Okay, so you want strong, round glutes that actually do something—whether it’s powering up your lifts, improving your posture, or just filling out your jeans with a nice peach.
I’m a trainer, and I’m going to be real with you, most people are wasting time doing 15 different booty band moves when they should be sticking to a handful of proven, powerful glute-builders.
I really got into training legs and specifically more glutes in 2018. For most my life leg, day was one day a week and I could not wait to get that workout done! As guy I was mostly concerned about upper body and vanity muscles (ones you can see in the mirror.
But the older I became I started noticing the importance of the posterior chain and started to focus more on back and legs.
Today I love legs so much that I train them 2-3 times a week! I’ve never felt stronger especially around the hips and I may get a few more slaps on my ass from the wifey 😉
I’ve made it top priority with most my clients as well, men and women alike. Everybody likes strong legs and a good looking posterior.
So here’s your no-BS guide to the 6 best exercises for glute growth—straightforward, effective, and trainer-tested.
🔥 1. Hip Thrusts
Why it’s the GOAT: If you’re serious about glute gains, hip thrusts better be in your program. This one’s all glutes, with minimal back or quad involvement.
How to do it:
Upper back on a bench, barbell over your hips. Feet flat, knees bent. Drive through your heels, chin tucked, vertical shins and squeeze hard at the top. Lower with control—don’t rush the reps. Video instruction here.
Pro tip: The quick pause and squeeze at the top is everything. Feel the glutes contract like crazy.
🔥 2. Romanian Deadlifts (RDLs)
Why they’re clutch: The glute-hamstring tie-in gets a ton of love with this one. It’s excellent for that under-glute shape and posterior strength.
How to do it:
Slight knee bend, hinge at your hips, back flat. Lower the weights until you feel a solid stretch in the hammies, then drive back up with your hips—not your back. Video instruction here.
Pro tip: Slow tempo = more time under tension = more gains.
🔥 3. Bulgarian Split Squats
Why they hurt so good: It’s one of the hardest (and most effective) lower body moves out there. Hits glutes hard if you keep a slight forward lean.
How to do it:
Back foot elevated, front foot forward. Drop into a deep lunge, keeping your chest slightly forward and core braced. Drive through the front heel. Video instruction here.
Pro tip: Struggling with balance? Start bodyweight and build up.
🔥 4. Squats
Why they’re non-negotiable: Classic for a reason. Squats hit glutes, quads, hammies, and core—and when done deep and controlled, they’ll work your glutes hard.
How to do it:
Feet shoulder-width or a bit wider, toes out slightly. Drop it low (hips below knees if possible), drive through your heels, and squeeze your glutes on the way up. Video instruction here.
Pro tip: Want more glute action? Go wide, go deep, and focus on pushing your knees out on the way up.
🔥 5. Walking Lunges
Why they’re a burner: Glute activation is huge with long-stride lunges. Plus, they hit every part of your lower body and challenge your coordination and endurance.
How to do it:
Hold dumbbells or go bodyweight. Step forward into a deep lunge, push through your front heel, and bring your back leg forward into the next step. Video instruction here.
Pro tip: The longer the stride, the more glute. Don’t rush—control each rep.
🔥 6. Standing Glute Medius
Why this one’s genius: This move, from the Glute Guy himself, targets the glute medius—the muscle responsible for that round, capped look on the side of your butt. Think of it like the hip thrust for your glute medius.
How to do it:
Stand tall. Shift your weight to one leg, then push your other leg out to the side and slightly behind you—but the magic is in pressing your planted foot sideways into the floor (without actually moving it). You should feel your standing glute medius light up like fire. Video instruction here.
Pro tip: Don’t rush the reps. Pause at the top and really drive into the floor with the stance leg. That’s where the activation happens.
🧠 Trainer Takeaways:
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Train glutes and legs 2–3x per week. You need consistent stimulus to grow. Glutes love volume and frequency.
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Don’t neglect intensity. I like the high rep band workouts as finishers, but the heavy compound lifts are where real growth happens.
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Form > ego. If your form’s off, your glutes won’t be doing the work—something else will (like your back, and that’s not what we want).
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Progressive overload is everything. More weight, more reps, more control—your glutes need a reason to grow.
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Eat enough. Seriously. Glutes are muscle, and muscle doesn’t grow without food. If you’re constantly under-eating or afraid of carbs, don’t expect your booty to get any rounder. Protein builds, carbs fuel, and calories create the environment for growth. You can’t build a peach on empty.
Sample Glute Workout:
- Barbell Hip Thrusts- 4 sets/8-10 reps
- Bulgarian Split Squats- 3 sets/8-10 reps per leg
- Standing Glute Med Hip Thrust- 3 sets/20-25 reps
If glutes are your main focus than these six movements should be the staples of your workout. Add in other leg exercises if you wish for a well rounded leg routine like leg presses, leg extensions, lying leg curls and many more.
Remember, if you’re training glutes or legs 2-3 times a week your volume should be low so your not cooked by the next leg workout.
Aim for 8-12 sets per session and gauge how you feel. If you become tired and sore to the point you don’t want to work out the next leg day it’s time to cut back the sets a bit. If you’re feeling great then you can add more sets or exercises.
That’s it! I really hope this helps and inspires you to grow your best peach and lasting functional strength for years to come.
Drop a comment if this helped and as always if you have a question ask away 🤙🏼
