If you’re wondering what is the best exercise for glutes, you’ve landed on the most research-backed guide available. We’ve tested the science, gathered expert insights, and evaluated real-world results to help you discover glute exercises that are proven to build size, strength, and shape—whether you’re male or female, at the gym or training at home.
Glute Anatomy and Function: Why Strong Glutes Matter
Understanding the anatomy of the glutes helps explain why certain exercises are more effective. The gluteal muscle group is composed of three primary muscles, each with specific functions that contribute to hip movement, posture, and athletic performance.
1. Gluteus Maximus
This is the largest and most powerful muscle in the body. It’s responsible for hip extension, which occurs when you straighten your hip—like when standing up from a squat or thrusting your hips upward. The gluteus maximus plays a major role in exercises like hip thrusts, squats, and deadlifts.
2. Gluteus Medius
Located on the outer surface of the pelvis, this muscle is crucial for hip abduction (moving your leg away from the body) and pelvic stability during walking or single-leg movements. Weakness here can lead to knee collapse or hip imbalances. Exercises like lateral band walks and cable kickbacks target this area well.
3. Gluteus Minimus
This small but important muscle lies underneath the gluteus medius and works alongside it to stabilize the hip and support leg movement. It’s especially active during balance-based exercises and abduction movements.
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Functions of the Glutes in Everyday Life and Training
- Hip Extension: Standing, jumping, running, and climbing stairs
- Hip Abduction: Stabilizing pelvis and leg during walking or single-leg stance
- External Rotation: Rotating the thigh outward
- Pelvic Stabilization: Supporting posture and spinal alignment
Why Training All Glute Muscles Matters
Isolating only one part of the glutes—like the gluteus maximus—can lead to imbalances and plateaus. For a well-rounded, strong, and aesthetic backside, your routine should include:
- Compound lifts for gluteus maximus (e.g., hip thrusts, squats)
- Unilateral movements for gluteus medius and minimus (e.g., split squats, lateral lunges)
- Isolation work for targeting weak spots (e.g., cable abductions, banded kickbacks)
By understanding how the glutes work and training them accordingly, you’ll see better results in muscle growth, symmetry, and performance—whether your goal is strength, aesthetics, or injury prevention.
Why Glute Training Matters
Your glutes are the largest and most powerful muscle group in the body. Strong glutes improve posture, reduce injury risk, and support performance in sports and lifting. Whether you’re looking for glute growth, toning, or enhanced symmetry, the right exercises matter.
Let’s dive into the best exercise for glutes, including variations for men, women, gym-goers, and at-home lifters.
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Top 5 Best Exercises for Glutes (Backed by EMG & Science)
1. Barbell Hip Thrust
Why it works:
According to EMG studies, barbell hip thrusts produce the highest activation in both the lower and upper glutes. Hip thrusts isolate the glutes effectively, without heavy strain on the quads or lower back.
Form tips:
- Sit with your upper back on a bench, barbell over hips.
- Push hips upward while bracing your core.
- Pause at the top, squeeze glutes, and lower under control.
For a more accessible version at home, use a single-leg dumbbell hip thrust with the same mechanics.
2. Bulgarian Split Squat
Why it works:
This lunge variation produces a strong stretch at the bottom, targeting glutes more than standard squats or lunges. Leaning your torso forward and keeping the shin vertical helps isolate the glutes.
Form tip:
- Place back foot on a bench.
- Step far enough forward that your front shin stays vertical.
- Descend slowly, keeping your chest slightly forward.
Great for intermediate to advanced lifters. Beginners can start with reverse lunges.
3. Romanian Deadlifts (RDLs)
Why it works:
RDLs train hip extension and stretch the glutes under load—key for hypertrophy. They also work your hamstrings and posterior chain as a whole.
Form tip:
- Hinge at hips, keeping the back flat and slight knee bend.
- Lower weights down your legs, then squeeze glutes to return.
4. Wide-Stance Squats
Why it works:
Squats, especially deep and wide-stance versions, activate the glutes through a large range of motion. Research shows full squats build 3x more glute size than half squats.
Form tip:
- Use a wide stance with toes slightly out.
- Push hips back, lean torso forward slightly.
- Lower thighs to parallel or deeper.
5. Cable Kickbacks & Band Abductions
Why it works:
These isolate the upper glutes (gluteus medius/minimus), improving roundness and “side glute” shape. Great for accessory work, especially for women focused on shape.
Form tip:
- Kick leg slightly diagonally back (about 30°) for best activation.
- Seated or standing band abductions also work well.
What the Science Says: Top Findings from EMG Testing
A recent experiment tested 17 glute exercises using EMG sensors on males and females. Key insights:
- Hip thrusts triggered the highest overall activation.
- Bulgarian split squats and deadlifts best targeted glutes in a stretched position—great for growth.
- Cable kickbacks and abductions were most effective for upper glute and glute medius.
- No major difference in glute response between men and women; programming volume matters more.
Best Glute Workout Plan (Mix & Match)
| Day | Exercise | Focus Area |
|---|---|---|
| 1 | Barbell Hip Thrust (3–4×12–15) | Overall Glute Max |
| Bulgarian Split Squat (2–3×10–12) | Glutes + Hamstrings + Thighs | |
| Cable Kickbacks (2–3×15–20) | Upper Glute Shape | |
| 2 | Romanian Deadlifts (3×10) | Glutes + Lower Back |
| Wide-Stance Squats (3×8–10) | Compound Glute Strength | |
| Band Abductions (2×20) | Outer Glutes + Stability |
Want something quick at home? Use:
Glute bridge, single-leg hip thrust, bodyweight split squat, resistance band abduction
Final Thoughts
So, what’s the best exercise for glutes?
There isn’t one magic move—but a combination of:
- Hip thrusts for peak contraction,
- Split squats and RDLs for stretch-based tension,
- Squats for compound development, and
- Kickbacks/abductions for shape.
Whether you’re after the best exercise for glutes male, female, at home, or in the gym—these methods are your evidence-based answer.
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FAQs (Frequently Asked Questions)
The best exercise for glutes is the barbell hip thrust. It activates both upper and lower glute muscles more than any other movement, promoting size, shape, and strength effectively.
Squats are excellent for glutes when performed deep and with a wide stance, but they also engage the quads. They are effective, but hip thrusts isolate the glutes better.
To grow glutes fast, prioritize hip thrusts for peak contraction and Bulgarian split squats or RDLs for deep stretch under tension. This combo boosts hypertrophy.
Cable kickbacks at a slight 30° angle and banded abductions are best for isolating and growing the upper glutes (gluteus medius and minimus).
The glute drive machine and seated abduction machine are among the best machines for glutes, especially for isolating the upper and side glutes.
Machines like the Smith machine for hip thrusts and the cable machine for kickbacks offer adjustable, controlled resistance ideal for glute training.
Incline treadmill walking, stair climbing, and hill sprints are the best cardio exercises for glutes. They engage the posterior chain while improving endurance.
The best exercise for glutes and thighs is the Bulgarian split squat. It engages both muscle groups through deep range and unilateral balance.
For males, the best exercise for glutes is a combination of hip thrusts, Romanian deadlifts, and wide-stance squats to target glute size and strength.
Women benefit most from hip thrusts, abduction movements, and Bulgarian split squats, making them the best exercises for glutes women.
The Romanian deadlift is the best exercise for glutes and hamstrings because it loads both muscle groups in the stretched position.
Squats are effective for glutes, especially when done deep with a wide stance, but hip thrusts are more targeted for glute isolation.
The best exercise for glutes female includes hip thrusts, cable kickbacks, and resistance band abductions for shape and strength.
For men, the best exercise for glutes includes heavy hip thrusts, walking lunges, and deadlifts to build power and muscle mass.
The best exercise for glutes at home is the single-leg hip thrust. It requires no equipment and targets the glutes with high intensity.
Glute bridges with dumbbells are the best low-impact exercise with weights, allowing focused glute work without joint stress.
The best exercise for glutes with resistance band is banded hip thrusts or band abductions, ideal for activation and upper glute targeting.
Romanian deadlifts are the best exercise for glutes and lower back, training the posterior chain with good hip-hinge mechanics.
Front-loaded Bulgarian split squats target both glutes and quads efficiently by adjusting your torso angle and foot placement.
