Top 15 Glute Exercises for Strength & Definition | Trainer-Approved

1

Standing Glute Kickback

Muscles worked: Gluteus maximus, gluteus medius, gluteus minimus, hamstrings, calves, and core

Why it rocks: This move isolates one side so you can really feel the burn. Working one side allows you to recognize and fix strength imbalances, says Weissman.

How to:

1. Place a resistance band around both legs a few inches above your ankles (WH fitness editor Talene Appleton recs these mini bands for moves like this).
2. Start with weight on left foot and right leg long behind body with toes pointed and resting on floor.
3. Bend left knee slightly and hinge at hips to lower torso forward.
4. Clasp hands in front of body. This is your starting position.
5. From here, engage right glutes to kick straight right leg back and up until nearly parallel with floor. Slowly and with control, reverse the movement to return to start. That's one rep. Perform 10 to 12 per side.

Pro tip: Engage core throughout the movement to prevent lower-back strain and keep the emphasis on glutes. Use a looped resistance band just above your knees to level this one up.

2

Supported Single-Leg Deadlift

Muscles worked: Hamstrings, upper back, core, glutes

Why it rocks: "This deadlift variation allows you to load the working glutes and create stability with the other leg, says Weissman. "That helps create more tension and isolates what you want to target."

How to:

1. Stand with left leg forward and holding a dumbbell in right hand, palm facing thigh.
2. Take a step back with right foot and lift heel.
3. Keeping left leg slightly bent but back flat, hinge at hips to lower weight towards floor.
4. Drive into left heel to return to the standing position. That’s 1 rep. Perform 10 to 12 per side.

Pro tip: Keeping a slight bend in the knee of your working leg really fires up the quad and glute muscles.

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3

Hip Thrust

Muscles worked: Glutes and hamstrings

Why it rocks: Working the hips in this position gives you the biggest strength boost, says Weissman. Science is there to support it, too, according to a Journal of Sports Science & Medicine study.

How to:

1. Sit with feet flat on the floor in front of a couch or stable chair.
2. Place forearms flat on surface so elbows point back and fingers point forward.
3. Lift seat up off floor and walk feet out until planted slightly beyond knees. This is your starting position.
4. Push through heels and engage glutes to extend hips up until body forms a straight line from shoulders to knees.
5. Reverse the movement to return to start. That's one rep. Perform 10 to 12.

Pro tip: To maximize glute engagement, press knees slightly outward throughout the movement. For an extra challenge, place a looped mini-band just above your knees or add a weight at the hips.

4

Good Morning

Muscles worked: Hamstrings, erector spinae, glutes

Why it rocks: This move is a great way to feel a stretch in the glute muscles, says Weissman. To take it up a notch, she suggests adding resistance with a band or dumbbell.

How to:

1. Start standing with feet hips-width distance apart (or slightly wider) and hands clasped behind your head.
2. Bend knees slightly, engage core, draw shoulders back, and keep neck long, then hinge at hips to push seat back while lowering chest forward until parallel to floor.
3. Keeping weight in heels, slowly reverse the movement to return to start. That's 1 rep. Perform 10 to 12 reps.

Pro tip: Hold a dumbbell behind neck to increase the intensity.

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5

Romanian Deadlift

Muscles worked: Lower back, glutes, hamstrings, calves

Why it rocks: A RDL is a great way to level up from a Good Morning because it adds resistance and intensity with the dumbbells, says Weissman.

How to:

1. Standing with feet shoulder width apart, holding dumbbells in hands with palms facing thighs.
2. Keeping back straight, hinge at the hips and focus on sending hips and butt back as you lower the dumbbells toward the ground.
3. Engage glutes and rise back to standing, locking hips out at the top. That's 1 rep. Perform 10 to 12 reps.

Pro tip: Keep the dumbbells close to your legs and maintain a flat back throughout the entire movement to reduce strain on your lower back.

6

Banded Glute Bridge

Muscles worked: Glutes, hamstrings, core

Why it rocks: This has all the benefits of a bodyweight glute bridge, but you also engage the hips more with the band.

How to:

1. Wrap a resistance band around thighs and lie faceup with knees bent and feet on the floor about a foot away from butt (Appleton says these booty bands are her favorites to use for this move).
2. Brace core, then press into heels and squeeze glutes to lift hips up toward ceiling while pushing upper back into floor.
3. Pause in this position and expand the band by pressing knees apart.
4. Reverse the movement and return to start. That's 1 rep. Perform 10 to 12 reps.

Pro tip: To make this more challenging, hold a dumbbell on top of hips.

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7

Banded Clam Shell

Muscles worked: Gluteus medius

Why it rocks: Clamshells are a highly effective move to activate the glutes and specifically target the gluteus medius using just a resistance band.

How to:

1. Start lying on right side on a mat with upper body propped up on right forearm, right elbow below right shoulder.
2. Stack left foot over right with legs bent at 90 degrees and heels in line with glutes.
3. Place left hand on top hip. This is your starting position.Without moving hips or disconnecting feet, engage outer left glutes to drive left knee straight up toward ceiling.
4. Reverse the movement to return to start. That's 1 rep. Perform 10 to 12 reps, then switch sides and repeat.

Pro tip: Don’t be afraid to play with tempo here. Practice holding for one to two seconds at the top of the movement, squeezing deep in the glute of the top leg, then slowly lowering to meet the bottom leg.

8

Bulgarian Split Squat

Muscles worked: Quads, hamstrings, glutes

Why it rocks: This is one of Weissman's go to exercises for all her clients. "This causes the glute medias to fire up to help stabilize the pelvis," says Weissman.

How to:

1. Stand in front of a low bench or platform with feet hip-width apart.
2. Place left foot onto the platform behind you, gently resting the top of the foot to stabilize. The distance between you and the elevated surface can vary depending on your experience and range of motion.
3. Engage core and glutes and lower down with control. Stop when back knee hovers just off the ground, or as low as is comfortable for your range of motion.
4. Drive through front foot and squeeze glutes as you stand back up. That's 1 rep. Complete 10 to 12 reps, then switch sides and repeat.
   

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9

Curtsy Lunge

Muscles worked: Quads, glutes, hip abductors

Why it rocks: "This exercise makes you work in the frontal plane, which is less common for glute moves, says Weissman. That means you're working the muscles at a different angle.

How to:

1. Start standing with feet wider than hips and hands clasped in front of chest.
2. Step left foot back, while keeping both hip bones facing forward, and plant it outside of right leg, heel high.
3. Keeping torso upright, squeeze inner thighs together and lower down until back knee hovers above floor.
4. Press down into right heel to return to start position. Press through heels to return to standing. That's 1 rep. Complete 10 to 12 reps, then switch sides and repeat.

Pro tip: Hold a dumbbell at chest height to increase the intensity.

10

Glute Kickback

Muscles worked: Gluteus maximus, gluteus medius, gluteus minimus, hamstrings, calves, and core

Why it rocks: This tabletop setup allows your upper body to help with stabilizing your hips while you focus on working the glutes one side at a time.

How to:

1. Start on all fours with shoulders stacked over wrists and back flat, toes tucked, and knees under hips.
2. Keep core tight, shoulders and hips square, and foot flexed, then squeeze glute and kick the right knee back in line with the hip.
3. Reverse the movement to return to start. That's 1 rep. Perform 10 to 12 reps, then switch sides and repeat.

Pro tip: Imagine you're trying to stamp the sole of your foot on the wall behind you and move from the hips, not the lower back.

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11

Isometric Banded Glute Bridge

Muscles worked: Hamstrings, lower back, abs, glutes

Why it rocks: "This is a good move if you just want to feel what it's like to squeeze the glute and feel that contraction," explains Weissman.

How to:

1. Lie on back with knees bent and feet on the floor 12 to 16 inches from butt.
2. Brace core, then press into heels and squeeze glutes to lift hips towards ceiling. Maintain space between chin and chest and keep upper back pressed into floor.
3. Hold the elevated position with glutes engaged for 5 seconds. That's 1 rep. Perform 5 reps.

Pro tip: When at the top of the position with hips elevated, think about pulling your heels towards your butt. This helps to further engage the glutes.

12

Fire Hydrant

Muscles worked: Gluteus medius

Why it rocks: This move works the glute med which is one of the main glute muscles, Weissman notes. She adds that if you want an extra push, you can add resistance bands.

How to:

1. Start on all fours with shoulders over wrists, hips over knees, and toes planted on the floor.
2. Keeping right leg bent to 90 degrees, engage core and squeeze through outer right glutes to lift right knee out to the right, until upper leg is parallel to floor (or as close as possible).
3. Slowly and with control, return leg to starting position. That's one rep. Perform 10 to 12 reps, then switch sides and repeat.

Pro tip: Aim to distribute your weight evenly through each hand, avoiding sinking into your right side when working the left leg, and vice versa.

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13

Lateral Lunge with Balance

Muscles worked: Hamstrings, glutes, quads

Why it rocks: "This is great for the overall health of your hips," says Weissman. She adds that you can also use this move to measure your progress and see your strength improve over time.

How to:

1. Stand with feet hip-width apart, hands at sides.
2. Take a big step to the left, then push hips back, bending left knee and lowering body until left knee is bent to 90 degrees.
3. Push back to an upright position, lifting left knee up and into the chest. That's 1 rep. Perform 10 to 12 reps, then switch sides and repeat.

Pro tip: Keep weight in heel of bending leg to fire up glutes.

14

Split Squat

Muscles worked: Quads and glutes

Why it rocks: This move allows you to work the muscles that help you walk and move in everyday life, says Weissman.

How to:

1. Start standing with hands at sides or clasped in front of chest and legs staggered so left is forward and right is back with right heel raised.
2. With torso upright, bend knees and lower until legs both form 90-degree angles.
3. Press through left foot to return to standing position. That's 1 rep. Perform 10 to 12 reps, then switch sides and repeat.

Pro tip: When in the lowest position, hover back knee off the floor to keep lower body under tension. Hold dumbbells to increase the intensity.

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15

Alternating Step Up

Muscles worked: Quads, hamstrings, glutes

Why it rocks: You can play with tempo and create multiple variations of this move, says Weissman. "If you're doing it with bodyweight, slowing down that step down is how you get the most bang for your buck."

How to:

1. Stand with feet hips-width apart in front of an elevated surface or step.
2. Lift left foot and step onto the elevated surface.
3. Press into left foot and lift right leg up to chest, lengthening the glute.
4. Step the right foot back to start and bring the left to meet it.
5. Then, switch sides and repeat. That's 1 rep. Continue alternating for 10 to 12 reps.

Jennifer Nied is the fitness editor at Women's Health and has more than 10 years of experience in health and wellness journalism. She's always out exploring—sweat-testing exercises and gear, hiking, snowboarding, running, and more—with her husband, daughter, and dog.

Sabrina Talbert is the beauty editorial assistant at Women’s Health. With over five years of experience, her bylines have appeared in Byrdie, Nylon, Daily Front Row, and more. She’s passionate about covering topics related to haircare, skincare, and the latest happenings at the intersection of beauty and sports. When she’s not working, you can catch her training for her next race (NYC Marathon loading!) and binge-watching F1 or combat sports.

Olivia Luppino is an associate editor at Women’s Health. She spends most of her time interviewing expert sources about the latest fitness trends, nutrition tips, and practical advice for living a healthier life. Olivia previously wrote for New York Magazine’s The Cut, PS (formerly POPSUGAR), and Salon, where she also did on-camera interviews with celebrity guests. She recently ran the New York City Marathon.