Recommended Glute Exercises: Hip-Building Movements That Target the Glutes
To build a firm hip line, it's best to combine the hip thrust, which directly targets the glutes, with deadlift and squat variations that stretch and contract the glutes. This recommended glute routine gathers movements that intensively target the glutes for a hip-lifting effect.
Strongly activate the glutes with hip thrusts, then work the thighs along with them using goblet squats and Bulgarian split squats, and lengthen the connection between the glutes and hamstrings with Romanian deadlifts. The machine hip abduction is great for finishing off the outer glutes.
For glute exercises, the key feel is squeezing the glutes to lift rather than arching the lower back. Be careful not to flare the ribs and over-arch the lower back at the top, and train safely within a pain-free range.
A Routine Worth Pairing With
- Recommended Routine for Women — A line-shaping routine focused on the lower body and glutes
Recommended Exercises / Stretches
- Hip Thrust — A glute-strengthening exercise that intensively activates the glutes.
- Hip Abduction Machine — A seated machine isolation exercise that pushes the legs outward to target the outer glutes (gluteus medius).
- Goblet Squat — A beginner-friendly squat variation performed holding a dumbbell at chest level.
- Barbell Squat — The most effective compound movement for training the entire lower body and core at once.
- Bulgarian Split Squat — A single-leg lower-body exercise performed with one foot elevated on a bench, delivering powerful stimulus to the glutes and quadriceps.
- Romanian Deadlift — A hinge-pattern exercise that folds the hips back to stretch and then contract the hamstrings and glutes.
- Lunge — Train one leg at a time to improve left-right balance and lower-body strength.
Frequently Asked Questions
What is the most effective exercise for lifting the glutes?
The hip thrust directly and strongly activates the glutes, making it a top pick for a hip-lifting effect. Adding squats and Romanian deadlifts alongside it lets you build more three-dimensional glutes.
When I squat, only my thighs get bigger and my glutes don't grow.
If you sit down by bending from the knees forward, the front of the thigh does most of the work. Sit by pushing your hips back so you feel the glutes lengthen, and focus on squeezing the glutes as you stand to increase glute activation.
How often should I train my glutes?
The glutes recover relatively quickly, so training them about two to three times a week is fine. That said, after heavy hip thrusts or deadlifts, allow plenty of recovery time and train within a range where your form doesn't break down.