Best Glute Strengthening Exercises for Enhanced Performance and Tone

Strong glutes are key to improving your posture, athletic performance, and overall movement efficiency.

As Dr. Jeremy A., a kinesiology expert based in Vancouver, Canada, explains,

“Your glutes are important, but prolonged sitting can cause ‘gluteal amnesia,’ making it essential to actively engage and activate your glutes to avoid reliance on other muscles.” Gluteal amnesia, or “lazy glutes,” develops when the glute muscles become weak and underactive due to inactivity, poor posture, or muscle imbalances. Prolonged sitting, improper movement patterns, and relying on other muscles (like the quads) for movement can cause the brain to “forget” to activate the glutes. Injuries or overtraining certain muscle groups can also contribute.

The glutes are one of the largest muscle groups in the body and are important not only for their role in aesthetics but also for overall strength and functional movement. Strong glutes contribute ^[1] to better posture, stability, and the ability to perform daily activities efficiently.

Below are some of the best glute exercises, with step-by-step instructions to help you get started.

Some exercises, like step-ups (especially lateral and diagonal), are great for activating your glutes ^[2], reaching up to 169% of their maximum strength. Other exercises like hip thrusts and squats also work well, activating the glutes between 50% to 100% of their strength.

1. Squats

• For this glute strengthening exercises, begin in an upright standing position with your feet wider than hip-width apart and your toes pointing slightly outward, while maintaining good alignment with your head, shoulders, hips, and legs.
• Engage your core, hinge from your hips, and bend your knees to lower your seat downward.
• Keep your knees behind your toes, and do not let your knees fall inward.
• Maintain knee alignment with the toes to prevent injury.
• Hold this position for several deep belly breaths, in through your nose, and then out through your mouth.
• Press from your heels to return to the starting position and repeat the movement.

Squats are one of the recommended exercises to strengthen the glutes, as they engage the entire lower body, particularly the glutes. This is backed up by Dr. Mayank Saxena, who emphasizes that variations like sumo squats and goblet squats can increase intensity and further activate the glutes. Additionally, lunges—such as forward, reverse, and walking lunges—are also highly effective for targeting and strengthening the glutes.

2. Lunges

For this exercise, utilize the use of a chair.

• For this glute strengthening exercises, begin in an upright standing position beside a chair with your feet hip-width apart, while maintaining good alignment with your head, shoulders, hips, and legs.
• Place your one hand on the back of the chair for support. 
• Engage your core.
• Step back with your left foot and bend your right knee at a 90-degree angle while your left knee is pressed on the floor.
• Hold the position for several deep belly breaths, in through your nose and then out through your mouth.
• Raise back up to return to the starting position and repeat the movement on the opposite side.

3. Step Ups

For this glute strengthening exercises, you can utilize the plyometric box, stairs, or bench for support if needed.

• Start by standing upright with your feet hip-width apart, facing a plyometric box, stairs, or bench.
• Ensure your head, shoulders, hips, and legs are aligned, and engage your core for stability.
• Step your right foot onto the box or stairs, pressing through the right foot to lift your body.
• Bring your left foot to join your right foot, standing fully on the box or stairs.
• Then, step your right foot back down, followed by your left foot.
• Repeat this up-and-down movement for 10 repetitions, always starting with your right foot.
• Move with control, keeping your knee aligned with your foot and avoiding any twisting or jerking movements.

7 Bodyweight Glute Activation Exercises

1. Hip Thrusts

• Lie on your back on the floor with your knees bent and feet flat on the floor, keeping your upper back and shoulders relaxed.
• Place your arms by your sides for support.
• Press through your heels, engage your core, and lift your hips toward the ceiling.
• Squeeze your glutes at the end positions, ensuring your body forms a straight line from your shoulders to your knees.
• Lower your hips back to the starting position in a controlled manner and repeat for 10 repetitions, completing 3 sets.

For added resistance, you can place a weight (such as a barbell or weight plate) over your hips to intensify the movement. Focus on engaging your glutes, avoiding excessive arching in your lower back as you perform the lift.

2. Quadruped Hip Extension

• Begin in a 4-point position with your arms beneath your shoulders and your knees below your hips while maintaining good alignment with your head, shoulders, and hips.
• Tighten your abdominal muscles.
• Lift one leg upward while keeping the knee bent.
• Hold the position for a couple of seconds.
• Lower it down to return to the starting position and then repeat the movement with 10 repetitions.
• Relax and repeat the movement on the opposite side.

3. Quadruped Hip Extension or Fire hydrant

• Begin in a 4-point position, with your hands underneath your shoulders and your knees underneath your hips, while maintaining good alignment with your head, shoulders, and hips.
• Contract your abdominal muscles, lift one leg to the side.
• Hold the position for a couple of breaths, then lower the leg back to the starting position.
• Repeat the movement on the opposite side.
• Complete 10 repetitions on each side.

4. Side Clam

• Lie on your side on the floor with your knees bent and stacked together, while maintaining good alignment in your upper body.
• Bend your bottom arm overhead and rest your head on your arm.
• Tighten your abdominal muscles.
• Keeping your feet together, slowly raise your top knee to open your hips.
• Lower your knee to the starting position and then repeat the movement. 
• After 5 repetitions, repeat the movement on the opposite side. 

5. Side Lying Abduction

• Lie on your side with your legs straight and stacked together, while maintaining good alignment with your head, shoulders, hips, and legs.
• Bend your bottom arm overhead and rest your head on your arm while you place your opposite in front at chest level to support your balance.
• Tighten your abdominal muscles.
• Keeping your feet together, slowly raise your top leg to open your hips.
• Hold the position for a couple of seconds.
• Lower your leg to the starting position and then repeat the movement with 5 repetitions.
• Relax and repeat the movement on the opposite side.

6. Prone Hip Extension

• Lie on your stomach on the floor with your legs straight and feet hip-width apart, while maintaing good alignment with your head, shoulders, hips, and legs.
• Rest your head on one arm.
• Engage your core muscles.
• Bend one knee at a 90-degree angle, then slowly lift your knee off the floor while keeping the opposite leg pressed on the floor.
• Hold the position for a couple of seconds.
• Lower your knee back to the starting position and then repeat the movement with 5 repetitions.
• Relax and repeat the movement on the opposite side.

7. Stability Ball Bi-Lateral Squat

For this exercise, you may utilize a medium size stability ball.

• Begin in an upright standing position behind a wall with your feet hip-width apart, while maintaining good alignment with your head, shoulders, hips, and legs.
• Place and press a stability ball between your back and the wall.
• Clasp your hands together at chest level.
• Engage your core muscles.
• Slightly move your feet forward to increase the angle of your body.
• Bend your knees to lower your body down, and then hold the position for a couple of seconds.
• Raise back up to return to the starting position and repeat the movement with 10 repetitions.

According to Dr. Jo, the glute bridge is an excellent exercise for strengthening the gluteus muscles, particularly the gluteus maximus.

This exercise helps activate the gluteus maximus ^[3] while also benefiting the hips, knees, and back. Glute bridges can be done independently or incorporated with other exercises like step-downs and side squats for more advanced glute strengthening.

Final Thoughts

If you’re not already including glute-strengthening exercises in your routine, what are you waiting for? These powerhouse moves do wonders for your performance, posture, and overall health. Whether you’re looking to prevent injuries or boost mobility, exercises like hip thrusts, squats, and lunges will get your glutes working like never before.

And here’s the secret—consistency and gradually upping the intensity are the game-changers to seeing amazing results. Add these moves to your fitness routine, and you’ll unlock a new level of strength, balance, and unstoppable energy!

If you are looking for an exercise program that progressively targets gluteus maximus, then check out Best Gluteus Maximus Exercises Program here.

Frequently Asked Questions

How do you strengthen a weak glute?

To strengthen weak glutes, focus on exercises that target the glute muscles, such as squats, lunges, hip thrusts, and glute bridges. Incorporating resistance training with weights can also help. Additionally, incorporating exercises that work on hip extension and abduction, like leg lifts and donkey kicks, can further activate the glutes. Consistency and progressive overload are key for strengthening any muscle.

What is the 8 8 8 rule for glutes?

The “8 8 8 rule” typically refers to performing exercises that engage the glutes in sets of 8 reps, 8 sets, with 8-second pauses at the top of the movement. This rule is intended to provide a balance between volume, intensity, and rest to effectively stimulate the glutes. However, it’s important to listen to your body and adjust based on your fitness level.

How do I know if my glutes are weak?

Weak glutes can show up as lower back pain, difficulty standing from a seated position, or a feeling of instability when squatting or lifting. If you have trouble with activities like running, climbing stairs, or maintaining balance, your glutes might not be engaging fully. You may also notice your lower body compensating with other muscles, like the hamstrings or lower back.

Does walking strengthen the glutes?

Walking can engage the glutes, but it’s typically not enough on its own to significantly strengthen them, especially if they’re already weak. However, walking, especially uphill or with an incline, can help activate and tone the glutes over time. For more targeted strengthening, additional exercises like squats or lunges are recommended.