10 Effective Glutes Muscles Workouts for Maximum Gains

Are you looking to strengthen and tone your glutes for maximum gains? Look no further! In this article, we will explore 10 highly effective glutes muscles workouts that will help you achieve your fitness goals. Whether you’re a beginner or a seasoned gym-goer, these exercises are sure to target and activate your glutes, helping you build strength and shape in this important muscle group. Let’s get started on sculpting those glutes!

1. Squats

1.1 Barbell Squats

Barbell squats are a compound exercise that targets not only your glutes but also your quads, hamstrings, and core. To perform a barbell squat, stand with your feet shoulder-width apart, with the barbell resting on your upper back. Lower your body by bending your knees and pushing your hips back, keeping your chest up and core engaged. Drive through your heels to return to the starting position.

1.2 Sumo Squats

Sumo squats are a variation of the traditional squat that places more emphasis on the inner thigh and glute muscles. To do a sumo squat, stand with your feet wider than shoulder-width apart and toes pointing outwards. Lower your body by bending your knees and pushing your hips back, keeping your chest up and core engaged. Drive through your heels to return to the starting position.

1.3 Goblet Squats

Goblet squats are a great exercise for beginners or those looking to improve their squat form. Hold a dumbbell or kettlebell close to your chest with both hands. Lower your body by bending your knees and pushing your hips back, keeping your chest up and core engaged. Drive through your heels to return to the starting position. Goblet squats are also effective for improving mobility and stability in the hips and lower back.

2. Lunges

2.1 Reverse Lunges

Reverse lunges are a great exercise for targeting the glutes as well as the quads and hamstrings. To perform a reverse lunge, start by standing with your feet hip-width apart. Step back with one leg, lowering your body until both knees are bent at a 90-degree angle. Push through the heel of your front foot to return to the starting position. Repeat on the other side.

2.2 Walking Lunges

Walking lunges are a dynamic exercise that not only work the glutes but also engage the core and improve balance. To do walking lunges, start by standing with your feet hip-width apart. Take a large step forward with one leg, lowering your body until both knees are bent at a 90-degree angle. Push through the heel of your front foot to step forward with the back leg and repeat the movement.

2.3 Side Lunges

Side lunges are an excellent exercise for targeting the muscles on the side of the glutes, known as the gluteus medius. To perform a side lunge, start by standing with your feet together. Take a large step to the side with one leg, bending that knee while keeping the other leg straight. Push through the heel of the bent leg to return to the starting position. Repeat on the other side. Side lunges also help improve hip mobility and stability.

3. Deadlifts

Deadlifts are a compound exercise that target multiple muscle groups, including the glutes. Incorporating deadlifts into your workout routine can help you build strength and muscle mass in your glutes. Here are three variations of deadlifts that can help you achieve maximum gains:

3.1 Romanian Deadlifts

Romanian deadlifts are a variation of the traditional deadlift that place more emphasis on the glutes and hamstrings. To perform Romanian deadlifts, stand with your feet hip-width apart, holding a barbell in front of your thighs. Keeping your back straight, hinge at the hips and lower the barbell towards the ground, feeling a stretch in your hamstrings. Engage your glutes as you return to the starting position.

3.2 Sumo Deadlifts

Sumo deadlifts are another variation of the deadlift that target the inner thigh and glute muscles. To perform sumo deadlifts, stand with your feet wider than hip-width apart and toes pointed slightly outward. Grip the barbell with your hands inside your legs and lift the barbell by extending your hips and knees. Squeeze your glutes at the top of the movement before lowering the barbell back to the ground.

3.3 Trap Bar Deadlifts

Trap bar deadlifts are a unique variation of the deadlift that can help you target the glutes and lower back muscles. To perform trap bar deadlifts, stand inside the trap bar with your feet hip-width apart. Grip the handles of the trap bar and lift the weight by extending your hips and knees. Keep your back straight and engage your glutes as you lift the weight off the ground. Lower the weight back to the ground with control to complete the movement.

4. Hip Thrusts

4.1 Barbell Hip Thrusts

Barbell hip thrusts are a fantastic exercise for targeting the glutes. To perform this exercise, sit on the ground with a barbell across your hips. Roll the barbell over your legs until it is directly above your hips. Engage your core, drive through your heels, and thrust your hips towards the ceiling. Squeeze your glutes at the top of the movement before lowering back down. Aim for 3 sets of 12-15 reps.

4.2 Single Leg Hip Thrusts

Single leg hip thrusts are a great variation to target each glute individually. Start by sitting on the ground with your shoulders against a bench and one foot planted on the ground. Extend the other leg straight out in front of you. Drive through the planted foot and lift your hips towards the ceiling. Squeeze your glutes at the top before lowering back down. Perform 3 sets of 10-12 reps per leg.

4.3 Banded Hip Thrusts

Banded hip thrusts add an extra challenge to the traditional hip thrust exercise. Place a resistance band just above your knees and perform the hip thrust movement as usual. The band will add resistance to the outer glutes, helping to strengthen and tone this area. Aim for 3 sets of 15-20 reps with a moderate resistance band.

5. Glute Bridges

5.1 Weighted Glute Bridges

Weighted glute bridges are a great way to increase the intensity of this exercise and target your glutes even more. To perform weighted glute bridges, simply place a weighted plate or barbell on your hips before lifting them off the ground. This added resistance will help to build strength and muscle in your glutes for maximum gains.

5.2 Single Leg Glute Bridges

Single leg glute bridges are a challenging variation of the traditional glute bridge that really isolates each glute muscle. To perform single leg glute bridges, lift one leg off the ground and extend it straight out in front of you while you lift your hips off the ground with the other leg. This exercise helps to improve balance and strength in each glute individually.

5.3 Banded Glute Bridges

Banded glute bridges are a fantastic way to add resistance to this exercise without the need for weights. Simply place a resistance band around your thighs just above your knees before performing a traditional glute bridge. The band will add extra tension to the movement, forcing your glutes to work even harder for maximum gains.

6. Bulgarian Split Squats

Bulgarian split squats are a great exercise for targeting the glutes, quads, and hamstrings. This unilateral movement helps improve balance and stability while also increasing muscle activation in the lower body.

6.1 Dumbbell Bulgarian Split Squats

To perform dumbbell Bulgarian split squats, stand a few feet in front of a bench with a dumbbell in each hand. Place one foot behind you on the bench and the other foot in front of you. Lower your body down by bending your front knee until your back knee almost touches the ground. Push through your front heel to return to the starting position.

6.2 Elevated Bulgarian Split Squats

Elevated Bulgarian split squats are a more advanced variation of the exercise. By placing your front foot on an elevated surface, you increase the range of motion and target the glutes even more. Make sure to maintain proper form and control throughout the movement.

6.3 Banded Bulgarian Split Squats

Adding a resistance band to your Bulgarian split squats can further challenge your muscles and increase the intensity of the exercise. Place the resistance band around your shoulders and under your front foot for added resistance as you perform the movement. Focus on engaging your glutes and driving through your front heel for maximum gains.

7. Step-Ups

Step-ups are a great exercise to target the glutes and build strength in the lower body. This exercise can be done using body weight or adding resistance for an extra challenge.

7.1 Weighted Step-Ups

To perform weighted step-ups, hold a pair of dumbbells or a barbell on your shoulders. Step onto a bench or platform with one foot and push through the heel to lift your body up. Make sure to keep your chest up and engage your glutes throughout the movement.

7.2 Box Step-Ups

Box step-ups are similar to weighted step-ups but using a higher platform. This variation increases the range of motion and adds more challenge to the exercise. Make sure to use proper form and control the movement to avoid any injuries.

7.3 Banded Step-Ups

Banded step-ups are a great way to add resistance to the exercise without using weights. Simply place a resistance band around your thighs or ankles and perform step-ups as usual. The band adds extra tension to the movement, targeting the glutes even more. Make sure to choose a band with appropriate resistance for your fitness level.

8. Glute Kickbacks

When it comes to targeting your glutes for maximum gains, glute kickbacks are a highly effective exercise. By isolating the glute muscles, kickbacks help to build strength and definition in this area.

8.1 Cable Glute Kickbacks

Using a cable machine for glute kickbacks adds resistance to the movement, making it even more challenging and effective. To perform cable glute kickbacks, attach an ankle strap to the cable machine, then fasten it around your ankle. Stand facing the machine, and kick your leg back while keeping your upper body stable. Focus on squeezing your glutes at the top of the movement for maximum results.

8.2 Dumbbell Glute Kickbacks

Dumbbell glute kickbacks are a great option for those who prefer using free weights. To perform this exercise, grab a dumbbell with one hand and get on all fours. Keeping your core engaged, kick your leg back while maintaining a slight bend in your knee. Squeeze your glutes at the top of the movement before lowering your leg back down. Switch sides and repeat for balanced muscle development.

8.3 Banded Glute Kickbacks

Banded glute kickbacks are a fantastic way to add resistance to your glute workout without the need for heavy weights. Place a resistance band around your ankles or just above your knees. Get on all fours and kick one leg back while keeping tension in the band. Squeeze your glutes at the top of the movement before returning to the starting position. Repeat on the other leg to target both sides equally.

Incorporate these variations of glute kickbacks into your workout routine to see significant improvements in your glute muscle strength and definition. Remember to focus on proper form and technique to maximize the effectiveness of each exercise.

9. Leg Press

9.1 Horizontal Leg Press

The horizontal leg press is a great exercise for targeting the glutes muscles. It allows you to isolate the glutes and push heavy weight to build strength and muscle mass. Make sure to adjust the seat height and foot placement to target the glutes effectively.

9.2 Incline Leg Press

The incline leg press is another variation of the leg press that targets the glutes at a different angle. By adjusting the incline of the machine, you can increase the activation of the glutes muscles and work them from different perspectives. Focus on pushing through your heels to engage the glutes more.

9.3 Hack Squat Machine

The hack squat machine is a popular exercise for targeting the glutes while also working the quads and hamstrings. By adjusting your foot placement on the platform, you can emphasize the glutes even more. Make sure to maintain proper form and control the weight throughout the movement to prevent injury and maximize gains.

10. Kettlebell Swings

10.1 Two-Handed Kettlebell Swings

Two-handed kettlebell swings are a great way to target your glutes muscles while also engaging your core and lower body. Start by standing with your feet shoulder-width apart and holding a kettlebell with both hands between your legs. Bend your knees slightly and hinge at the hips, then swing the kettlebell back between your legs before explosively driving your hips forward to swing the kettlebell up to chest height. Repeat for the desired number of reps.

10.2 Single-Handed Kettlebell Swings

Single-handed kettlebell swings add an extra challenge to the exercise by requiring more stability and coordination. Start in the same position as two-handed swings, but hold the kettlebell with one hand. Perform the swing motion as described above, making sure to engage your core and glutes to control the movement. Remember to switch hands and perform an equal number of reps on each side.

10.3 Alternating Kettlebell Swings

Alternating kettlebell swings are a dynamic variation that helps to improve coordination and balance. Begin by performing a two-handed swing, but as you swing the kettlebell up, release one hand and switch to the other hand at the top of the movement. Continue alternating hands with each swing, focusing on maintaining a smooth and controlled motion. This variation adds an extra challenge to your glutes muscles while also working your core and upper body.


In conclusion, incorporating a variety of glute exercises into your workout routine is essential for achieving maximum gains and overall lower body strength. By targeting the glute muscles from different angles and with different resistance levels, you can ensure that you are effectively engaging all parts of the glutes for a well-rounded and sculpted physique. Remember to focus on proper form, gradually increase intensity, and listen to your body to prevent injury and optimize results. With dedication and consistency, you can see significant improvements in your glute muscle strength and appearance. So, start including these 10 effective glute workouts in your training regimen and watch as your gains soar to new heights.

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