Good workouts for glutes

To build stronger glutes, you will do exercises aimed at the gluteal muscles. Learn more about good exercises for glutes.

“Gluten” is actually three different muscles: gluteus maximus (the largest muscle), gluteus medius and gluteus minimus.


  • Stand with your feet hip-width apart. For extra intensity, keep weights at shoulder level or your sides.
  • Lower yourself into a squat. Keep your knees behind your toes (imagine sticking your butt out behind you, but keep your upper body upright and contracted).
  • Press into the heels.
  • Do 2 to 3 sets of 10 to 20 reps.


  • Stand on your feet, one foot forward and one foot back (about 3 feet apart).
  • Bend both knees and set yourself straight down, sending your back knee toward the floor.
  • Try not to bend yourself forward over the front toes. Keep the front heel on the floor.
  • Press down into the heel.
  • Do 1 to 3 sets of 15 to 20 reps. For extra intensity, hold some weights.


  • Place your right foot on the step.
  • Press into the heel, go up, touch the left toe to the step.
  • Keep the right foot on the step before the left foot goes down to the floor. Bend your knee in a lunge.
  • Do 1 to 3 sets of 15 to 20 repetitions on both sides. Try holding weights for more intensity or a resistance band under the standing foot.

Sidestep squat

  • Use a band with medium-light tension.
  • Take a step out to the right into a squat, and keep the tension on the band.
  • Enter with your left foot. Squat to the right, all the way across the room (or as far as you can).
  • Repeat the other way or do 1 to 3 sets of 10 to 20 steps.

Hip extensions

  • Get on hands and knees, with hands just below shoulders and knees just below the hip.
  • With the right knee bent, lift the right leg until level with the gluteal muscles.
  • Lower your leg.
  • Do 12 to 16 reps on each side.
  • To add intensity, squeeze a weight on the back of the knee or use ankle weights.

One-legged deadlifts

  • Hold weights, take your left leg behind you (about a foot or so) and rest lightly on your toe.
  • Slowly lower the weights from the hips to the floor as far as possible.
  • Keep your back straight(or with a natural bow). Be sure to keep your abs contracted to protect your back.
  • Squeeze the gluteus muscles of your working leg to get it back up.
  • Do 1 to 3 sets of 10 to 16 repetitions on each side.

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