Best Glute Building Exercise (For Women and Men)

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No matter who you are, everyone wants a good butt! If not for the looks, then for the strength. Strong glutes will really enhance your performance in a range of tasks.

In this article, we’re going to look at how you can get stronger glutes by finding the best glute exercise out there.

Note: If you’re interested in building your glutes I suggest the Unlock My Glutes program. It’s specially designed to build your glutes with a range of winning techniques.

The Benefits of Having Stronger Glutes

Before we get too far into the exercises. Here are the pros of working on your glutes.


One of the biggest wins you’ll find when you improve your glutes is improved posture. Working on your glutes will improve hip alignment and works on the supporting muscles.

When you work on your glutes, your hips will gain better support and control. This will easily improve your posture and help to keep you upright.

Injury Prevention

Having better glutes would also boost support to the lower back. It would have important benefits in reducing back pressure associated symptoms and injuries from exercise.

Through better encouragement for your back, it will become much easier to keep up through your workout routine. The same impact is felt in the shins and knees as well.

Injuries such as shin splints and Achilles tendonitis can be greatly decreased with better glutes helping to keep the lower back stabilized.

Another gain is enhancing your athletic performance overall. This will also help boost fat loss and keep fat off, especially around your belly.

Improved Bone Density

A remarkable gain associated with heightened glutes and lower body weight exercise is health enhancement in bone density. Exercises that place pressure on the bones will improve overall bone health and recovery.

Diseases such as osteoporosis can also be avoided, and even reversed. Nevertheless, because bone density reaches the height of growth shortly after puberty, even such exercises at an earlier age are most beneficial.

best glute workout for women

Glute Workouts Without Equipment

Not everyone has the opportunity to exercise at a gym or with facilities, nor the inspiration. For this reason, we’ve included a few glute exercises focused on Pilates.

These exercises can be performed anywhere, without adding any type of equipment or extra weight. You can shape your buttocks relatively easily by using only gravity and your body weight.

Quadruped Leg Lifts

This simple exercise is incredibly effective in improving both your butt’s strength and shape. It’s simple to do and is even perfect for beginners.

It can be done just in front of the couch in your livingroom. No need to go too far, and there will be great results just for a few sets, two or three days a week.

Glute Bridge

The glute bridge is a great little exercise you can do at home without any equipment. It’s a great workout that will work on your hips, lower back and glutes.

You can also add resistance too if it’s too light, or hold one leg straight in the air so you only have one leg completing the bridge.

Or you can elevate your legs, as shown below.


All types of lunging will increase glute development along hip and knee stability. If you want to target only the glutes though, make it a crossover or reverse lunge.


best glute workout for women

Best Glute Exercises With Weights

If you have a dumbbell or kettlebell at home, you can easily do variations of these exercises. However, some will be better with a barbell and rack.

Barbell Hip Thrust

For those who may be slightly more advanced in their routine and have access to a barbell, you can attempt the following exercise.

If you do not have the confidence, it is recommended that you ask for someone’s assistance at first.

Back Squats

Back squats are one of the most effective exercise to 
add to the quadriceps and glutes lower body muscle mass. 
Although they are not highly isolated, they can stimulate large amount 
of muscle mass and can provide good basis for glute building.

Romanian Deadlifts

Romanian deadlifts are a dominant glute and hamstring workout and could be used as a basis for an evopment of the posterior chain (hamstrings, glutes, and back). This can also be achieved automatically, for increased stimulation and regeneration of muscles.

Front Squats

Front squats, such as back squats, can be used to improve the development of legs and glutes. Although these involve much of the quadriceps, your back and glutes during movement are also essential muscles.

Bulgarian Split Squats

In the Bulgarian Split Squat, the glutes are highly engaged, especially in the excentric process for hip stabilisation and control but also at deeper ranges of hip flexion. Additionally, wider splits can also increase engagement with hamstrings and glutes.

Cable Pull Through

Such as the hip thrust, the cable pull through enables a lifter to contract the glutes at the peak of each cycle to the limit, while still the time under stress as the cables continuously force the glutes and hamstrings to load.

best glute workout for women

Final Thoughts

There’s a lot to work on with glutes. However, with the right exercises, you can make sure you grow your glutes and add mass.

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