The 10 Best Exercises to Work Your Buttocks!

Here are the exercises we will see together:

1. Hip Extension With Pulley

What are the benefits of this exercise?

This is one of the best glute exercises because it specifically targets your glutes without activating the quadriceps or hamstrings excessively. This movement effectively activates the glute muscles while keeping the range of motion controlled, making it ideal for strengthening and shaping your buttocks while also supporting your lower back.

How to perform this exercise

• Attach a strap to your ankle and connect it to the pulley machine.
• Select the desired load and complete 3 sets of 15 repetitions per leg.
• Tilt your body slightly forward, placing your hands on the support bars to relieve tension in your legs.
• Extend your leg and raise it to hip height.
• Tighten the gluteal muscles with each repetition.

2 - Seated Abductor Machine to Target the Hips

What are the benefits of this exercise

This user-friendly hip abduction machine is a fantastic tool to target the glutes, especially the gluteus minimus, which plays a key role in stabilizing your pelvis. It focuses on strengthening your lower body and is a valuable addition to any glute workout, actively engaging the side muscles of your thighs and buttocks.

How to perform this exercise

• Select the desired load and complete 3 sets of 15 repetitions.
• Open your legs in a fluid, controlled manner for a safe and effective exercise.

Hip abductor strengthening exercises have been shown to increase hip muscle strength by up to 40% after eight weeks of targeted training, which also helps improve pelvic and core stability during lower-body movements.

3 - Single-Leg Deadlift

What are the benefits of this exercise?

This single-leg movement challenges your balance and stability while allowing you to really squeeze your glutes, making it a powerful addition to any glute training routine. Whether you use dumbbells or not, it’s suitable for all levels and helps protect against joint pain by improving strength and control around your knees and hips, while also engaging the quad muscles.

How to perform this exercise

• Place your feet hip-width apart.
• Tilt your trunk as you lift one leg backward and your hands (with or without dumbbells) toward the floor.
• Ensure that you keep your shoulders away from your ears, your back straight, and your other leg firmly planted on the ground.
• If you're only using your body weight, complete 3 sets of 20 repetitions per leg. If using dumbbells, perform 3 sets of 12 repetitions per leg.

4 - Alternating Reverse Lunges

What are the benefits of this exercise?

Lunges work several muscles at the same time. They are a highly effective exercise. Performing reverse lunges works the gluteal muscles and puts less pressure on the knees.

Add a barbell or dumbbell or simply use your body weight, and you’ll feel the effectiveness of the exercise right away. It’s also perfect for boosting your heart rate!

How to perform this exercise

• Place your feet hip-width apart.
• Step backward with one foot and lower your knee to the ground until your front thigh is parallel to the ground.
• Keep your shoulders and hips facing forward.
• If you’re only using your body weight, complete 3 sets of 20 repetitions per leg. If using dumbbells or a barbell, perform 3 sets of 12 repetitions per leg. 

5 - Sumo Squat with Kettlebell

What are the benefits of this exercise?

The squat is the “king” of lower-body exercises. Adding a kettlebell and using the sumo stance helps target the glutes, especially the medius and minimus. This resistance training move also strengthens your quads while improving hip mobility.

Remember to bend your knees deeply to maximize the range of motion and fully activate your strong glutes. Perfect for exercises using minimal equipment.

How to perform this exercise

• Grab your chosen kettlebell with both hands and hold it facing downwards.
• Place your feet wider than your hips, with your toes pointing outwards.
• Push your buttocks back and down and remain in this position for 2 seconds. Then, contract your gluteal muscles and return to your starting position.
• Keep your chest up, knees out, heels anchored to the floor, and abdominals always contracted.
• Complete 3 sets of 15 repetitions. Feel your glutes working and your heart rate increasing.

6 - Hip Thrust: The Essential Glute Builder

What are the benefits of this exercise?

The barbell hip thrust is one of the most effective glute exercises to increase your strength and muscle size. It targets the gluteus medius along with the maximus and minimus, providing exceptional glute activation.

Using a wider stance and adding external resistance via the barbell helps maximize muscle engagement and develop powerful hips.

How to perform this exercise

• Sit on the ground with your upper back resting on a bench and a barbell over your hips.
• Plant your feet firmly, slightly wider than shoulder-width apart.
• With your knees bent, thrust your hips upward, squeezing your glutes at the top, then lower slowly.
• Maintain control and keep your lower back stable throughout the movement.

7 - Glute Bridge on the Floor

What are the benefits of this exercise?

Unlike many traditional abdominal exercises, the glute bridge focuses on activating the gluteus maximus, building size and strength in this largest glute muscle. It’s a great starting point for glute gains and also supports upper and lower body strength by engaging your core and hamstrings. 

This bilateral exercise improves muscle balance and stability without causing unnecessary joint strain.

How to perform this exercise

• Lie on your back with your knees bent and your feet flat on the floor.
• Drive through your heels, squeeze your glutes at the top, and hold briefly before lowering down with control.
• Keep your core tight and avoid hyperextending your lower back for maximum glute activation.

8 - Fire Hydrant

What are the benefits of this exercise?

The fire hydrant is a classic bodyweight glute exercise that primarily targets the glutes and hamstrings, especially the muscles beneath the gluteus maximus such as the gluteus medius and minimus. It improves hip mobility, strengthens the hips, and enhances overall lower body stability without the need for equipment.

How to perform this exercise

• Start on all fours, with your knees bent at 90 degrees.
• Lift one leg out to the side while keeping your knee bent, mimicking a dog lifting its leg, hence the name of the exercise.
• Focus on controlling the movement and squeezing your glutes at the top before lowering.

9 - Bulgarian Split Squat

What are the benefits of this exercise?

The Bulgarian split squat is a powerful training exercise for building unilateral leg strength. Compared to a front squat, it puts more emphasis on gluteus maximus activation and balance. It’s a great way to build strength and improve stability while minimizing strain on your knees and hips, making it a staple in effective glute exercises.

How to perform this exercise

• Stand a few feet in front of a bench and place one foot behind you on the bench.
• Keep your front foot flat and bend your knees as you lower your body, aiming to get your back knee close to the floor.
• Push through your front heel to return to the starting position, focusing on squeezing your glutes to drive the movement.

10 - Glute Kickback with Resistance Band

What are the benefits of this exercise?

This exercise effectively targets the glutes, especially the gluteus maximus, by adding resistance with a resistance band around your ankles or thighs. It’s a versatile bodyweight glute move that helps improve glute strength and activation, making it a great addition to any glute training routine.

How to perform this exercise

• Start on all fours with the resistance band around your legs just above the knees or ankles.
• Extend one leg backward, focusing on squeezing your glutes at the top, keeping your core stable, and preventing your lower back from arching.
• Return the leg slowly and perform the desired number of repetitions before switching sides.