Glutes Exercises
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Banded Bulgarian Split Squats + Deadlifts
This is one of the most glute-dominant lower-body exercises you'll ever do. The combination of a loaded hip hinge, Bulgarian Split Squat mechanics, and forward-pulling band resistance keeps the glutes under heavy tension from the moment the dumbbells leave the floor until they're set back down.
Stretch Down Single Leg Squats
This exercise places the glutes under tension in multiple stretched positions at the same time, making it an outstanding movement for targeting all three major glute muscles—the gluteus maximus, gluteus medius, and gluteus minimus.
Bulgarian Split Squat Deadlifts
This is one of the most effective glute-strength exercises you can do with basic equipment. By combining the stretched position of a Bulgarian Split Squat with the force production of a deadlift, it places the glutes under high tension from start to finish.
Gluteus Medius/Minimus Angled Leg Split Squat
This unusual setup directly targets the gluteus medius and gluteus minimus by loading one of their primary functions—hip abduction—while simultaneously placing them under a deep stretch. It's a rare exercise that trains both strength and mobility at the same time.
Kettlebell Speedskater Squats
This exercise is all about loading the glutes through an extreme range of motion. The setup allows the gluteus maximus, medius, and minimus to work from a deep stretch position while also producing force in a way that closely resembles athletic single-leg movement.
Dumbbell (or Weight Vest) Single Leg Pendulum Squat
Many glute exercises either limit depth or become uncomfortable on the knees at extreme ranges of motion. The pendulum setup allows you to sit deeply into the hip while using the support bar to guide the movement and reduce joint stress.
Glute Kickback Machine using a safety squat bar
This setup turns a safety squat bar into a surprisingly effective glute kickback machine, allowing you to directly train the gluteus maximus through one of its primary functions—hip extension—while using a resistance curve that actually gets harder where the glutes are strongest.
Diagonal Band Stiff-Leg Deadlift / Romanian Deadlift mash-up
This variation is an absolute glute-builder because it combines deep hip flexion, heavy hip extension, accommodating resistance, and continuous tension all in one movement. The bands ensure the glutes stay loaded through the entire rep instead of getting a break near lockout.
Knee Braced Single Leg Squats With Preacher Bench
Many single-leg squats become quad-dominant because the knee is free to travel forward. The knee-bracing setup changes the mechanics, forcing the hips to take on a much larger share of the workload and placing more emphasis on the glutes.
Band-Suspended Single Leg Squat
This variation turns a single-leg squat into a glute-dominant powerhouse by eliminating assistance from the back leg while using band assistance to increase range of motion and maintain tension where the glutes are strongest.
Goblet Reverse Lunges
Goblet Reverse Lunges are one of the most practical glute-building exercises you can do. The reverse step increases hip involvement, reduces knee stress, and allows you to load the glutes heavily while training one leg at a time.
In-Line Split Squats
This subtle change in foot position turns a standard split squat into a much more glute-intensive exercise. By placing the feet directly in line with each other, the glutes are forced to take on a greater role in stabilizing and controlling the movement.
Glute-Focused Single Leg Gripping Dumbbell Squat
This variation is specifically designed to maximize glute involvement by emphasizing hip extension rather than knee extension. The setup creates a deep stretch at the bottom, removes momentum between reps, and forces the glutes to generate force from a completely relaxed position.
Single Leg Pendulum Squat Loading With Weight Vest and Bands
This loading method turns the Single Leg Pendulum Squat into a serious glute strength exercise by removing grip limitations and allowing much heavier loading. The combination of a weight vest and accommodating band resistance challenges the glutes through their entire range of motion.
Switch Leg Split Squats / Reverse Lunges
Traditional lunges and split squats allow you to use the stretch reflex and stored elastic energy to assist the ascent. By fully kneeling and resetting between reps, this variation removes that assistance and places the workload squarely on the glutes, quads, and hamstrings.
Reverse Hyper Setup Hack using a band and a Captains Chair
This setup recreates one of the most effective lower back and posterior-chain exercises ever invented while preserving one of its biggest benefits—spinal decompression. The combination of controlled hip extension and deliberate unloading at the bottom makes it uniquely valuable for lower back health and strength.
2-1 Bulgarian Split Squats for "plyometric-ish" style nervous system and motor unit activation
This variation turns the Bulgarian Split Squat into a glute power exercise. By suddenly increasing the load at the bottom and driving explosively upward, the glutes are forced to recruit high-threshold motor units that normally only come into play during explosive athletic movements.
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