When it comes to building strong, balanced glutes, it’s about much more than how you look in jeans—although that’s a nice bonus. Your glutes are powerhouse muscles that drive performance, enhance stability, and prevent injuries. But not all exercises are equally effective for growth and strength. To target your glutes optimally, you need exercises that engage all three major muscles: the gluteus maximus (for power and size), the gluteus medius (for stability and shape), and the gluteus minimus (for hip support).

Let’s break down three of the most effective, science-backed exercises to grow your glutes and how to incorporate them into your routine.

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BARBELL HIP THRUST

The barbell hip thrust is often hailed as the king of glute exercises—and for good reason. Research shows it activates the gluteus maximus better than squats or deadlifts, making it an essential tool for anyone looking to maximize glute development (Contreras et al., 2015).

To perform a barbell hip thrust, start by sitting on the floor with your upper back resting against a bench. Place a barbell across your hips, then press through your heels to lift your hips toward the ceiling. At the top of the movement, squeeze your glutes to ensure a full contraction. Slowly lower back to the starting position, maintaining tension throughout. Aim for 3 to 4 sets of 8 to 12 reps.

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BULGARIAN SPLIT SQUATS

If you’re looking to improve glute stability and correct muscle imbalances, the Bulgarian split squat is your go-to exercise. This single-leg movement emphasizes the gluteus maximus while also engaging the gluteus medius for balance and coordination (Krause Neto et al., 2020).

To execute this movement, stand a few feet in front of a bench and place one foot behind you, resting it on the bench. Lower your body until your front thigh is parallel to the ground, keeping your knee aligned with your foot. Push through your front heel to return to the starting position, focusing on squeezing your glutes. Perform 3 sets of 10 to 12 reps per leg.

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ROMANIAN DEADLIFTS

The Romanian deadlift (RDL) is a powerhouse exercise for building glute and hamstring strength. It emphasizes the hip hinge pattern, which is essential for posterior chain development, and provides a deep stretch in the gluteus maximus, promoting muscle growth (Delgado et al., 2019)​.

Begin by holding a barbell or dumbbells in front of your thighs. Hinge at the hips to lower the weight, keeping a slight bend in your knees and your back flat. Drive your hips forward to return to a standing position, squeezing your glutes at the top. Complete 3 to 4 sets of 8 to 10 reps.

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WHY THESE EXERCISES WORK TOGETHER

Each of these exercises targets your glutes from a unique angle. The hip thrust focuses on horizontal loading for maximum activation, the Bulgarian split squat improves unilateral stability, and the Romanian deadlift enhances strength and stretch in the posterior chain. Together, they create a comprehensive plan for glute growth. Now just finish your workout off with an abduction exercise of your choice, and you'll have a fantastic glute builder that follows Bret Contreras’ four essential categories of glute exercises—thrust/bridge, squat/press, hinge, and abduction.

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FINAL THOUGHTS

If you want to see real progress, consistency and proper progression are non-negotiable. Incorporate these exercises into your workout routine 2 to 3 times per week, increasing the load gradually as you get stronger. Be patient—good form and consistent activation will always yield the best results.

Stick to the plan, and soon you’ll not only feel stronger but also enjoy the aesthetic and functional benefits of well-rounded, powerhouse glutes!

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