The Only 8 Exercises You Need to Grow Stronger, Rounder Glutes

If your glute workouts aren’t giving what they’re supposed to give, chances are it’s not about what you’re doing, it’s how you’re doing it. The truth is, your glutes won’t grow just because you’re squatting more or adding weight. These muscles are stubborn, and to see real shape, strength, and lift, they need intentional, form-focused training that activates them fully and challenges them smartly. You might be feeling your lower back or thighs take over during movements that should be glute-focused and that’s not your fault. Most people have never been taught how to truly engage their glutes.

Whether your goal is to build a rounder shape, support your lower back and posture, or simply feel stronger from the ground up, these eight science-backed exercises are designed to get you results. You’ll learn how to adjust your stance, engage the right muscles, and make every rep count—no wasted effort, just focused, effective movement. These aren’t your average booty moves, they’re glute growers, and when done right, you’ll feel the difference in every single workout. Ready to grow glutes that look good, feel strong, and support your every stride?

These 8 glute-focused exercises, paired with pro-level form cues, will help you finally feel it where you're supposed to.

1. Barbell Hip Thrusts

If you're not doing hip thrusts, you're missing out on one of the most targeted glute activators in the fitness world. The hip thrust directly targets the glutes without heavily recruiting the lower back, making it a favourite among athletes and trainers alike. But technique is everything here.

Form Fix:

• Foot placement is crucial, too far and it’s all hamstrings; too close and it’s all quads.

• At the top of the movement, your shins should be vertical-stacked right over your ankles.

• Brace your core like someone’s about to punch your stomach to avoid overarching your back.

• Squeeze your glutes hard at the top (imagine protecting a R1000 note between your cheeks).

• Want to really target the glutes? Work just the top half of the movement with a 1-2 second pause.

2. Bulgarian Split Squats

Yes, they burn. Yes, they’re uncomfortable. But Bulgarian split squats are one of the most effective ways to stretch and strengthen the glutes at the same time. This movement places the glute under tension in a deep stretch, which research suggests is optimal for muscle growth. It’s also a unilateral movement so both sides get equal attention.

Form Fix:

• Sit on a bench, extend your legs, and plant your foot where your heel naturally lands.

• Your shin should remain upright in the bottom position.

• Keep your torso slightly leaned forward by hinging at the hips (not rounding your back).

• On the descent, think “back and down.” On the ascent, drive your hips forward using your glute.

3. Cable Kickbacks

If you want to isolate and feel the burn, cable kickbacks are your go-to. This exercise isolates the gluteus maximus and improves your mind-muscle connection—something beginners and advanced lifters alike can benefit from.

Form Fix:

• Keep your upper body still and lean slightly forward for better glute activation.

• Drive your leg back with control and not momentum.

• Focus on the squeeze at the top, and slowly lower your leg to maintain tension.

4. Romanian Deadlifts (RDLs)

This hip-hinge move builds your posterior chain and gives your glutes that lifted look. The glutes are heavily stretched under load during RDLs, a key mechanism for hypertrophy (muscle growth).

Form Fix:

• Hinge at your hips while keeping a soft bend in your knees.

• Lower the weight until you feel a deep stretch in your glutes and hamstrings.

• Avoid rounding your spine and keep the bar close to your body.

• Squeeze your glutes to stand back up.

5. Glute Bridges (Bodyweight or Weighted)

Perfect for beginners or as a burnout finisher, glute bridges are the cousin to hip thrusts, minus the bench. This move activates the glutes without equipment and reinforces good glute engagement patterns for more advanced lifts.

Form Fix:

• Lie flat with your feet flat and knees bent.

• Press through your heels, brace your core, and lift your hips.

• Avoid arching your lower back.

• Pause and squeeze your glutes at the top for 1-2 seconds before lowering.

6. Donkey Kickbacks

Simple, but when done correctly, they zero in on your glutes, especially the gluteus maximus. This move strengthens and tones the upper glutes and helps build symmetry, especially if you're working around injuries or want to avoid heavy lifting.

Form Fix:

• Start on all fours with your hands under shoulders and knees under hips.

• Keep your core braced and avoid shifting your weight.

• Kick one leg up and back with a slight bend in your knee.

• Squeeze your glute at the top without arching your back.

7. Back Extensions (Glute-Focused Hyperextensions)

Often overlooked, this movement lights up your glutes when done with the right form. Back extensions can easily become a lower back move but when you emphasize hip hinging and glute squeezing, it’s a fantastic glute isolation tool.

Form Fix:

• Set the hyperextension bench so your hips can hinge freely.

• Cross your arms or hold a weight at your chest.

• Hinge forward while keeping a neutral spine.

• As you rise, squeeze your glutes and avoid overextending your back.

• Think of “pushing your hips into the pad” at the top for maximum glute squeeze.

8. Squats (Yes, at the End of Your Workout!)

Traditionally done first, squats can be even more effective for glute development when performed after your glutes are already activated. Doing squats later in your workout allows you to feel the glutes more intensely with lighter weight. Plus, a 2019 study found full squats led to 3x more glute growth than half squats.

Form Fix:

• Use a wider stance and point your toes slightly outward.

• Lean your torso forward and sit your hips back (like in your split squats).

• Go deep, aim for your thighs to be parallel to the ground at the bottom.

• Control the movement and use your glutes to push your hips forward.

Ready to grow your glutes?

You don’t need an endless list of exercises to grow strong, sculpted glutes, just a smart, consistent routine built around effective movements performed with intentional form. Whether you're using bodyweight or lifting heavy, results come from focusing on what really matters.

Aim to train your glutes two to three times a week, and be sure to apply progressive overload by gradually increasing your weights, reps, or time under tension. Prioritize mind-muscle connection—feeling your glutes activate through every rep is far more effective than simply going through the motions. And don’t underestimate the power of recovery; your muscles grow outside the gym, so support your training with good sleep, hydration, and enough protein. With patience, precision, and a bit of grit, building powerful glutes isn’t just possible, it’s inevitable.