So you want stronger, rounder glutes that actually do something—whether that’s powering up your lifts, improving posture, or yeah, making your jeans fit a little better.
Here’s the thing: most people are wasting time with 20 different booty band circuits that burn for 30 seconds but don’t actually build muscle.
You don’t need fluff. You need proven movements, done consistently, with progressive overload.
I’ll be honest—back in the day, leg day was my least favorite.
One day a week, get it done, and back to bench press and curls.
As a guy, I was more focused on the “mirror muscles.” But the older I got, the more I realized how important the posterior chain is for strength, performance, and just feeling solid overall.
Fast forward to now: leg days are my favorite. I train them 2–3 times per week, my hips have never felt stronger, and yeah… let’s just say the wifey doesn’t mind either.
I make it a priority for all my clients too—men and women. Strong legs and a solid posterior aren’t just about looks. They’re about strength, power, and longevity.
To make progress with growing lean muscle read How to Build Muscle: The Truth About Progressive Overload
So here’s my no-BS guide to the six glute-building exercises that should anchor your training.
🔥 1. Hip Thrusts
Why it’s the GOAT: This is the glute-builder. Minimal hamstrings or quads—just straight glute activation.
How to do it: Upper back on a bench, barbell across the hips. Feet flat, knees bent. Drive through your heels, tuck your chin, hit vertical shins, and squeeze hard at the top. Lower slow.
Pro tip: Pause and squeeze at the top. If you’re just bouncing the bar up and down, you’re missing the point.
🔥 2. Romanian Deadlifts (RDLs)
Why they’re clutch: They target the glute-ham tie-in and build that under-glute shape while making your entire posterior chain stronger.
How to do it: Soft knee bend, hinge at the hips, flat back. Lower until you feel a deep stretch in the hammies, then drive the hips forward to stand tall.
Pro tip: Control the tempo. Slow and steady builds way more muscle than rushing through reps.
🔥 3. Bulgarian Split Squats
Why they hurt so good: Brutal, but insanely effective. With a slight forward lean, they torch the glutes while also building single-leg strength.
How to do it: Back foot elevated, front foot out. Drop into a deep lunge, chest forward, core tight. Push through the front heel to stand.
Pro tip: Struggling with balance? Start with bodyweight. Your ego will survive.
🔥 4. Squats
Why they’re non-negotiable: Old school for a reason. Squats hit everything—glutes, quads, hamstrings, core. Done deep and controlled, they’re a glute-builder, no question.
How to do it: Feet shoulder-width, toes slightly out. Drop until hips are below knees (if you can), then drive through heels and squeeze glutes on the way up.
Pro tip: For more glute emphasis, go wider, go deeper, and push your knees out.
🔥 5. Walking Lunges
Why they’re a burner: Long-stride lunges keep the glutes lit up, while challenging endurance, balance, and coordination.
How to do it: Hold dumbbells or go bodyweight. Step forward, drop into a deep lunge, push through your front heel, and step forward.
Pro tip: Don’t rush it. A slow, controlled stride keeps tension where it belongs.
🔥 6. Standing Glute Medius
Why this one’s genius: Straight from Bret “The Glute Guy” Contreras—this targets the glute medius, the muscle that gives your butt that rounded, capped look from the side.
How to do it: Stand tall, shift weight to one leg, and push the opposite leg out to the side and slightly back. The key: press the planted foot sideways into the ground. That’s where the activation happens.
Pro tip: Pause and feel it. Don’t just swing your leg around.
🧠 Trainer Takeaways
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Train glutes/legs 2–3x per week. They need frequency and volume to grow.
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Intensity matters. High-rep band work is fine as a finisher, but the heavy compounds are the foundation.
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Form > ego. If your back is doing the work, your glutes aren’t.
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Progressive overload is king. Add weight, reps, or control over time.
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Eat enough. Glutes are muscle. Muscle doesn’t grow without fuel. Protein builds, carbs fuel, calories provide the environment. You can’t build a peach on air.
Sample Glute Workout
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Barbell Hip Thrusts: 4 sets of 8–10 reps
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Bulgarian Split Squats: 3 sets of 8–10 reps per leg
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Standing Glute Medius: 3 sets of 20–25 reps
(Then sprinkle in accessory leg work—leg press, extensions, curls—for balance.)
Final Word
If glutes are your main focus, these six movements should be your bread and butter. Keep the volume manageable (8–12 sets per session), listen to your recovery, and build up over time.
Do that consistently, and you’ll build strong, functional glutes that look good and perform even better.
