute exercises with weights
    • Best at home glute exercises
    • How to strengthen glutes with just 3 exercises
    • Workout finishers for strong glutes
    • How glutes help alleviate back pain
    • Glutes exercises to help in pregnancy and postpartum
    • The best activation exercises
    • The best dumbbell exercises for your booty

    Frequently Asked Questions About The Gluteus Maximus

    How do you build your gluteus maximus?

    Just like you build any muscle! With a combination of mechanical tension, metabolic stress, and muscle damage. You need to use a variety of gluteus maximus exercises as well as a variety of loads and repetition ranges for them to grow.

    How often should I train glutes?

    The glutes respond well to variety. This means that because you're not going heavy in every glute workout, you can train glutes multiple times per week. A good place to start it working gluteus maximus exercises into four workout days per week.

    How do I build muscle in my lower butt?

    You want to use a variety of hip extension glute exercises like the glute bridge and hip thrust. Those two exercises can be done unilaterally (with one leg), with resistance, pauses, etc. Use multiple variations of those exercises and progressively load them (add tension) to really target your lower butt.

    Is it bad to work glutes every day?

    Although it’s not necessary to work your glutes every day, the glute muscles do respond well to volume. The smaller glutes like the gluteus medius and minimus especially can be worked frequently as the exercises tend to be very low impact. So long as you’re not training heavy, compound lifts (like loaded barbell hip thrusts to failure) or eccentric exercises (deficit lunges) daily, your glutes will adjust to the stimulus.

    More Fitness Tips For Busy Moms

    • Woman laying on floor with one knee bent and other in a hamstring stretch.
      5 Best Hamstring Exercises for Runners
    • Woman in blue shorts and tank top running outside.
      Want to Run Better? These 11 Tips Change Everything
    • Woman performing a squat with a pink mini band around her legs.
      36 Mini Band Exercises + A Full Body Workout
    • Woman in piegon pose on a bench for a glute stretch.
      9 Best Glute Stretches

    Comments

    1. Bella says

      July 11, 2024 at 2:23 pm

      Your photos and videos are so helpful! I am a very visual person.

      Reply
      • fitasamamabear says

        July 13, 2024 at 11:57 am

        I'm visual too haha glad it helps!

        Reply
    2. Heidi says

      July 09, 2024 at 6:20 am

      Wow! I had no idea I was doing my glute bridges wrong. After doing it the way you showed for a few days, I can definitely feel a difference and I know I'll see a difference soon too. Thank you for the helpful tips and the pictures. They help so much!

      Reply
      • fitasamamabear says

        July 11, 2024 at 1:51 pm

        This makes me so happy, enjoy the new gains!

        Reply
    3. Jane says

      June 04, 2024 at 5:31 am

      I enjoyed the glute bridge variations, especially the elevated bridge. It was tough but really effective. My glutes felt engaged throughout.

      Reply
      • fitasamamabear says

        June 04, 2024 at 12:20 pm

        Elevated ones are brutal and also awesome lol

        Reply
    4. Czyrah says

      February 24, 2024 at 8:48 am

      I've been doing curtsy lunges for a month already and it helped me tone my legs and lift my backside. These glute exercises have not only helped me achieve my goal but also boosted my confidence. I'll try reverse hyperextensions next!

      Reply
      • fitasamamabear says

        February 28, 2024 at 2:22 pm

        Yay! they're such a great exercise.

        Reply
    5. Sophie says

      January 09, 2024 at 12:24 pm

      I haven't been able to work out because of an injury, but that's fixed so I am starting to slowly find some exercises and workouts I can do. Thanks for explaining your workouts so I can do them, all of your tips and tricks are beneficial. I did the bridge, hip extension and the curtsy lunge without killing myself.

      Reply
      • fitasamamabear says

        January 10, 2024 at 9:49 am

        Glad the breakdowns are helpful, sorry to hear about the injury. If you have questions about anything feel free to reach out 🙂

        Reply
    6. Allyssa says

      May 09, 2022 at 8:59 am

      These are really helpful, will surely use this again! Highly recommended!

      Reply
      • fitasamamabear says

        May 09, 2022 at 5:55 pm

        They definitely set them on fire!

        Reply
    7. Sarah says

      May 07, 2022 at 8:08 pm

      Thank you for your detailed instructions. I’ve added quite a few of these exercises to my morning routine!

      Reply
      • fitasamamabear says

        May 08, 2022 at 8:51 pm

        Yay! Enjoy the new burn lol

        Reply
    8. Glenda says

      May 07, 2022 at 1:39 pm

      Well. This 60-yr old tushy is feeling the burn. lol I actually have noticed it more in my lower back and hips not being so stiff. These are really good for me, Shelby! Thanks so much!

      Reply
      • fitasamamabear says

        May 08, 2022 at 8:51 pm

        So glad that you're building your glutes! The reduction in back pain is a HUGE win

        Reply
    9. Lynn Polito says

      May 06, 2022 at 12:46 pm

      These exercises are so good! I'll be adding them to me workout routine!

      Reply
      • fitasamamabear says

        May 08, 2022 at 8:50 pm

        Have fun crushing it!

        Reply
    10. Rebekah Kuk says

      May 06, 2022 at 11:13 am

      Thank you for this extensive post on glutes! I am actively training to improve my body composition, and I appreciate how relevant this information is to me. Especially the part about how to do hip thrusts. I had heard about them, but didn't know what they were. The photos you included were very helpful.

      Reply
      • fitasamamabear says

        May 08, 2022 at 8:50 pm

        Yay! Please go do hp thrusts haha they solve life problems! Glad I could give some help and inspo!

        Reply

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    Welcome!

    I'm Shelby, a Certified Strength & Nutrition Coach who has spent the last 10 years helping women feel more comfortable in their skin though home strength training and healthy food- no diets, no shortcuts

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