The foundation for strong, well-shaped glutes isn’t built on fancy band circuits or endless donkey kicks, it’s built on the basics. These core movements hit all the right angles and allow you to load real weight, which is key for visible results. Mastering and repeating these few, focused exercises consistently will get you further than any complicated routine. Once you’ve built that base, you can always add extras, but this is where real progress starts.
1. Hip Thrusts
A powerful, glute-focused movement designed for maximum activation. Set your upper back against a bench, plant your feet firmly, and drive your hips forward by pushing through your heels. Keep your chin tucked, your ribs down, and pause at the top with a strong squeeze. This is a horizontal lift all about force and control through the hips. If your gym has a hip thrust machine, use it. The setup is quicker, the tension stays consistent, and it saves time without sacrificing results. Whether on a bench or a machine, this movement earns its place in every glute-focused program.
2. Leg-press
A staple for lower body strength. The leg press is clean, direct, and built for progression. Set your feet slightly higher to shift more focus to your glutes. Press through your heels with full control, no rush, just steady force. Keep tension from start to finish. Use this lift to move heavy, train deep, and build real power through your glutes and legs.
3. Romanian Deadlifts (RDLs)
A precise hinge that demands a little practice before it feels natural, yet rewards you with unmatched glute and hamstring activation once it clicks. Keep a neutral spine, brace your core, and push your hips back while the bar travels in a straight line close to your legs. Think forward and back rather than up and down. Lower until you feel a deep stretch, then drive your hips forward to stand tall. When the movement path is dialed in, every rep delivers serious strength and shape.
3. Bulgarian Split Squats
One of the toughest lower body movements out there, not because it’s complicated, but because it asks everything from you. Balance, focus, and full-body control. Expect to wobble in the beginning. Your body needs time to adapt to the offset stance and single-leg load. Set your back foot on a bench, find your center, and lower slowly until your front thigh is parallel to the ground. Push back up through your heel with intent. It hits your glutes hard, and the burn lingers especially the next day. A true test of strength and grit, with serious payoff.
