6 glute exercises that actually build your glutes

Most "glute workouts" online are long lists of band exercises that feel like a burn and do very little. Glutes grow the same way any muscle grows: heavy enough load, a full range of motion and more work over time.

1. Barbell hip thrust

The best exercise for loading the glutes at full hip extension, where they work hardest. Drive through your heels, tuck your chin, and squeeze hard at the top for a one-second pause.

2. Romanian deadlift

Trains the glutes and hamstrings in a deep stretch, which research increasingly links to muscle growth. Push your hips back, keep the bar close to your legs and stop when your hamstrings are fully stretched.

3. Bulgarian split squat

One leg at a time, so your weaker side can't hide. A longer stride with a slight forward lean shifts the work toward the glutes.

4. Squat (or leg press, feet high)

A deep squat trains the glutes through a big range of motion. If squats bother your back, a leg press with your feet high on the platform gives a similar glute stretch.

5. Cable or machine hip abduction

Targets the upper glutes (glute medius), which shape the top and sides. Lean slightly forward and control the return.

6. 45° back extension, glute-focused

Round your upper back slightly, turn your feet out and think about pushing your hips into the pad. It becomes a glute exercise instead of a lower-back one.

How much to do

• Volume: about 10 to 20 hard sets for glutes per week is a solid range for most people.
• Frequency: split it across 2 to 3 sessions a week.
• Effort: finish most sets 1 to 3 reps short of failure.
• Progress: add weight or reps over time. If the numbers never go up, the glutes won't either.

A simple glute day

Exercise	Sets × reps
Barbell hip thrust	3 × 8–12
Romanian deadlift	3 × 8–10
Bulgarian split squat	2 × 10–12 each leg
Cable hip abduction	2 × 12–20

In the Forak Fysique studio, every glute session is built around these movements, adjusted to how your body moves and what shape you're going for.