1. Exercises
  2. Glutes

EDUCATIONAL RESOURCES

Glute Exercises

Target your gluteus maximus, medius, and minimus with exercises that build strength, improve hip stability, and enhance athletic performance.

Nurudeen performs one of his favorite glute exercises: Bulgarian split squats

15 Best Glute Exercises

Recommended by Nurudeen Tijani (Bodybuilder and Pain Relief Fitness Coach)

I’ve been lifting weights for over 10 years, and I’ve personally performed every exercise below to build strength and transform my body. You can see my results. The recommended glute exercises below work—and you can find full instructions and video demonstrations in the JEFIT Exercise Library.


  1. Squats: A fundamental lower-body exercise where you bend your knees and hips to lower your body, working the glutes, quads, hamstrings, and core.
  2. Deadlifts: A compound lift where you lift a barbell from the ground by hinging at the hips, engaging the glutes, hamstrings, and lower back.
  3. Hip Thrusts: A glute-focused exercise performed with your upper back on a bench, lifting your hips upward while holding a weight on your hips.
  4. Glute Bridges: Similar to hip thrusts but performed on the floor, lifting your hips to engage the glutes and hamstrings.
  5. Lunges: A single-leg exercise where you step forward or backward, bending both knees to work the glutes, quads, and hamstrings.
  6. Bulgarian Split Squats: A single-leg squat variation with one foot elevated behind you on a bench, targeting the glutes and quads. This is my favorite glute exercise.
  7. Step-Ups: Performed by stepping up onto a bench or platform, working the glutes, quads, and stabilizer muscles.
  8. Kettlebell Swings: A dynamic exercise where you swing a kettlebell from between your legs to chest height, focusing on the glutes, hamstrings, and core.
  9. Cable Kickbacks: A cable exercise where you kick one leg backward, isolating the glutes.
  10. Fire Hydrants: A bodyweight movement on all fours where you lift one leg to the side, targeting the gluteus medius and outer hips.
  11. Donkey Kicks: Another glute isolation move done on all fours, where you kick one leg upward, engaging the glutes and hamstrings.
  12. Sumo Deadlifts: A deadlift variation with a wide stance, emphasizing the glutes, hamstrings, and inner thighs.
  13. Clamshells: Performed by lying on your side with knees bent, lifting your top knee while keeping your feet together, activating the glutes and outer hips.
  14. Lateral Band Walks: An exercise using a resistance band around the legs, where you step side-to-side to work the gluteus medius and hips.
  15. Single-Leg Glute Bridges: A glute bridge variation done with one leg lifted, isolating the glutes and improving unilateral strength.


Helpful Tip: Do you feel back, hip, or knee pain when doing glute exercises?

Discover  TitaniumPhysique  — a self-treatment program athletes use to eliminate weight training injuries, with a 98% user satisfaction rate.

Contact    About    Privacy    Terms    |    Copyright © 2025 TitaniumPhysique LLC.

Disclaimer: (1) Fitness results vary by individual effort, as such, individual results may vary; (2) We use Microsoft Clarity on our website to ensure you have the best possible browsing experience. Our privacy policy has more details.