Glutes Exercises
22 glutes exercises with photo demos and step-by-step instructions.
Hip thrusts are the most glute-dominant of the major compound lifts because peak tension lands at lockout where the glutes are shortest. Combine them with a squat variation and a unilateral movement (Bulgarian split squat, walking lunge) for a complete session. 12-20 total weekly sets across 2 sessions is the sweet spot for most lifters.
How often should you train glutes?
2 dedicated glute sessions per week is the sweet spot. 12-20 sets weekly. Combine a heavy compound (barbell hip thrust, sumo deadlift), a unilateral movement (Bulgarian split squat or walking lunge), and a glute-medius isolation (banded clamshells, hip abduction).
Common glutes training mistakes
- Hyper-extending the lower back at hip-thrust lockout — the glutes should lock the hips, not the spine. Tuck the ribs and squeeze.
- Skipping glute medius work — the side glutes need direct attention (lateral band walks, cable abductions) to prevent knee valgus and uneven development.
- Squatting wide without conditioning the adductors — a wide squat can over-stretch the inner thigh; build to it gradually.
Frequently asked questions about glutes training
What is the best exercise for glute growth?
The barbell hip thrust has the highest peak glute activation (EMG) and overloads the glutes at their shortest length — where most lifts under-train them.
Do squats grow the glutes?
Yes, but less than hip thrusts. Squats train the glutes in their lengthened position; for full development pair squats with a thrust variation.
How long does it take to grow glutes?
Visible glute growth typically takes 8-12 weeks of consistent training (2× per week with progressive overload). Significant transformation takes 6-12 months.
Can I train glutes every day?
You can do light glute activation (banded work, low-load thrusts) most days, but heavy hip-thrust and Bulgarian split-squat sessions need 48 hours of recovery.
Glute bridges vs hip thrusts?
Hip thrusts (shoulders elevated on a bench) allow a deeper range of motion than glute bridges (back on the floor) — they're strictly the better choice once loading begins.
All Glutes Exercises
- Ankle On The Knee
- Barbell Glute Bridge
- Barbell Hip Thrust
- Butt Lift (Bridge)
- Downward Facing Balance
- Flutter Kicks
- Glute Kickback
- Hip Extension with Bands
- Hip Lift with Band
- Knee Across The Body
- Kneeling Jump Squat
- Kneeling Squat
- Leg Lift
- Lying Glute
- One Knee To Chest
- One-Legged Cable Kickback
- Physioball Hip Bridge
- Piriformis-SMR
- Pull Through
- Seated Glute
- Single Leg Glute Bridge
- Step-up with Knee Raise
Related legs exercises
Quadriceps exercises · Hamstrings exercises · Calves exercises · Adductors exercises · Abductors exercises