Best Glute Exercises for Growth

Hip Thrusts, Machines & Training Tips That Work

Looking to build stronger, rounder, and more powerful glutes? You’re in the right place.

Glute training has taken centre stage in the fitness world – and for good reason. Your glutes are the largest and most influential muscle group in your lower body. Whether you want to sprint faster, lift heavier, improve posture, or simply fill out your jeans better, effective glute workouts can deliver serious results.

But not all glute exercises are created equal. From endless squats to confusing band circuits, it’s easy to waste time on routines that don’t actually grow your glutes. In this guide, we’ll break down the science of glute development and highlight the most effective exercises, and settle a hot topic in the gym: Is the barbell hip thrust or a machine like the Booty Builder better for glute growth?

If you're serious about building glutes that are strong, functional, and undeniably impressive – keep reading.

Glute Anatomy & Function – Why This Muscle Group Deserves Respect

The glutes are not just one muscle. In fact, they’re a powerful trio:

1. Gluteus Maximus – The largest muscle in your body. Responsible for hip extension, external rotation, and driving power in movements like sprinting, deadlifting, and squatting.

2. Gluteus Medius – Key for hip abduction and stabilising the pelvis during single-leg movements. Crucial for balance, posture, and preventing knee valgus.

3. Gluteus Minimus – Lies beneath the medius and works similarly to stabilise the pelvis and support rotation.
   

Training all three – with the right variety of angles, loads, and rep ranges – is essential for well-rounded development.

Training Smarter: What Actually Builds Glutes?

Here’s what science (and top coaches) agree on when it comes to building glutes:

1. Mechanical Tension is King

This means challenging your glutes with enough resistance, through a full range of motion, with control. Glute exercises that load the muscle in the stretched and shortened position (think RDLs and hip thrusts) are best.

2. Mind-Muscle Connection Matters

Studies show that consciously focusing on contracting the glutes during each rep significantly improves muscle activation. Don’t just “move the weight” – squeeze it.

3. Exercise Selection Must Be Strategic

You need both compound and isolation movements, hitting the glutes from multiple angles:

• Shortened-position bias (e.g., hip thrusts)

• Lengthened-position bias (e.g., Romanian deadlifts)

• Lateral/rotational work (e.g., clamshells, side steps)
  
  

4. Progressive Overload is Non-Negotiable

If you're lifting the same weights and doing the same reps week after week, your glutes won’t grow. Track your lifts. Add reps, load, or volume consistently.

The Best Glute-Building Exercises (Ranked by Science & Real-World Results)

Let’s break down the exercises that actually grow glutes – not just make them burn.

1. Barbell Hip Thrust

Target: Gluteus maximus
Why it works: Peak tension at full hip extension, high EMG activation, and easily loadable.
Best for: Glute strength, mass, and lockout power.

Tip: Hold the top position for 1–2 seconds with a full squeeze. Don’t hyperextend your spine – aim for a straight line from shoulders to knees.

2. Hip Thrust Machine (e.g., Booty Builder)

Target: Gluteus maximus
Why it works: Same movement pattern as the barbell hip thrust but safer, more stable, and more comfortable.
Best for: Beginners, high-rep work, or people with discomfort from barbell loading.

3. Romanian Deadlifts (RDLs)

Target: Glute max, hamstrings
Why it works: Loads the glutes in the lengthened position, promoting hypertrophy through stretch.
Best for: Developing glute mass, hamstring strength, and posterior chain balance.

Tip: Slightly bend the knees and push your hips back. Keep the bar close to your legs.

4. Bulgarian Split Squats

Target: Glute max, medius (especially with forward lean)
Why it works: Isolates each leg and challenges glute stabilisation.
Best for: Correcting imbalances, single-leg strength, and increasing time under tension.

5. Cable Kickbacks

Target: Glute max (upper region)
Why it works: Great for targeted activation, especially in higher rep ranges.
Best for: Finisher sets, shaping and refining glutes.

6. Lateral Band Walks / Clamshells

Target: Glute medius & minimus
Why it works: Strengthens stabilising glute muscles that are often neglected.
Best for: Warm-ups, injury prevention, and pelvic control.

Barbell vs. Machine: Which Hip Thrust Is Better?

Verdict:

Both are top-tier exercises for glute growth. The barbell hip thrust allows for more customisation and heavier loading for advanced lifters. The hip thrust machine, on the other hand, is user-friendly, safer for beginners, and more comfortable for high-rep sets or drop sets.

For the best results: alternate between the two, depending on what your gym has and how your body feels.

Glute Training Tips

• Train 2–3x per week for optimal growth, with at least 48 hours between heavy sessions.

• Use both heavy loads (6–10 reps) and higher-rep sets (12–20 reps) to hit all glute fibres.

• Prioritise form over weight. Sloppy reps mean less muscle activation.

• Mind-muscle connection matters – focus on squeezing your glutes through the entire range.

• Don’t skip the warm-up – glute activation drills like banded bridges or clamshells can help turn your glutes “on”.
  
  

Final Thoughts

Building awesome glutes isn’t just about aesthetics – it’s a smart investment in your strength, movement, and injury prevention. Whether you prefer barbells, machines, or a mix of both, the key is consistency, progressive overload, and solid form.

Stick with the basics, train with intent, and your glutes will thank you – both in and out of the gym.

Coming soon: Want a full 6-week glute programme, complete with sets, reps, tempo, and progression? Let me know and I’ll build one tailored to your audience!

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The hip thrusts transformed my glute workouts! I’ve seen incredible growth and strength. The tips provided are truly game-changing for anyone serious about sculpting their glutes.

Alex M.

★★★★★