My Top 5 Glute Exercises

If you're serious about building strong, round, and lifted glutes, you need to be doing more than just squats. The key to sculpted glutes is a combination of exercises that target all three muscles of the glutes ---gluteus maximus, medius, and minimus--while also working your hamstrings and stabilizers. In this blog post, I'm sharing "My Top 5 Glute Exercises" that I program into nearly every client's workout, including why they work and how to do them right.

These exercises are not just popular--they're backed by science, loved by fitness influencers, and proven to give results when done consistently. Ready to grow your glutes and build lower body strength? Let's get into it.

1. Barbell Hip Thrusts - The Ultimate Booty Builder

   If your goal is glute growth, barbell hip thrusts need to be in your program. This exercise allows you to maximally activate the glutes with heavy resistance, more so than squats or deadlifts. Plus, it minimizes stress on the lower back while directly targeting the gluteus maximus.

   
   

   Why it's important:

   - High glute activation = more muscle growth

   - Helps shape and lift the booty

   - Great for improving posture and pelvic stability

   
   

   Pro Tip: Keep your chin tucked and ribs down to avoid arching your lower back. Squeeze your glutes at the top for a full contraction.

   
   
   
   

2. Romanian Deadlifts (RDLs) - Build the Posterior Chain

   RDLs are a staple for building glute and hamstring strength. The hip-hinge movement stretches the glutes under load, promoting muscle hypertrophy and increasing flexibility. Whether you use dumbbells or a barbell, this is a must-do for a toned lower body.

   
   

   Why it's important:

   - Targets both glutes and hamstrings

   - Improves posture and core stability

   - Enhances athletic performance and injury prevention

   
   

   Pro Tip: Focus on a slow, controlled eccentric (lowering) phase to really feel that stretch in your hamstrings and glutes.

   
   
   
   

3. Hamstring Curls - Tighten and Tone the Backs of Your Legs

   Hamstring curls, whether done on a machine or with a stability ball, are amazing for isolating the hamstrings and supporting overall glute development. Strong hamstrings balance out the glutes and help prevent knee and hip injuries.

   
   

   Why it's important:

   - Improves hamstring strength and definition

   - Supports hip extension for better glue activation

   - Reduces risk of lower body injuries

   
   

   Pro tip: Keep the movement slow and controlled--don't use momentum. Squeeze your hamstrings at the top of each rep.

   
   
   
   

4. Cable Kickbacks - Isolate and Sculpt the Glutes

   This is one of the most popular glute isolation exercises on social media--and for good reason. Cable kickbacks allow for constant tension on the glute muscles throughout the entire range of motion. It's especially great for targeting the gluteus medius and minimus to help shape the outer glutes.

   
   

   Why it's important:

   - Perfect for isolating glutes without using your quads

   - Adds roundness and definition to your booty

   - Ideal for high reps and muscle endurance

   
   

   Pro tip: Don't lean too far forward--keep your core tight and focus on squeezing your glute at the top of the movement.

   
   
   
   

5. Step-Ups - Functional Glute Strength

   Step-ups are one of the most functional lower body exercises you can do. They target the glutes, quads, and hamstrings while also improving balance and coordination. By driving through your heel, you can really engage the glute muscles and build unilateral strength.

   
   

   Why it's important:

   - Works each leg individually to fix muscle imbalances

   - Activates glutes in a functional, real-life movement pattern

   - Builds strength and stability in hips and knees

   
   

   Pro Tip: Use a bench or box high enough to create a 90-degree angle at your knee. Focus on a slow and controlled movement, driving through the heel.

   
   
   
   

   Final Thoughts: Building stronger, rounder glutes isn't just about looks--it's about strength, function, and confidence. These five exercises are essential for targeting your glutes from all angles, improving muscle tone, and sculpting that strong lower body you've been working toward.

   
   

   Looking for a personalized glute workout plan? Contact me at Naomi Johnson Fitness for customized coaching and programs tailored to your goals!