The 8 Best Glute Exercises for a Stronger, Rounder Backside

Your glutes are the largest, most powerful muscle group in your body — driving nearly every athletic movement and protecting your lower back. Building them isn't just about aesthetics; strong glutes improve posture, performance and injury resistance.

The most effective glute builders

• Hip thrusts — the single best glute-focused lift
• Barbell or goblet squats
• Romanian deadlifts
• Bulgarian split squats
• Walking lunges
• Glute bridges
• Cable kickbacks
• Step-ups

How to train glutes for growth

Train glutes 2-3 times per week with a mix of heavy compound lifts and higher-rep isolation work. Aim for 10-16 weekly sets, focus on a full range of motion, and squeeze hard at the top of each rep to maximise activation.

Progressive overload is key

Like any muscle, glutes grow when you gradually add resistance or reps. Track your hip thrust and squat numbers and push to add a little each week. Pair training with adequate protein and you'll see steady change.

The takeaway

Prioritise hip thrusts and squats, train twice a week, and progressively overload. Strong glutes will transform your strength, posture and shape.