Glute exercises train hip extension through bridges, hip thrusts, squats, lunges, and kickbacks. The glutes are the strongest muscle group you have, and they drive everything from sprinting to standing up. But they go quiet with all-day sitting. Bridges and band work wake them up; squat and hinge patterns load them heavy.
Below are 32 glute exercises, 9 of them beginner-friendly, ordered from easiest to most advanced. Each one comes with a full form guide.
From Domenic: If you sit all day, your glutes have basically gone quiet. I start people with bridges and band work to wake them up before any heavy squatting.
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All Glute Exercises (32)
Back Extension
Dumbbell Deadlift
Glute Bridge
Goblet Squat
Goddess Pose
Iso Ham Raise
Side Lunge Lean
Squat
Straight Leg Kickback
Butt Kicks
Donkey Kick
Dumbbell Front Squat
Glute Bridge Partial
Romanian Deadlift
Single-Leg Iso Ham Raise
Split Squat
Sumo Squat
Superman Hold
Weighted Iso Ham Raise
Bulgarian Split Squat
Curtsy Lunge
Drop Squat
Good Morning
Jump Lunge
Jump Squat
Kick Back
Lunge Reach
Rear Lunge
Rear Lunge Knee Drive
Side Lunge
Single Leg Deadlift
Squat Walk
Frequently Asked Questions
What are the best glute exercises for beginners?
Back Extension, Dumbbell Deadlift, and Glute Bridge are the most beginner-friendly choices here. Start with whichever one you can perform with clean form for every rep, then build from there.
How many sets and reps should I do for glute exercises?
A practical default is 2 to 4 sets of 8 to 15 reps, 2 sessions per week, with at least 48 hours before training the same muscles again. That is broadly in line with ACSM resistance-training guidance for general fitness. Start at the easier end of that range and add sets or reps before adding new exercises; each exercise's guide gives specific targets.
How often should I train glute?
Two sessions a week, with at least a day of recovery between them, works for most muscle groups. Pick two or three exercises (Back Extension and Dumbbell Deadlift, for example) and progress them gradually rather than piling on all the volume at once.
How do I make these glute exercises harder over time?
Once your form is repeatable, progress toward harder options such as Bulgarian Split Squat and Curtsy Lunge. Each exercise's guide lists its regressions and progressions in order, so there is always a clear next step.