Exercises by muscle

Glute exercises.

Your glutes are the biggest muscle group in your body. Here are the exercises that train them best, how to combine them, and every guide with step-by-step form.

As the main muscle: 45
As a helper muscle: 12

Meet the muscles

The gluteus maximus extends your hips: it does the work when you stand up from a squat, climb stairs or drive a hip thrust. It provides most of the size and shape.

The gluteus medius, at the top and side, moves your leg out and steadies your pelvis every time you stand on one foot. A strong glute medius helps keep your knees from caving in when you squat or run.

Glutes
Glute Medius

The best glute exercises

Glute workout

A complete glute session in about 45 minutes. Repeat it once or twice a week and add weight when you hit every rep.

Hip Thrust4 × 8-12
Bulgarian Split Squat3 × 8-12 per leg
Romanian Deadlift3 × 8-10
Hip Abduction Machine3 × 15-20
Cable Glute Kickback2 × 15 per leg

See the full guide

All glute exercises

Strength35

Power and cardio6

Mobility and stretching4

As a helper muscle12

FAQ

What is the best glute exercise?

There isn't just one. The hip thrust loads the glutes hardest in contraction, while Bulgarian split squats and Romanian deadlifts work them in a stretch. Combining one of each gives the best results.

How often should I train glutes?

Two to three times a week, spreading about 10-20 weekly sets. More frequent, shorter sessions usually work better than one huge day.

Can I train my glutes at home?

Yes. Single-leg glute bridges, lunges, Bulgarian split squats with a backpack and band exercises like clamshells and lateral walks work well without machines.

Why can't I feel my glutes when I train?

It's usually technique: in squats and lunges, go deeper and drive through your heel; in hip thrusts, tuck your chin and squeeze at lockout. Warming them up with bridges or a band also helps.