Glute workout: the best exercises for strong glutes
The gluteus maximus is one of the strongest muscles in the body. It responds well to training – as long as you load it in a targeted way and progress regularly.
How your glutes work
Your glutes extend the hip, move the leg out to the side and stabilise the pelvis. Good exercises cover these jobs: hip extension under load and abduction against resistance.
The key exercises
These exercises form the foundation of good glute training:
- Hip thrust: hip extension with the load on your pelvis, the exercise with the highest glute tension.
- Romanian deadlift: stretches and loads your glutes and hamstrings at the same time.
- Bulgarian split squat: single-leg, with your upper body leaning slightly forward to bring in more glutes.
- Leg press with your feet placed high: shifts the work towards the hips.
- Abduction on the machine or cable: for the gluteus medius.
How often and how much
Two sessions a week with three to four exercises each are enough for visible progress. Work in ranges of 6 to 15 reps and increase the weight or reps as soon as you can complete the last rep cleanly.
Keep a training log or use the app. Without progression, the stimulus eventually fades.
A sample workout
About 50 minutes, twice a week:
- Hip thrust: 4 × 8–10
- Romanian deadlift: 3 × 8–10
- Bulgarian split squat: 3 × 10 per leg
- Abduction: 3 × 15
