Best Glute Exercises For Your Butt

What are the best glute exercises, and the best workouts to build your glutes?

Your glutes are powerful muscles whose primary job is to pull your leg behind you (the technical name for this move is hip extension).

glute exercise hip extension
Hip extension is the first glute exercise

Here are some of the most effective exercises that target your glutes:

Glute bridge:

Start by lying on your back with your knees bent. Brace your abs (important, because you do NOT want to change the shape of your spine while you perform this exercise). Squeeze your glutes and hamstrings to smoothly press your hips toward the ceiling. If you’re strong and flexible enough, press your hips high enough so that there’s a straight line between your knees and your shoulders. Do not arch your back to push your hips up higher. Use good control as you lower your hips back down towards the floor — no dropping or flopping!

30-second video that shows the difference between glute bridges and hip thrusts.

glute exercises hip thrusts



Weighted Bridge (Hip Thrust)

  1. Setup:
    • Lie on your back with your head and shoulder blades on a bench or chair.
    • Plant your feet hip-width apart on the floor.
    • Place a barbell or weighted object across your hip bones.
  2. Movement:
    • Brace your spine and avoid arching your back.
    • Flex your glutes and hamstrings to lift your hips towards the ceiling.
    • Lower your hips back down with control.

Romanian Deadlift

  1. Starting Position:
    • Stand with feet hip-width apart.
    • Bend knees slightly and maintain this position throughout.
    • Hinge at the hips, keeping your spine straight.
  2. Movement:
    • Lean forward until you feel a stretch in your hamstrings.
    • Engage your glutes and hamstrings to return to the standing position.

Glute-Ham Raise

  1. Execution:
    • Perform a hip-hinging motion similar to the Romanian Deadlift but on a bench.
    • Secure your feet under the foot pads of the bench.
  2. Video Demonstration:
    • Watch the exercise here.

Additional Exercises

  1. Standing Glute Squeeze:
    • Stand facing a vertical object.
    • Balance on one foot and tilt your pelvis slightly backward.
    • Squeeze your glute to bring your pelvis upright.
  2. Side-Lying Leg Raises:
    • Lie on your side and lift your top leg upward, keeping it straight.
    • Perform variations with different toe positions for the top leg.

Seeking Guidance?

If you need assistance in performing these exercises correctly, consider consulting with a personal trainer for a free lesson to maximize your workout results.