Ready to wake up your weak glutes, reduce injury risk, and make your day-to-day life better? Work the 5 best glute exercises into your training routine and start reaping the benefits of a strong, perky peach.
As the largest muscle in our bodies, our gluteal muscles help us run, jump and climb as well as improve posture and reduce pain. If you’re not making glute exercises part of your weekly routine, you’re missing out.
As a Certified Strength & Conditioning Specialist, I became obsessed with glutes when I realized how crucial they were during pregnancy and postpartum (here are the best pregnancy hip exercises).
Since then, I’ve been known to repeatedly say “glutes solve life problems” with my clients. Because they do!
Glute strength ties into:
- Better posture
- Better postpartum recovery
- Less injury risk
- Amazing sport performance
- Reduced back pain
Learn more about the daily benefits of strong glutes.
What Are The Glute Muscles?
The glutes are a series of three muscles that make up the buttocks.
Broken down, these muscles are the gluteus maximus (the largest part of your bum), the gluteus minimus (on your outer hip), and the gluteus medius (just above the hip and is over top of the minimus).
Though there are three gluteal muscles, they all work together to bring you a variety of functions:
- Hip extension (think bridges or a barbell hip thrust)
- Hip abduction (taking your leg away from your body to the side)
- Hip external rotation (turning your leg outwards)
Every glute exercise you use will target all of the muscles. However, it is possible to place extra emphasis on one over the other.
5 Best Glute Exercises
Listen, there are a ton of exercises out there that will hit your glute muscles. Here are the best gluteus maximus exercises and great gluteus minimus exercises. However, the exercises below are the ones I use most often for weak glutes.
Before you dive in, make sure you know how to engage your glutes.
Though you can easily vary the load or tension on the exercises (bands, dumbbells, etc), you can also use them with different repetition variations (pause reps, 1.5 reps).
Choose 2-3 and work them into your weekly program to get you started with some glute strength.
Want a more done-for-you approach? Grab the Glute Training E-book. A 25-page ebook with the exact glute workouts I use with clients.
"These were so helpful! Ever since having my baby, I’ve had all kinds of leg and hip pain. These exercises have really been helping." - Kim
The Hip Thrust
This move is the KING of all glute exercises. And rightfully so.
It targets your glutes through hip extension (and hyperextension) and the elevated back gives you a better range of motion so that you can target them MORE.
Learn how to do a hip thrust, how to do a weighted hip thrust, and know that this exercise can be done with multiple variations: single leg, banded, feet elevated etc.
How to perform
- Begin by placing your mid to upper back (right about the bra strap line) on a bench (or table, or couch).
- Feet flat on the floor and hips dipped towards the floor. The feet will be slightly outside of your hips. At this bottom position, your knees should be slightly behind the bridge of your feet/your heels. Beginners will normally hook their elbows on the bench. This is fine so long as you don’t press into the bench with them for support.
- Start to push through the heels, squeeze the glutes and lift the hips towards the ceiling.
- As you do, the shins should come into a vertical position. Keep the upper back slightly rounded as you look forward and not straight up. Meaning, do not lay your upper back flat on the bench.
- At the top of the movement, “lockout” with a big glute squeeze. Reverse the movement leading with the hips breaking and moving back toward the floor and the starting position.
The exercise can be used from anywhere between 3-30 repetitions depending on tension levels.
Deficit Lunges
Again, this glute exercise provides a greater range of motion than a typical lunge thanks to its elevation which makes it ideal for weak glutes. Make sure to hinge forward slightly to maximize tension on the back of the leg and not the front.
How to perform
- Using a bottom step or yoga blocks, stand upright, chest lifted, on the step.
- 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.
- 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 the starting position.
Aim for 8-12 repetitions on each leg.
Reverse Hyper Extensions
Now, this is an exercise most people think can only be done in a gym.. wrong! Learn how to do a reverse hyperextension at home!
A great exercise to really nail down the posterior pelvic tilt. A reverse hyperextension can be done with a band, straight-legged, straddle-legged, or froggy legs!
How to perform
- Lay belly down on a bench with the end of the bench at your hips (legs hanging off).
- 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 this exercise for 12-30 repetitions.
Sumo Walks
Not as fancy or intense as the exercises above but this one has merit. It places the focus on the outer glutes (gluteus minimus and gluteus medius) and not just gluteus maximus (big glute).
It’s amazing for hip stability and one of my most prescribed for runners. I use it in this glute HIIT workout for busy days.
How to perform:
- Standing upright you can place the band around the top of the knees, below the knees or over the shoelaces for different tensions.
- Hinge forward slightly keeping your weight pushed backward and a flat back. Stand on your right foot as you move the left leg sideways using your glutes to push against the band.
- Step down and continue this process one way before completing the same motion on the other side.
Perform for 10-20 repetitions each way.
Fire Hydrants
Another one that focuses more on the smaller glute muscles and great for beginners. With fire hydrants weak glutes must actively work to raise the leg through a large range.
- In a tabletop position, place the band below the knees.
- Maintain core engagement and try not to twist the hips as you cock your leg (keeping the knee bent at ninety degrees) out to the side against the band.
- Pause and return the knee to the starting position. Perform all reps on one side before moving to the next.
Aim for 30 seconds per leg.
How To Strengthen Weak Glutes
- Learn to properly activate the glutes
- Use the five exercises above
- Make use of mechanical tension, metabolic stress, and muscle damage
If you want to strengthen a weak muscle you need to be able to activate it (this also requires some glute mobility so you can take them through a full range of motion or using some of the best glute stretches on a regular basis.
Since many of us tend to tuck our bums under (think of a dog tucking its tail), we’re very prone to tight glutes (tight glutes are weak glutes!).
This means that other muscles (like hip flexors) end up doing more jobs than they should be and it results in poor movement mechanics and back pain.
So, untuck your butt, get into a glute bridge, start glute training on a regular basis.
From there it takes some focus on the three things that build muscle: tension, metabolic stress & muscle damage.
In basic terms, the glutes LOVE variety. Use the exercises above and alter your repetition, sets, and reps for the best results.
Equipment
A great tool for all glute exercises is a mini band. This allows you to add extra tension to smaller glute exercises like abductions, clamshells, and sumo walks.
It's what I use with all my SMASH Fit For Life clients because it's just so effective at training weak glutes.
Target those crucial muscles like your glutes with a mini band that can easily be taken anywhere you go!
Other Tips For Improving Your Glute Strength
- The best glute isolation exercises
- Glute training for busy moms: 5 week program
- Exercises to target the gluteus maximus
- Glute activation exercises
- Glute training 101: everything you need to know
- Glute finishers for a wicked peach
Stronger glutes = less back pain, better posture, more power.
This no-gym workout plan builds serious strength in just minutes a day.
Frequently Asked Questions About How To Strengthen Glutes
First, make sure that you can take the glute muscles through a good range of motion. You should be able to sit comfortably in a straddle position with a flat low back. Begin learning how to activate both the gluteus maximus as well as the outer glutes and begin by adding in bodyweight glute exercises like lying abductions, clamshells and glute bridges into your training program.
The truth is, we just don’t use our glute muscles enough. Sitting on them causes them to become more dormant than necessary because other muscles then take over to do their job. Likewise, through pregnancy and postpartum, a woman's posture drastically shifts and we tend to tuck our bums under which chronically shortens them.
Shruthi says
Thanks so much for a great workout! It’s so easy (from a simplicity standpoint). But wooooo, burn!
fitasamamabear says
Hehe simplicity is key.. but the burn is real!
K says
Glutes are such a big deal for me! How does the hip thrust compare to a traditional bridge for building and strengthening?
fitasamamabear says
Too funny, I actually break them down in a comparison a bit in this post: https://fitasamamabear.com/bench-glute-bridge/ --> basically both are awesome. You have to have mastered the bridge to rock a hip thrust. Both are low impact and good for beginners but the hip thrust takes the glutes through a bigger range of motion so it tends too have a bigger bang for your buck in some ways.
Claire says
I have been working out at home after each child in turn has either had covid or has been isolating due to being a close contact. So the gym has been out. I am loving all of your workouts, I am learning so much about my body and I am sure when i do get back to the gym that I'll be doing more than just 30 minutes on the treadmill and a few weights.
Thank you
fitasamamabear says
Oh god, honestly the struggle is real regarding all kids being healthy at once! Sorry mama, I nkow that feeling. That said though... yay! Glad I can give you some ideas, inspiration and tips to keep you going!
Jennifer says
Daaamn girl, I want glutes like yours! I'm on these exercises starting today!
Kate says
I did a couple of these glute exercises today and they were so helpful! I am feeling so much stronger now!
fitasamamabear says
Love it!
fitasamamabear says
Hahaha thank you! My glutes struggle to grow so I've been working hard. Thanks for the ego boost!
Mandy Applegate says
I certainly knew about it the day after I did the glute exercises - but no pain no gain - right? Looking forward to seeing the results!
Kim says
These were so helpful! Ever since having my baby, I’ve had all kinds of leg and hip pain. These exercises have really been helping.
Nicole Johnson says
Great information! Thanks for sharing. Can't wait to put some of this into practice!
Glenda says
Every single time, you are 100% correct and the exercises are just what I need. But, I can tell I spend too much time in front of the compute typing. lol The burn is real! This is also helping me be more conscious of my posture, too. Thanks, Shelby!
MacKenzie says
These tips and workouts are great. I am 5 months postpartum and am always looking for simple workouts I can do at home.
fitasamamabear says
Awww mega congrats on the little one! If you ever have questions feel free to reach out!
Rebecca says
I learn so much from this site! I've been doing these exercises for 2 weeks now and I can already see (and feel!) an improvement in my posterior. 🙂 For the first time maybe ever, I'm a little bit excited about swimsuit season. Thanks so much!
fitasamamabear says
I love this! So happy to hear it's all helping!
Kimmy says
Tried the glute bridge yesterday based on this article, and WOW!Feeling the soreness today in a good way. This is such a helpful guide, especially for someone new to glute exercises. Thanks!
fitasamamabear says
Wahoo!!!