The Most Effective Exercises to Strengthen Your Glutes
Your glutes are the biggest, most powerful muscle group in your body — and for most people, they're also the most underused. Between desk jobs and daily sitting, our glutes get lazy. And when the glutes stop firing, other things start hurting: your lower back, your knees, your hips.
The fix isn't complicated. It just needs to be intentional.
Here's what the research says actually works — and a quick workout you can try today.
👉 Before we dive in → My Pelvic Floor & Core Strengthening Flash Cards are the perfect companion — simple, supportive movements you can practice with confidence. No guesswork, no overwhelm.
Why Your Glutes Matter More Than You Think
Strong glutes aren't just a fitness goal — they're a functional necessity. Research has linked gluteal weakness to knee pain, IT band syndrome, and chronic lower back problems. The glutes stabilize your pelvis, control how your legs track when you move, and power almost every athletic movement you can think of.
In other words: this isn't vanity training. It's foundational.
How Researchers Measure Glute Activation
Not all exercises work the glutes equally. Scientists use EMG (electromyography) — essentially, sensors that measure how hard a muscle is actually working — to compare exercises head-to-head. This is how we know the hip thrust beats the squat for glute activation, or that going deeper in a squat nearly doubles glute recruitment. The data takes the guesswork out.
With that context, here are the six most effective exercises for building your glutes.
The Best Glute Exercises, Ranked by Evidence
1. Hip Thrust
The #1 glute exercise, full stop.
Research by Contreras et al. found the hip thrust produces roughly double the glute activation of a back squat. A follow-up 12-week study confirmed it leads to greater glute size and strength gains than squats alone. The reason it works so well: it loads the glutes when they're fully contracted — right at the top of the movement — which is a uniquely powerful stimulus for growth.
How to do it: Upper back against a bench, barbell or dumbbells across your hips. Drive through your heels, push your hips to the ceiling, squeeze hard at the top. Lower slowly. That's it.
Pro tip: Don't rush the squeeze at the top. That's where the magic happens.
2. Romanian Deadlift (RDL)
The best exercise for glutes AND hamstrings together.
The RDL consistently ranks at the top of EMG studies for posterior chain activation. What makes it special is that it loads the glutes in a stretched position — and emerging research suggests that training a muscle when it's lengthened may be especially effective for building size. It's also one of the most transferable movements to real life and sport.
How to do it: Hold dumbbells or a barbell at your thighs. Hinge at the hips (not the waist), pushing them back while keeping your back flat. Lower until you feel a deep stretch in your hamstrings, then squeeze your glutes to stand.
Pro tip: Think "hips back" not "chest down." The difference is everything.
3. Bulgarian Split Squat
Harder than it looks. More effective than most things.
Studies show the Bulgarian split squat activates the glutes more than a conventional squat — especially when you take a longer stride. The single-leg setup also forces each side to work independently, which is great for fixing imbalances. Fair warning: your legs will be on fire.
How to do it: Back foot elevated on a bench, front foot forward. Lower your back knee toward the floor, keeping your torso tall, then press through your front heel to stand.
Pro tip: The longer your front foot is placed forward, the more you'll feel it in your glutes vs. your quads.
4. Barbell Back Squat
A classic for good reason — especially if you go deep.
The squat isn't the top glute activator, but it's one of the most studied and effective total lower-body movements we have. The key insight: depth matters enormously. Research found that squatting below parallel roughly doubles glute activation compared to a shallow squat. So yes — go low.
How to do it: Bar on your upper back, feet shoulder-width apart. Squat until your hips are at or below parallel, then drive through your heels to stand.
Pro tip: Depth > weight. A deep squat with moderate weight beats a shallow squat with a heavy bar every time.
5. Cable or Band Kickbacks
Small move, big burn.
Kickbacks are an isolation exercise — meaning they don't build overall strength the way compound lifts do — but EMG studies show they produce high glute activation with minimal stress on the spine. They're great as a finishing move, or for building the mind-muscle connection if you struggle to "feel" your glutes working during big lifts.
How to do it: Ankle cuff on a low cable (or resistance band looped around a post). Standing upright, kick one leg straight back and squeeze the glute at the top. Slow and controlled beats fast every time.
Pro tip: Don't let your lower back arch. The movement should come entirely from the hip.
6. Lateral Band Walks & Clamshells
Don't skip the side glute.
The gluteus medius — the muscle on the outer edge of your hip — gets overlooked in most programs. But it's essential for knee tracking, hip stability, and injury prevention, especially for runners. Studies show lateral band walks and clamshells are among the most effective ways to target it, with activation rates well above 70% of max effort.
How to do it: Band just above the knees. For lateral walks, take sideways steps in a slight squat, keeping tension in the band. For clamshells, lie on your side and open your top knee like a — well, a clam.
Pro tip: These are great as a warm-up before heavier lifts to "wake up" the glutes before you load them.
The Principles Behind the Exercises
A few quick takeaways from the research:
Go through your full range of motion. Partial reps leave gains on the table. Depth and full hip extension are where glute activation peaks.
Train hip extension and abduction. The glutes do two main jobs — extending the hip (thrusting, squatting, deadlifting) and abducting the leg (moving it out to the side). You need both.
Add weight over time. Progressive overload — gradually increasing resistance — is the single most reliable driver of muscle growth. Pick weights that challenge you and keep pushing them up.
Two to three sessions a week is the sweet spot. Research supports training the glutes 2–3x per week with 10–20 working sets total for optimal development.
Quick Glute Workout (Try It Today)
No gym membership required for this one — just a resistance band and some floor space. Do this as a standalone session or tack it onto the end of any workout.
Warm-Up (5 min)
Clamshells — 15 reps each side
Lateral band walks — 10 steps each direction x 2 rounds
Main Circuit (3 rounds, 60 sec rest between rounds)
Hip Thrust: 3 × 6-30 reps - Squeeze and hold 1 sec at top
Romanian Deadlift 3 × 6-30 reps - Use dumbbells or a barbell
Bulgarian Split Squat 3 × 6-30 reps each leg - Bodyweight or add dumbbells
Banded Kickback 3 × 6-30 reps each leg - Slow and controlled
Finisher
Wall sit — 3 x 45 seconds (bonus burn 🔥)
Total time: ~35–40 minutes. Your glutes will know they worked.
Ready to Feel Strong, Connected, and Capable Again?
You don't have to figure this out alone. Here's where to start:
• New here? Begin with the 30-Minute Bone Health Strengthening Guide
• Ready for more? Explore structured coaching built around your life
Disclaimer: This post is educational and not a substitute for medical care. If you have concerning symptoms, please consult your healthcare provider.