8 Absolute Best Glute Exercises For A Muscular Butt

There are a ton of articles out there that go over the best glute exercises. In fact, even we have a few of them.

So what makes this one worth your time?

We are cutting through the noise. No “best dumbbell only” or “bodyweight only” lists. This is a straight-up breakdown of the most effective glute exercises based on research, load potential, and real-world results.

If your goal is to build stronger, bigger glutes, these are the movements that deliver.

WHAT ARE THE BEST GLUTE EXERCISES?

The best glute exercises combine high muscle activation with the ability to load heavy weight. The top movements include hip thrusts, step-ups, deadlifts, squats, and unilateral exercises.

For best results:

• Train glutes 2x per week
• Use both heavy and moderate loads
• Include unilateral work for stability

KEY TAKEAWAYS

THE 8 BEST GLUTE EXERCISES

To build this list, we looked at two key variables: EMG activation and total load potential.

EMG tells us how much a muscle is working, but it is not the full story. You can create high activation without meaningful load. The best exercises combine both.

The 8 best glute exercises are:

1. Glute Hip Thrust
2. Step Ups
3. Deadlift
4. Belt Squat
5. Back Squat
6. Single-Leg Romanian Deadlift
7. Single Leg Squat
8. Split Squat

The first five emphasize the glute max, while exercises 6–8 target the glute medius and minimus for stability and full development. :contentReference[oaicite:0]{index=0}

1) Glute Hip Thrust

The hip thrust is widely considered the best glute exercise. It allows direct loading at the hips and consistently produces high activation.

Research shows significantly higher glute activation compared to squats, especially at peak contraction.

Common mistake: Not locking out fully at the top.

How to do it:

• Set upper back on bench
• Place bar over hips
• Drive hips up and squeeze glutes

2) Step Ups

Step-ups produce extremely high activation due to range of motion and stability demands.

From experience: Most people rush these. Slow them down and control the descent.

3) Deadlift

The deadlift allows massive loading, which is critical for glute growth.

Key focus: Drive hips forward, not just lift the bar.

4) Belt Squat

The belt squat loads the hips directly while reducing spinal stress.

It also allows more variation in foot positioning to target the glutes differently.

5) Back Squat

While EMG is lower than some exercises, heavy squats build serious glute strength.

Reality: Strong squatters almost always have strong glutes.

6) Single-Leg Romanian Deadlift

Excellent for targeting the glute medius while still hitting the glute max.

7) Single Leg Squat

A challenging movement that builds strength, stability, and coordination.

8) Split Squat

A reliable unilateral movement that targets all glute muscles.

COMMON GLUTE TRAINING MISTAKES

• Only training glute max
• Skipping unilateral exercises
• Using the same rep range every workout
• Not progressing load over time
• Rushing through reps

WHAT ARE THE GLUTES

The glutes consist of three muscles: gluteus maximus, medius, and minimus.

• Glute Max: Power and size
• Glute Medius: Stability
• Glute Minimus: Support and rotation

3 FACTORS TO CONSIDER WITH GLUTE TRAINING

1. Use Isolation Work

Finish workouts with higher rep isolation exercises.

2. Use Varied Loads

Train heavy and light for complete development.

3. Use Exercise Variety

Keep compounds consistent but rotate accessories.

FAQ

Is hip thrust the best?

It is one of the best, but should not be your only exercise.

How often should I train glutes?

2 times per week is ideal.

How do I grow glutes faster?

Progressive overload and enough weekly volume.

FINAL TAKEAWAYS

The best glute exercises are your heavy compound movements combined with targeted unilateral and isolation work.

Train consistently, increase load over time, and hit all three glute muscles.

That is how you build serious glutes.