One of the best glute exercises comply with a number of ideas: 

1. They embrace workout routines that successfully goal the glutes (many don’t). 
2. They contain taking every set comparatively near failure (the purpose you may’t transfer the load regardless of giving your finest effort).
3. They contain progressively growing the load over time. 

Seems to be easy, however that is completely completely different from what number of ladies suppose they need to be coaching to construct their butt. For instance, you’ll have heard that one of the simplest ways to develop your glutes are workout routines just like the Stairmaster, Pilates, yoga, and even strolling. 

Nothing unsuitable with these items, however they’re going to do virtually nothing in your butt. 

Thirty minutes of correct energy coaching per week beats 10 hours of Stairmaster or Pilates. 

And particularly, you wish to be primarily doing barbell and machine workout routines to develop your butt. 

Body weight workout routines like body weight bridges and squats are higher than nothing, however they merely aren’t as efficient for constructing your glutes as workout routines just like the barbell squat or hip thrust machine.

Dumbbell workout routines like goblet squats are higher than physique weight workout routines as a result of they will let you incrementally add weight to your exercises, however they’re typically extra cumbersome and fewer sensible than barbells or machines.

Lastly, that you must practice laborious. Try to be taking most units of your exercises comparatively near failure—the purpose the place you may’t transfer the load regardless of pushing as laborious as you may. 

The final couple of reps of each set ought to really feel tough and transfer noticeably slower than the primary few. Some tooth gritting and swearing ought to happen. 

And if you happen to practice this fashion, you additionally don’t have to do many units per exercise or per week. In terms of coaching your glutes (and each different muscle), high quality beats amount. 

Under, you’ll discover three glute exercises constructed on these ideas: a barbell model, which is what I encourage everybody to do, plus dumbbell and body weight variations for the women who don’t wish to practice with barbells.

The Solely Glute Exercise You Have to Construct a Nice Butt

Barbell Again Squat: 3 units | 6–8 reps | 2–3 minutes relaxation

Barbell Romanian Deadlift: 3 units | 6–8 reps | 2–3 minutes relaxation

Hip Thrust (Machine or Barbell): 3 units | 8–12 reps | 2–3 minutes relaxation

Hip Abduction Machine: 3 units | 8–12 reps | 2–3 minutes relaxation

One of the best glute exercise isn’t actually a “glute exercise” in any respect—it’s a lower-body exercise with glute emphasis. 

The workout routines that construct the most effective butts additionally construct robust, shapely legs, so that you’ll be coaching your quads and hamstrings laborious whether or not you imply to or not.

If you wish to push your legs even more durable, you may add isolation work like leg extensions and hamstring curls on one other coaching day. However for most ladies, the exercise beneath is all of the lower-body coaching they want.

One very last thing earlier than we get into the exercise: skip glute activation workout routines.

Whereas many glute-growth gurus declare that doing band walks, clamshells, and body weight bridges earlier than your working units primes your glutes for heavier coaching, there’s no good proof they accomplish something helpful, together with growing glute exercise or power manufacturing within the workout routines that comply with.

And when you concentrate on it, there’s no good cause to suppose they’d. You don’t want to fret about whether or not your glutes are “energetic” while you squat, deadlift, or hip thrust heavy weights—they essentially should be. In the event that they weren’t, you wouldn’t be capable of full a single rep.

So as an alternative of futzing round with a resistance band earlier than your exercise, do that easy, research-backed warm-up as an alternative:

• Estimate the load you’ll use in your first laborious set of your first train.
• Do 6 reps with about 50% of that weight and relaxation for 1 minute.
• Do 4 reps with about 70% of that weight and relaxation for 1 minute.

After this, you’re able to deal with your laborious units in your first train and the remainder of your exercise.

Now, right here’s the best way to do the workout routines.

1. Barbell Again Squat

Units, Reps, and Relaxation: 3 units | 6–8 reps | 2–3 minutes relaxation

Why: The again squat is among the most totally studied glute workout routines—and for a lot of ladies, the best. No different elevate allows you to practice your glutes with such heavy weights, by way of such a protracted vary of movement, and progress as persistently over time.

It’s no shock, then, {that a} 2025 meta-analysis discovered that again squats considerably grew the glute max (the most important a part of the glutes) in each research that examined them.

One element price understanding: depth issues. Deeper squats produced extra glute progress than shallow ones throughout each research that in contrast them. You don’t have to drop “ass-to-grass” to see outcomes—squatting to roughly parallel (thighs parallel to the ground) is sufficient for most ladies. Go as deep as your comfortably can—your glutes will thanks.

Past that, don’t sweat the small stuff. You’ll hear {that a} wider stance, extra turned-out ft, or a low-bar place will “goal your glutes extra”—however the following tips are largely simply distractions. Choose a stance that feels steady and powerful, and put your vitality into including weight to the bar. Any tiny enhance in glute activation from a selected change in your stance or bar place will likely be outweighed by merely getting stronger.

The right way to:

1. Set a barbell in a rack at about chest top.
2. Step underneath it, pinch your shoulder blades collectively, and relaxation the bar throughout your higher again.
3. Elevate the bar out, step again, and set your ft barely wider than shoulder-width along with your toes turned out.
4. Retaining your again straight, sit down and push your knees out in the identical path as your toes.
5. Reverse the motion and return to the beginning place.

Knowledgeable Tip: Take into consideration spreading the ground aside along with your ft by driving your ft into the bottom and away from one another (although they shouldn’t truly transfer). This prevents your knees from caving inward and allows you to elevate extra weight with a decrease danger of ache or damage.

Alternate options:

2. Barbell Romanian Deadlift

Units, Reps, and Relaxation: 3 units | 6–8 reps | 2–3 minutes relaxation

Why: The Romanian deadlift trains your glutes by way of a protracted vary of movement, with heavy weights, and whereas stretched—three elements that drive muscle progress. Whereas no analysis has examined it particularly for glute hypertrophy, loads of associated proof suggests it’s a worthwhile addition to your coaching.

For example, a 2024 research discovered that including the stiff-leg deadlift (a detailed cousin of the RDL) to a squatting-style train (the leg press) grew the glute max by 6% in 10 weeks. That means that pairing a squat with a “hip hinge” is an efficient one-two punch for glute progress.

(Or if you wish to practice your glutes more durable, analysis suggests the deficit RDL prompts the glutes much more than the common model.)

The right way to:

1. Stand along with your ft hip-width aside and maintain the barbell with a shoulder-width, overhand grip.
2. Preserve your again flat and push your hips again to decrease the bar straight towards the ground.
3. Decrease till you are feeling a deep stretch in your hamstrings or simply earlier than your decrease again rounds.
4. Reverse the motion and return to the beginning place.

Knowledgeable Tip: Fake there’s a automotive behind you with the door open, and it’s important to shut it along with your butt. This cue encourages you to push your hips again slightly than squat down, which ensures your glutes and hamstrings take the load.

Alternate options:

3. Hip Thrust (Barbell or Machine)

Units, Reps, and Relaxation: 3 units | 8–12 reps | 2–3 minutes relaxation

Why: The hip thrust is the one of many solely workout routines that trains the glute’s fundamental operate (hip extension) with heavy weights, with out considerably involving the remainder of your leg muscle tissues. That makes it one of the simplest ways to develop your glutes with out rising the remainder of your thighs.

It’s additionally backed by analysis: one research discovered that including the barbell hip thrust to a program that already included squatting and hinging actions boosted glute max progress by greater than 50% over 10 weeks (from 6.0% to 9.3%)—a considerable bump from a single added train.

The hip thrust additionally has sensible benefits over the squat and deadlift—it causes simply as a lot muscle progress, however doesn’t compress your backbone or fatigue your decrease again or legs. This lets you maintain coaching your glutes after the remainder of your physique is gassed or when you’ve got an damage that makes squatting or deadlifting off limits. 

That mentioned, the hip thrust isn’t fairly the “non-negotiable” glute train it’s typically made out to be. Analysis reveals that the squat grows the glutes simply as a lot because the hip thrust, so deal with it as a worthwhile addition to your squatting and deadlifting, not a alternative for it. 

The right way to:

1. Sit on the ground along with your higher again in opposition to a bench set perpendicular to your physique.
2. Roll a barbell over your legs so it rests in your hip crease.
3. Plant your ft shoulder-width aside and about 12–18 inches out of your glutes.
4. Drive by way of your heels to elevate your hips till your torso is parallel to the ground and your shins are vertical.
5. Reverse the motion and return to the beginning place.

Knowledgeable Tip: Two cues to make each rep safer and simpler. First, tuck your chin to your chest and look straight forward all through each rep. Second, maintain your again flat from begin to end (no arching), and as you thrust up, tuck your tailbone towards the ceiling to maintain the work in your glutes.

Alternate options:

• Machine Hip Thrust
• Smith Machine Hip Thrust
• Cable Pull-By means of

4. Hip Abduction Machine

Units, Reps, and Relaxation: 3 units | 8–12 reps | 2–3 minutes relaxation

Why: There’s little direct proof that hip abduction workout routines just like the hip abduction machine develop the glutes meaningfully greater than different workout routines, however there’s a strong theoretical case for together with it.

The squat, RDL, and hip thrust all practice hip extension—driving your hips from a bent place to a straight one. The hip abduction machine trains a totally completely different motion: hip abduction, the place your thighs transfer away out of your physique’s centerline. 

This preferentially recruits the smaller glute muscle tissues (the gluteus medius and minimus) that the larger compound lifts don’t practice as instantly.

And for the reason that abduction machine is straightforward to carry out and get well from, there’s virtually no draw back to together with it.

The right way to:

1. Sit on the machine and place the outsides of your knees in opposition to the pads.
2. Grip the handles and maintain your again in opposition to the seat.
3. Push your knees out so far as the machine or your flexibility permits.
4. Reverse the motion and return to the beginning place.

Knowledgeable Tip: You don’t should mount the hip abduction machine in a number of other ways (going through towards it, going through away, half-standing, and many others.) to get the advantages. Discover a place that’s snug, allows you to practice by way of a full vary of movement with heavy weights, and stick to that.

Alternate options:

• Cable Hip Abduction
• Banded Lateral Walks

The Finest Dumbbell Glute Exercise for Girls

Bulgarian Cut up Squat: 3 units | 8–10 reps | 3–5 minutes relaxation

Single-Leg Dumbbell Romanian Deadlift: 3 units | 8–10 reps | 2–3 minutes relaxation

Dumbbell Hip Thrust: 3 units | 8–10 reps | 2–3 minutes relaxation

Dumbbell Strolling Lunge: 3 units | 8–10 reps | 2–3 minutes relaxation

One of the best exercise you are able to do to construct your glutes is the barbell model above. But when that’s not an choice proper now—since you practice at dwelling, your fitness center is proscribed, otherwise you’re touring—a dumbbell exercise is a good substitute.

It follows the identical common format: a squatting train, a hinging train, and a thrust. The principle distinction is that there’s no good dumbbell substitute for the hip abduction machine, so this exercise ends with a strolling lunge—a single-leg dynamic train that challenges the smaller stabilizing glute muscle tissues to spherical out improvement.

Simply remember that this exercise will finally turn out to be limiting, so graduate to the barbell model when you may.

1. Bulgarian Cut up Squat

Units, Reps, and Relaxation: 3 units | 8–10 reps | 3–5 minutes relaxation

Why:  The Bulgarian cut up squat is the most effective dumbbell substitute for the barbell again squat. By placing your rear foot up on a bench, you shift many of the load onto your entrance leg, which makes lighter dumbbells really feel a lot heavier and allows you to practice your glutes laborious with no need large weights.

The right way to:

1. Maintain a dumbbell in every hand and stand 2–3 ft in entrance of a bench.
2. Place the highest of your left foot on the bench behind you, along with your proper heel planted on the ground.
3. Decrease your hips by bending your proper knee till it reaches about 90 levels.
4. Reverse the motion and return to the beginning place.
5. Full all reps in your proper leg, then swap sides.

Knowledgeable Tip: To search out the right entrance foot place, sit on the bench, prolong one foot out in entrance of you so far as you may whereas retaining it flat on the ground, then rise up with out shifting it. That’s the place your entrance foot ought to keep.

Alternate options:

READ MORE: The right way to Carry out Bulgarian Cut up Squats for Glutes, Hamstrings & Quad Progress

2. Single-Leg Dumbbell Romanian Deadlift

Units, Reps, and Relaxation: 3 units | 8–10 reps | 2–3 minutes relaxation

Why: The only-leg RDL is the most effective dumbbell substitute for the barbell RDL. Just like the Bulgarian cut up squat, taking many of the load on one leg makes lighter dumbbells more difficult. It could additionally recruit the gluteus medius and minimus extra, since they should stabilize your pelvis on one leg.

The right way to:

1. Stand upright holding a dumbbell in your proper hand in entrance of your proper thigh.
2. Preserve your again flat and push your hips again as you decrease the load straight towards the ground, letting your left leg prolong behind you for steadiness.
3. Decrease till you are feeling a deep stretch in your proper hamstring or simply earlier than your decrease again rounds.
4. Reverse the motion and return to the beginning place.
5. Full all reps in your proper leg, then swap sides.

Knowledgeable Tip: In case you battle with steadiness on the single-leg RDL, arrange an incline bench beside you and relaxation your free hand on it for help. At dwelling, something round waist top will work—a chair, a sturdy desk, or a countertop.

Alternate options:

3. Dumbbell Hip Thrust

Units, Reps, and Relaxation: 3 units | 8–10 reps | 2–3 minutes relaxation

Why: The dumbbell hip thrust has all the identical advantages because the barbell model. The one downside is that it’s a lot more durable to load closely.

The right way to:

1. Sit on the ground along with your higher again in opposition to a bench set perpendicular to your physique and a dumbbell in your hip crease.
2. Plant your ft shoulder-width aside, 12–18 inches out of your glutes.
3. Drive by way of your heels to elevate your hips till your torso is parallel to the ground and your shins are vertical.
4. Reverse the motion and return to the beginning place.

Knowledgeable Tip: Place a folded towel, small cushion, or pad in your hip crease earlier than resting the dumbbell on prime. With out it, the dumbbell can dig into your hips, and also you’ll typically finish the set due to the ache—not as a result of your glutes are fatigued. 

Alternate options:

4. Dumbbell Strolling Lunge

Units, Reps, and Relaxation: 3 units | 8–10 reps | 2–3 minutes relaxation

Why: The dumbbell strolling lunge might recruit the gluteus medius greater than different dumbbell workout routines, because of the steadiness calls for of stepping ahead onto one leg at a time. That issues in a dumbbell-only exercise as a result of you might have fewer good methods to focus on the smaller glute muscle tissues instantly.

The right way to:

1. Maintain a dumbbell in every hand and stand along with your ft about shoulder-width aside.
2. Step ahead 2–3 ft along with your proper foot, then decrease till your left knee touches the ground.
3. Push off your proper foot to face again up, bringing your left foot ahead to fulfill it.
4. Repeat, main along with your left foot.

Knowledgeable Tip: Take lengthy steps—roughly 2–3 ft—every time. Quick, uneven steps make the train really feel more durable however shift the load onto your quads. An extended stride retains the work in your glutes and hamstrings, which is what you need.

Alternate options:

The Finest Body weight Glute Exercise for Girls

Body weight Cut up Squat: 3 units | 10–20 reps per leg | 2–3 minutes relaxation

Body weight Squat: 3 units | 10–20 reps | 2–3 minutes relaxation

Body weight Glute Bridge: 3 units | 10–20 reps | 2–3 minutes relaxation

Facet-Mendacity Clamshell: 3 units | 10–20 reps per facet | 2–3 minutes relaxation

The body weight exercise is probably the most restricted of the three. With no exterior load, you may’t apply progressive overload previous the primary few weeks, so your outcomes will shortly plateau.

That mentioned, it’s a superbly good place to begin if you happen to’re new to energy coaching and wish to construct a base earlier than including weights. Simply deal with it as a stepping stone, not a vacation spot.

1. Body weight Cut up Squat

Units, Reps, and Relaxation: 3 units | 10–20 reps per leg | 2–3 minutes relaxation

Why: The body weight cut up squat is the most effective body weight choice for exciting glute progress. Taking most of your weight on one leg hundreds every glute with considerably extra of your body weight than a daily squat does—which is what makes the train truly difficult with out exterior load.

The right way to:

1. Stand upright along with your fingers in your hips.
2. Step your left foot again 2–3 ft so the ball of your left foot is on the ground and your proper heel is planted.
3. Decrease your hips by bending your proper knee till it reaches about 90 levels.
4. Reverse the motion and return to the beginning place.
5. Full all reps in your proper leg, then swap sides.

Knowledgeable Tip: Take a protracted step ahead—roughly 2–3 ft. A shorter stance shifts the load onto your quads, however an extended stride retains the work in your glutes, which is what you need.

Alternate options:

2. Body weight Squat

Units, Reps, and Relaxation: 3 units | 10–20 reps | 2–3 minutes relaxation

Why: The body weight squat trains the identical motion because the again squat, simply with a lot much less load. Doing it after the cut up squat is intentional—your legs are already fatigued from the single-leg work, which implies the lighter resistance of a two-leg squat is sufficient to push you near failure with no need weight.

The right way to:

1. Stand along with your ft barely wider than shoulder-width aside and your toes turned out.
2. Preserve your again straight, sit down, and push your knees out in the identical path as your toes.
3. Decrease till your thighs are parallel to the ground.
4. Reverse the motion and return to the beginning place.

Knowledgeable Tip: Sink as little as you comfortably can—ideally to the purpose the place your thighs are parallel to the ground or beneath. Stopping above parallel means your glutes should do much less work, which typically ends in much less glute progress.

Alternate options:

3. Body weight Glute Bridge

Units, Reps, and Relaxation: 3 units | 10–20 reps | 2–3 minutes relaxation

Why: The glute bridge is the most effective body weight choice for coaching your glutes with out involving the remainder of your legs a lot, which makes it a helpful addition to a exercise that’s in any other case heavy on squatting actions.

The right way to:

1. Lie in your again along with your knees bent and your ft flat on the ground, about hip-width aside.
2. Plant your arms by your sides for stability.
3. Drive by way of your heels to elevate your hips till your torso types a straight line out of your knees to your shoulders.
4. Reverse the motion and return to the beginning place.

Knowledgeable Tip: When the common glute bridge turns into too straightforward, swap to the single-leg model. Plant one foot and elevate the opposite off the ground, then carry out the rep utilizing solely your planted leg. This successfully doubles the load on every glute and allows you to maintain progressing with no need weights.

Alternate options: 

• Single-Leg Glute Bridge
• Body weight Hip Thrust
• Frog Pump

4. Facet-Mendacity Clamshell Elevate

Units, Reps, and Relaxation: 3 units | 10–20 reps per facet | 2–3 minutes relaxation

Why: The side-lying clamshell increase is the closest body weight equal to the hip abduction machine. It gained’t develop your glutes meaningfully by itself, nevertheless it provides a special motion sample to a exercise that in any other case leans closely on hip extension.

The right way to:

1. Lie in your facet along with your forearm on the ground, your knees bent, and your knees and ft stacked collectively on the ground.
2. Press your backside knee into the ground to elevate your hips, and on the identical time, rotate your prime knee up and away from the underside one.
3. Reverse the motion and return to the beginning place.
4. Full all reps on one facet, then swap.

Knowledgeable Tip: Drive your hips up and ahead till your physique types a straight line out of your knees to your shoulders. This provides a thrusting movement to the kidnapping motion, which will get a little bit extra out of the train.

Alternate options:

• Facet Plank with Hip Abduction
• Fireplace Hydrant

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