15 Best Workouts for Glutes You Can Do at the Gym
When it comes to sculpting and strengthening the glutes, a well-rounded fitness routine that targets the different areas of your posterior can make all the difference. Whether you’re looking to grow your glutes, enhance their shape, or tone them for a more defined look, a variety of workouts for glutes can help you reach your fitness goals. Below, we’ll dive into the best workouts for glutes you can do at the gym, including glutes workouts with weights, machine exercises, and bodyweight movements that engage the glutes effectively.
1. Barbell Hip Thrusts
One of the most effective workouts for glutes is the barbell hip thrust. This exercise specifically targets the glute muscles and is considered a cornerstone in glutes workouts with weights. To perform this exercise, sit on the floor with your upper back resting against a bench, roll a barbell over your hips, and thrust your hips upwards, squeezing your glutes at the top.
| Pros | Cons |
|---|---|
| Builds strength and mass | Requires a barbell and bench |
| Highly effective for glute activation | Can strain the lower back if performed incorrectly |
2. Cable Kickbacks
Cable kickbacks are a glutes workout that specifically targets the upper glutes. Using a low cable machine, attach an ankle strap and perform a controlled kickback while standing. This exercise focuses on glute activation and also works your hamstrings and lower back.
| Pros | Cons |
|---|---|
| Isolates the glutes well | Can be difficult to master the form |
| Great for shaping the glute muscles | Requires access to a cable machine |
3. Bulgarian Split Squats
A Bulgarian split squat is one of the best glutes workouts at the gym for targeting the quads and glutes simultaneously. By placing one leg behind you on a bench, you lower your body into a lunge while focusing on pushing through the heel of your front foot to activate the glutes.
| Pros | Cons |
|---|---|
| Great for balance and stability | Can be tough on the knees if form is poor |
| Hits both glutes and quads | Requires a bench and weight |
4. Romanian Deadlifts
Romanian Deadlifts are one of the best compound workouts for glutes and hamstrings. This movement is highly effective for strengthening the posterior chain, especially the glutes and hamstrings. By hinging at the hips and lowering the barbell towards the ground, you engage your glute muscles throughout the exercise.
| Pros | Cons |
|---|---|
| Excellent for muscle building | Requires good form to avoid injury |
| Great for strengthening the posterior chain | Can strain the lower back if done improperly |
5. Sumo Deadlifts
A variation of the traditional deadlift, the sumo deadlift targets the glutes, quads, and inner thighs. By taking a wider stance and keeping your knees out, the emphasis shifts to your glutes and legs.
| Pros | Cons |
|---|---|
| Engages the glutes and thighs | Not suitable for beginners without guidance |
| Builds overall leg strength | Can put strain on the hips if performed incorrectly |
6. Glute Bridge with Weight
The glute bridge is a simple yet powerful exercise that focuses on glute activation. Adding weight to this exercise, such as placing a barbell over your hips, increases the challenge, making it an excellent workout for growing glutes.
| Pros | Cons |
|---|---|
| Simple to perform and effective | May not provide enough challenge for advanced lifters |
| Can be done with minimal equipment | Requires proper form to avoid lower back strain |
7. Step-Ups with Dumbbells
Step-ups are a fantastic way to target the glutes and thighs. By stepping up onto a bench or platform, you can emphasize the use of your glutes to lift your body up. Holding dumbbells will increase the intensity, making this one of the best dumbbell workouts for glutes.
| Pros | Cons |
|---|---|
| Great for lower body strength | Requires a bench or step platform |
| Works on balance and coordination | May not challenge glutes enough without added weight |
8. Cable Squats to Row
For a compound movement that engages both the glutes and upper body, the cable squat to row is a powerful choice. Holding onto a low cable pulley, squat down, and as you rise, pull the cable towards you in a rowing motion. This works the glutes, quads, and also activates the back muscles.
| Pros | Cons |
|---|---|
| Full-body movement | Requires cable machine and space |
| Great for adding variety | Technique can be tricky to master |
9. Kettlebell Swings
Kettlebell swings are an explosive workout that targets the glutes, hamstrings, and core. By swinging the kettlebell from between your legs to eye level, you generate power from your hips, activating the glutes in the process.
| Pros | Cons |
|---|---|
| Excellent for explosive power | Requires proper technique to avoid injury |
| Good for cardio and strength | May cause strain on shoulders without proper form |
10. Lunges with Dumbbells
Lunges, when performed with dumbbells, are a great way to build both glutes and quads. Walking lunges or stationary lunges provide an effective workout for lower body strength. Holding dumbbells in each hand will increase the difficulty and improve muscle definition.
| Pros | Cons |
|---|---|
| Builds glutes and legs | Requires good balance and coordination |
| Versatile and can be done in various directions | May cause knee stress if done with poor form |
11. Hip Abduction Machine
For a targeted glutes workout, the hip abduction machine is highly effective. It isolates the glute medius, a muscle that helps define the shape of your glutes. Sitting on the machine, press your legs outward against resistance to work the outer glutes and hips.
| Pros | Cons |
|---|---|
| Specifically targets the glutes | Can become monotonous if overused |
| Great for shaping outer glutes | Requires access to gym equipment |
12. Smith Machine Squats
Squats on the Smith machine are a great way to isolate the glutes with a controlled movement. The machine assists in balancing the barbell, which can make the squat easier to perform for those who are still building their strength.
| Pros | Cons |
|---|---|
| Adds stability for beginners | Limits range of motion compared to free weights |
| Good for glute activation | May feel less natural than free-weight squats |
13. Seated Leg Press
A seated leg press can help target the glutes by pressing weight upwards with your legs. By placing your feet higher on the platform, you can shift the focus more onto the glutes and hamstrings.
| Pros | Cons |
|---|---|
| Effective for glute development | Not as functional as free-weight exercises |
| Safe for beginners | May lead to over-reliance on machines |
14. Hack Squats
The hack squat is a machine-based exercise that focuses on your glutes and quads. It’s similar to a regular squat, but with more support. By placing your feet higher up on the platform, you can emphasize the use of your glutes.
| Pros | Cons |
|---|---|
| Helps with form and stability | Not ideal for those who prefer free-weight movements |
| Targets lower body effectively | Machine can limit range of motion |
15. Romanian Split Squats with Dumbbells
To target both glutes and thighs, Romanian split squats with dumbbells are an excellent choice. By holding dumbbells by your sides and dropping into a deep lunge, you force your glutes to engage with each rep.
| Pros | Cons |
|---|---|
| Improves leg strength and balance | Can strain the knees without proper form |
| Great for targeting the glutes | Requires dumbbells and good technique |
These glutes workouts at the gym are all designed to hit different areas of your posterior. Whether you’re looking to grow glutes fast, tone your glutes, or improve your overall leg strength, incorporating a variety of movements into your routine will ensure you’re maximizing the potential of your workouts.
