4 glute exercises that actually work (and how to do them right)

You don't need twenty exercises. These four, done with good form and a little more weight over time, cover what your glutes need.

1. Hip thrust

The best bang-for-your-buck glute exercise.

• Upper back on a bench, feet flat and roughly under your knees at the top.
• Pad the bar across your hips. Tuck your chin slightly and keep your ribs down.
• Drive through your heels and squeeze hard for a full second at the top.
• Feel it in your lower back? You're over-arching or your feet are too far out.

Try: 4 sets of 8–12.

2. Romanian deadlift (RDL)

Works glutes and hamstrings through a big stretch.

• Soft knees, flat back, weight close to your legs.
• Push your hips straight back until you feel a strong hamstring stretch, usually around mid-shin.
• Stand up by driving your hips forward, not by leaning back.

Try: 3 sets of 10–12.

3. Bulgarian split squat

One leg at a time, so it fixes side-to-side imbalances.

• Back foot on a bench, front foot far enough forward that your knee tracks over your toes.
• Lean your torso slightly forward to put more work on the glute.
• Lower under control and push up through the whole front foot.

Try: 3 sets of 8–10 per leg.

4. Cable kickback

A finisher for the upper glute.

• Hinge forward slightly and brace your core.
• Kick back and slightly out without arching your lower back.
• Slow on the way back. No swinging.

Try: 3 sets of 12–15 per leg.

Make it work over time

The real secret is progressive overload: add a little weight or a rep or two each week while keeping your form clean. Train glutes two or three times a week and give them a day off between hard sessions.

This is general fitness information, not medical advice. If you have pain or an injury, check with a doctor or physical therapist before starting a new routine.

Next up: Barefoot training: why I lift without shoes (and when I don't)