The Top 5 Glute Workouts

The Glutes - An Important Muscle Group for Strength and Aesthetics

The gluteal muscles, commonly known as the glutes, are a group of three muscles located in the buttocks - the gluteus maximus, gluteus medius, and gluteus minimus. This muscular area of the lower body is highly important for overall health, fitness, and aesthetics. Properly training the glutes can lead to improved sports performance, faster sprinting, better posture, reduced lower back pain, enhanced curvature of the spine, and an attractive, toned backside.

Many people neglect properly training the glutes, leading to muscle imbalances, pain, and poor performance. However, incorporating the right glute exercises into your training regimen can quickly lead to noticeable improvements. In this blog post, we will break down the top 5 most effective glute exercises backed by scientific research, along with explanations of which motions target which muscle groups. Read on to learn how to build a stronger, more sculpted backside!

1. Barbell Hip Thrust

The barbell hip thrust is considered one of the most effective exercises for targeting the gluteus maximus, the largest of the glute muscles. In a study published in the Journal of Strength and Conditioning Research, it was found that the hip thrust activates the glutes to a greater degree than popular lifts like the squat and deadlift.

How to Perform:
- Sit on the floor with your upper back pressed against a bench. Place a padded barbell across your lap.
- Press your heels into the floor and drive your hips upward, forming a straight line from knees to shoulders, squeezing your glutes at the top.
- Lower back down to the start position in a controlled manner. Repeat for reps.

The upward thrust motion strongly targets the gluteus maximus, while the gluteus medius and minimus act as stabilizers. This exercise is a must for building glute strength and size.

2. Bulgarian Split Squat

This single-leg exercise is excellent for isolating each glute muscle individually. The rear leg elevated position maximizes activation of the gluteus medius and gluteus minimus. A study in the Journal of Orthopaedic and Sports Physical Therapy found the Bulgarian split squat targets the glutes to a great degree.

How to Perform:
- Place one foot forward and one foot back on a bench. Hands can be held at your sides or in front of your chest.
- Bend both knees lowering down until your front thigh is parallel to the floor.
- Drive upward through the front heel, contracting the glutes. Repeat for reps then switch legs.

The rear foot elevation forces the gluteus medius and minimus of the front leg to work hard for stabilization. This exercise is great for improving glute muscle balance between sides.

3. Glute Bridge

The glute bridge is a bodyweight exercise that activates the glutes through hip extension. Research in the International Journal of Sports Physical Therapy found the bridge is highly effective for targeting the gluteus maximus, along with the hamstrings.

How to Perform:
- Lie faceup on the floor with arms at your sides, knees bent, and heels on the floor.
- Press through your heels to lift your hips off the floor until your knees, hips, and shoulders form a straight line.
- Squeeze your glutes at the top then lower back down with control. Repeat.

This exercise isolates the glutes with minimal compression on the spine, making it a safer choice than heavy barbell hip thrusts. Use higher reps to really burn out the glutes.

4. Kettlebell Swing

Kettlebell swings work the posterior chain and lats, but research shows they are also effective for activating the gluteus maximus. A study in the Journal of Strength and Conditioning Research found swing training led to improved glute muscle activation compared to squatting and deadlifting.

How to Perform:
- Hold a kettlebell by the handle with both hands in front of your body. Hinge at the hips to swing the bell between your legs.
- Drive your hips forward forcefully to swing the bell up to chest level as you stand straight. Control the descent.
- Keep a neutral spine and contract the glutes at the top of the swing. Repeat for reps.

The powerful hip thrust motion targets the glutes, making this a great functional exercise. Start with light weight to perfect form.

5. Step-Up With Knee Lift

This exercise combines hip extension and abduction to really target the gluteal muscles from multiple angles. A study in the Journal of Strength and Conditioning Research found the step-up with knee lift strongly activates the gluteus medius and gluteus maximus.

How to Perform:
- Place your left foot on a box or bench in front of you. Press down through your left heel to step up onto the box.
- As you step up, drive your right knee up towards your chest by lifting from the hip. Tap the toe then return to start.
- Repeat, then switch sides. Keep your core engaged throughout the movement.

This challenging move requires balance, mobility, and glute strength. Use it to sculpt and define the glutes.

Evidence-Based Glute Training Tips:

- Perform 2-4 glute focused exercises per workout 2-3 times per week
- Rep ranges of 8-20 reps work well for glute hypertrophy
- Take sets to muscle failure or use advanced techniques like drop sets, partial reps, and supersets
- Squeeze and contract the glutes during movements and stretches
- Allow at least 48 hours between glute training for proper recovery

By incorporating the best glute exercises into your routine and using proven training strategies, you can sculpt an athletic, aesthetically-pleasing backside over time. Train the glutes directly 2-3 times per week while also involving them in major compound lifts for optimal results.