The Best Exercises to Build Your Glutes
Glutes aren’t just aesthetic — they’re your body’s powerhouse for lifting, running and protecting your lower back.
Top glute builders
- Hip thrusts — the king of glute exercises.
- Romanian deadlifts — great stretch and load.
- Bulgarian split squats and reverse lunges.
- Glute bridges and cable kickbacks for extra volume.
Feel them working
Many people are "quad-dominant" and miss the glutes. Focus on pushing through your heels and squeezing hard at the top of each rep. Train them 2–3× a week with progressive overload.
Squats alone often aren’t enough for glutes — add hip thrusts and hinges and squeeze hard at lockout.
Quick answers
How often should I train glutes?
They recover well — 2–3 sessions a week with real volume is ideal.
Do squats grow glutes?
They help, especially deep ones, but hip thrusts and hinges usually target the glutes even better.
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