The 5 Best Exercises To Grow and Strengthen Your Glutes
What Are The Best Exercises To Grow and Strengthen Your Glutes?
There’s nothing more frustrating than putting in a bunch of work in the gym and having nothing to show for it. That’s why I’m writing this article.
If you follow the lead of influencers on social media you might think the secret to bigger, stronger glutes is to do a bunch of workouts with jumping squats, banded kickbacks, and high-rep moves that make your booty burn like crazy.
And while those moves might make your glutes sore, they’re not making them much stronger, which is why they’ll never give you the results that you want.
In this article, we’ll share 5 of our favorite exercises that are guaranteed to get you better results than ever. 🍑
We even wrote you a free workout program that will help you put them into action. Click the yellow button below and grab it before you keep reading.
Hiking The Manitou Incline in 2024
Without further ado, here are…
The 5 Best Barbell and Dumbbell Exercises to Grow and Strengthen Your Glutes
1. Barbell Hip Thrusts
If you want to maximize your glute gains, barbell hip thrusts are a non-negotiable part of your workout plan. This exercise places your glutes under a heavy load while they’re in a fully contracted position, which is key for muscle growth. If you’re a beginner, you can start by using a dumbbell on your hips, and then progress to the barbell when you’re ready.
How to do Hip Thrusts:
Sit on the floor with your upper back against a bench. Roll a barbell over your hips (use a pad). Drive through your heels, extending your hips upward until your thighs are parallel to the floor. Squeeze your glutes hard at the top and lower the barbell back down with control. Keep your chin tucked down, and don’t overextend your back at the top.
Click the video of Blakley below to see how it’s done.
Why They Work So Well: The hip thrust isolates the glutes better than almost any other exercise. It’s especially effective at hitting the gluteus maximus—the largest muscle in your glutes. Plus, it has a lower risk of injury compared to other heavy lifts like the squat, making it ideal for focusing purely on glute activation.
If you don’t have a bench to lean back on, you can do them with a shorter range of motion by laying flat on the floor.
2. Bulgarian Split Squats
This one’s a killer, but that’s exactly why it’s so effective. Bulgarian split squats not only hit your glutes hard, but they also challenge your balance and stability, which means more muscle engagement overall. If you’re a beginner, start with both feet on level ground, and then progress to the technique below.
How To Do Bulgarian Split Squats:
Stand a couple of feet in front of a bench with a dumbbell in each hand. Place the top of one foot on the bench behind you. Lower your body into a lunge position until your front thigh is parallel to the ground. Push back up through your front heel to the starting position.
Pro-tip - Since finding the right stance can be challenging, you can practice finding your perfect position by starting with your front knee on the ground.
Watch Blakley show you how by clicking the video below:
You can do these split squats holding a weight at your chest, or holding a dumbbell in each hand, like THIS video demonstrates.
Why They Work: By working one leg at a time, you force your glutes to work overtime to stabilize and power each rep. This unilateral approach ensures you’re building strength evenly across both glutes, reducing muscle imbalances and enhancing overall power. If you’ve never done them, get ready for a treat!
3. Low Bar Back Squats
You knew this one was coming, didn’t you? The classic barbell squat is a foundational exercise for overall leg development, and it’s a beast for building strong glutes. The great thing about low bar vs. high bar back squats is that the lower bar position on your back forces you to lean over more (hip flexion) than the high bar squat. That increased hip flexion recruits more glutes vs. quads, which is why we love the low bar squat for the entire posterior chain.
How To Do Low Bar Back Squats:
Place a barbell on your upper back along the top edge of your shoulder blade. Resist the urge to put the bar up on your neck or traps. The muscles of your rear delts will create a stable “shelf” for the bar to sit on. Stand with your feet shoulder-width apart with toes pointed out about 30-40 degrees.
Lower your body into a squat by pushing your hips back and bending your knees simultaneously as you push your knees OUT in line with your toes. . Go as deep as your mobility allows—ideally until your thighs are parallel to the floor or lower. Drive back up through your heels to the starting position.
Here’s a video of how it’s done. Just click the photo to watch:
Why They Work: Squats engage multiple muscle groups, but the glutes are the primary movers when you push up from the bottom of the squat. The deeper you go, the more you activate the glutes. Plus, because squats allow you to load heavy, they’re incredibly effective for building serious glute strength and size.
4. Romanian Deadlifts
The Romanian deadlift (RDL) is one of the best exercises for targeting the hamstrings and glutes. It’s a hinge movement, which means it works your glutes in a way that’s different from the squat or lunge, providing a balanced approach to overall glute development.
Like conventional deadlifts, they can be loaded with heavy dumbbells or a barbell, which means more gains for you!
How to do RDL’s With Dumbbells:
Hold a pair of dumbbells in front of your thighs. With a slight bend in your knees, hinge at your hips to lower the dumbbells down your legs. Think about pushing your but toward the wall behind you. Keep your back flat and your core tight as you lower the weights until you feel a stretch in your hamstrings. Squeeze your glutes to pull your hips forward and return to the starting position.
How to do RDL’s With a Barbell:
Start by nailing a perfect deadlift by downloading our ULTIMATE DEADLIFT GUIDE with the yellow button below.
Once you’re at the top of a deadlift, you’re in the starting position for the Romanian Deadlift. Start by lightly unlocking your knees while sliding the bar down your thighs while pushing your butt back. Be sure to brace your core, and keep your upper and lower back nice and flat. Once the bar is below your knees and you feel a big stretch in your hamstrings, straighten your hips and knees until the bar is back at the start position.
Click on the videos below for a demonstration of both options:
Why They Work: The RDL puts your glutes under tension for a longer period, especially during the eccentric (lowering) phase. This time under tension is key for muscle growth. Also, RDLs help improve hip hinge mechanics, which are crucial for exercises like the deadlift and Kettlebell swing, further enhancing your overall strength. Since your hamstrings are being stretched under a heavy load, RDL’s are great for folks with chronically tight hamstrings.
5. Step Back (Reverse) Lunges
Simple but brutally effective, reverse lunges are great for building glute strength while also improving balance and coordination.
How To Do Reverse Lunges:
Hold a dumbbell in each hand with your feet at hip width. Step back, and slightly out to the side for each rep. Avoid stepping straight back, or balance will be an issue. Step back far enough so that your front knee is not way out in front of your toes. Your back knee should touch the ground each rep.
Click the photo below to see Blakley knock out a few reps:
Why They Work: Lunges are a functional exercise that mimics everyday movements like climbing stairs. They specifically target the glutes, especially when you focus on driving through the heel of your working leg. Plus, because you’re working one leg at a time, you get the added benefit of addressing any muscular imbalances.
Let’s wrap this glute growing lesson up!
If your goal is to grow and strengthen your glutes, these five exercises should be at the core of your routine. Incorporate them regularly, progressively increase the weight, and make sure you’re fueling your body with the right nutrition to support muscle growth. Remember, consistency is key. With dedication and the right approach, you’ll be well on your way to a stronger, more powerful set of glutes that not only look great but also help you perform better in and out of the gym.
If you’d like a coach to guide you in your fitness journey, hit the yellow button below and we’ll be in touch.
All the best!
Jonathan & Blakley
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