The Ultimate Glute Workout: 5 Must-Have Exercises for a Toned & Lifted Booty
If you're looking to sculpt, tone, and lift your glutes, you’re in the right place! Whether you’re working out at home or hitting the gym, the right exercises—and the best fitness gear—can make all the difference. In this guide, we’ll break down the top 5 glute-building exercises and recommend must-have workout essentials to maximize your results.
2/9/20252 min read
Why Strong Glutes Matter
Beyond aesthetics, strong glutes play a crucial role in improving posture, preventing lower back pain, and enhancing athletic performance. Plus, a well-rounded glute workout can help boost your confidence and make everyday movements easier.
1. Squats – The Ultimate Booty Builder
Squats are a staple glute exercise that activate multiple muscles, including your quads and hamstrings, while primarily targeting your glutes.
How to Perform:
Stand with feet shoulder-width apart.
Lower yourself as if sitting in a chair, keeping your back straight.
Push through your heels to stand back up.
Repeat for 3 sets of 12-15 reps.
🛍️ Recommended Gear: Leggings for ultimate comfort and support.
2. Hip Thrusts – For Maximum Glute Activation
If you want to really fire up those glutes, hip thrusts are a must!
How to Perform:
Sit with your upper back against a bench and feet flat on the floor.
Place a Barbell or Dumbbell Set across your hips for added resistance.
Push through your heels to lift your hips until your body forms a straight line.
Lower back down and repeat for 3 sets of 10-12 reps.
🛍️ Recommended Gear: A Glute Resistance Band to add extra intensity!
3. Bulgarian Split Squats – Build Balance & Strength
This single-leg movement helps isolate and strengthen the glutes while improving balance.
How to Perform:
Stand a few feet in front of a bench.
Rest one foot on the bench behind you.
Lower into a lunge, keeping your front knee aligned.
Push back up through your front heel.
Complete 3 sets of 10 reps per leg.
🛍️ Recommended Gear: New Balance Sport Shoes for superior stability and grip.
4. Deadlifts – The Glute & Hamstring Power Move
Deadlifts not only strengthen your glutes but also target your hamstrings, core, and lower back.
How to Perform:
Stand with feet hip-width apart and hold a Dumbbell or Barbell.
Hinge at your hips, keeping your back straight.
Lower the weight down, then lift back up by squeezing your glutes.
Repeat for 3 sets of 8-10 reps.
🛍️ Recommended Gear: Weightlifting Gloves for better grip and wrist support.
5. Kickbacks – Isolate & Sculpt Your Glutes
Glute kickbacks help activate the upper glute muscles, giving you that lifted look.
How to Perform:
Start on all fours with a Glute Resistance Band around your thighs.
Extend one leg back and squeeze your glutes at the top.
Lower and repeat for 12-15 reps per leg.
🛍️ Recommended Gear: Adjustable Ankle Weights to increase resistance and muscle activation.
Bonus Tips for Glute Growth
Progressive overload: Gradually increase weights or resistance over time.
Mind-muscle connection: Focus on engaging your glutes with each movement.
Wear the right gear: Comfortable, supportive activewear enhances your workouts.
Shop The Best Glute Workout Essentials
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