If you’re looking to build stronger, more sculpted glutes, the good news is that you don’t need to spend hours in the gym doing endless lower-body workouts. Choosing exercises that effectively target your glute muscles—and performing them with proper form—can help you maximize your results while making every workout more productive.
According to Anwen Davies, Certified PT & Fitness Expert at Net World Sports, the best glute exercises combine muscle activation, stability, and progressive overload. From beginner-friendly bodyweight moves to weighted strength exercises, these six “super efficient” movements deserve a place in your lower-body routine.
1. Frog Pumps
They don’t just sound fun; they’re highly effective! “Frog pumps are genuinely one of the most efficient glute exercises out there, as they isolate the glutes almost completely without your quads or hamstrings taking over like they do in a squat,” Davies says.
To perform them, lie on your back with the soles of your feet pressed together and your knees dropped out to the sides. Drive your hips toward the ceiling by squeezing your glutes, pause for a second at the top, then lower slowly back down. Davies recommends completing 15 to 20 reps for 3 sets.
She explains why the exercise is so effective: “The wide knee position forces your glutes to do all the work, so you get a really targeted burn without needing any equipment.” Perfect!
2. Hip Thrusts
When it comes to building muscle and strength, hip thrusts top Davies’ list. “If I had to pick one exercise for glute growth, it would probably be this one,” she says.
To do a hip thrust, rest your upper back against a bench with your feet flat on the floor. Push your hips upward until your body forms a straight line from your shoulders to your knees, squeeze your glutes at the top, then lower with control. Perform 10 to 12 reps for 3 sets.
Davies notes that adding resistance makes this move even more powerful. As she explains, “You can load this with a barbell or dumbbell across your hips, which will progressively overload the glutes more than almost any other move which is what actually drives long term growth.”
3. Bulgarian Split Squats
Bulgarian split squats are another great option. “This one works each side of the glutes individually, which can help to fix imbalances that regular squats miss,” Davies tells us.
Here’s how it’s done:
Stand a couple of feet in front of a bench and place one foot behind you on it. Lower into a lunge until your back knee nearly touches the floor, then press through your front foot to return to standing. Complete 10 to 12 reps per leg for 3 sets.
She adds, “Since you will be working unilaterally, your glutes have to work harder to stabilize you, so you get strength and balance benefits at the same time.” Good to know!
4. Cable Kickbacks
If your goal is maximizing glute activation, cable kickbacks are another excellent option.
“Kickbacks are brilliant for really squeezing the glutes at the top of the movement, which a lot of compound lifts don’t emphasize enough,” Davies notes.
Attach an ankle cuff to a low cable machine, face the machine, and extend one leg backward while squeezing your glute at the top before returning with control. Davies recommends 12 to 15 reps per leg for 3 sets.
She says the cable provides a unique advantage over other exercises, noting: “The constant tension from the cable keeps your glutes working throughout the whole movement, not just at one point.”
5. Sumo Deadlifts
Davies explains, “Sumo deadlifts hit the glutes pretty hard, much more than conventional deadlifts because of the wider stance, which puts your hips into a position that recruits more glute and inner thigh muscle.”
Stand with your feet wider than shoulder-width apart and your toes pointed outward. Grip the barbell inside your legs, then drive through your heels to stand tall while squeezing your glutes at the top. Aim for 8 to 10 reps for 3 sets.
According to Davies, “This workout is perfect for building strength and size at the same time, since you can load it fairly heavy.”
6. Step-Ups
Don’t overlook step-ups if you’re trying to strengthen your glutes. According to Davies, “Step ups are a highly underrated glute exercise, as they mimic a really functional movement, like climbing stairs while still building serious strength.”
Stand in front of a sturdy step or box, place one foot fully on top, then push through your heel to lift yourself onto the platform before lowering back down under control. Complete 10 to 12 reps per leg for 3 sets.
She emphasizes a simple form cue that makes all the difference. “Driving through your heel rather than your toes shifts more of the work onto your glutes rather than your quads, so it’s a simple cue that makes a big difference.”
The Bottom Line
If you’re looking to tone and strengthen your glutes, consistency matters just as much as your moves! It’s a good idea to incorporate a mix of isolation exercises like frog pumps and cable kickbacks alongside compound movements like hip thrusts, sumo deadlifts, and Bulgarian split squats. Together, these exercises challenge your glutes from multiple angles, helping build strength, improve stability, and support long-term muscle growth when paired with progressive overload and proper recovery.
