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  • Writer's pictureDennis Romatz

Top 5 Glute Exercises

Updated: Apr 8

Here are the top 5 glute exercises to get your butt in tip top shape quickly.

Woman doing a leg-crossed glute bridge
Woman doing a leg-crossed glute bridge

  • Hip Thrusts:

  • Sit on the ground with your upper back against a bench, knees bent, and feet flat on the floor.

  • Place a barbell across your hips, ensuring it's padded for comfort, or use a resistance band just above your knees for added resistance.

  • Brace your core and drive through your heels, lifting your hips toward the ceiling until your thighs are parallel to the ground.

  • Squeeze your glutes at the top of the movement, ensuring your upper back and shoulders stay in contact with the bench.

  • Lower your hips back down without resting them on the ground and repeat.

  • Lunges:

  • Stand with your feet together and take a step forward with one foot.

  • Lower your body until both knees are bent at a 90-degree angle, ensuring your front knee is directly above your ankle and your back knee hovers just above the ground.

  • Push through the heel of your front foot to return to the starting position.

  • Repeat on the same leg for a set number of repetitions before switching to the other leg.

  • Romanian Deadlifts:

  • Hold a barbell or dumbbells in front of your thighs with an overhand grip, or use a kettlebell.

  • Keep your knees slightly bent, and maintain a straight back as you hinge at your hips, lowering the weights toward the ground.

  • Lower until you feel a stretch in your hamstrings, keeping the weights close to your legs.

  • Keep your back straight, and avoid rounding your spine.

  • Return to the starting position by driving your hips forward and squeezing your glutes at the top.

  • Bridges:

  • Lie on your back with your knees bent and feet flat on the ground, hip-width apart.

  • Place your arms at your sides, palms facing down.

  • Lift your hips toward the ceiling by pressing through your heels, engaging your glutes at the top.

  • Hold for a moment, then lower your hips back down without resting them on the ground.

  • Repeat for the desired number of repetitions.

  • Step-Ups:

  • Stand in front of a sturdy bench or step.

  • Step one foot onto the bench, ensuring your entire foot is on the surface.

  • Push through the heel of the foot on the bench, lifting your body up until both legs are straight.

  • Bring the other foot up to meet it.

  • Step back down with the same foot that you started with, then the other foot.

  • Repeat, alternating the starting foot for each repetition.

Always prioritize proper form over heavy weights, and if you're new to these exercises, consider consulting with a fitness professional to ensure correct execution and prevent injury.

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