Best Glute Exercises & Workouts

You should aim for two to three glute training sessions per week. The glutes are the largest muscle group, and therefore need adequate stimulus to grow and develop. It is important to rest 48 hours or more between sessions to ensure best results.

Anything with a hinge motion is best for working your glutes. This includes exercises like Hip Thrusts, Deadlifts, and Squats. Unilateral movements, like Bulgarian Split Squats, are another great way to work on deep ranges of motion with a singular leg to help with more volume.

Bodyweight, miniband, and resistance band work can help with strengthening the glutes, depending on your fitness level. Choosing more challenging exercises can help develop the glutes, but will eventually need additional stimulus with weights to see bigger strength gains.

Strong glutes are the engine of the "Posterior Chain." They stabilize the pelvis and lower back, which improves posture and drastically reduces the risk of back pain. In sports, almost all explosive power (running, jumping, tackling) generates from the hips and glutes.

Compound glute exercises work multiple muscle groups at once and typically require more energy to perform. Isolation exercises focus more directly on the glutes with minimal help from other muscles, and often resemble the targeted movements you might see in physical therapy or rehab settings.