1. Barbell Hip Thrust
The undisputed king. Highest peak glute activation of any major lift. Train heavy in the 6–10 rep range, 3–4 sets, twice per week.
2. Romanian Deadlift (RDL)
The king of stretch-mediated glute growth. The bottom of an RDL puts the glute under deep load — the position research links to the most muscle growth per rep.
3. Bulgarian Split Squat
Single-leg, deep stretch, brutal pump. Fixes side-to-side imbalances and adds round shape to the upper glute.
4. Back Squat (full depth)
A foundational lower-body builder. Full depth (hip crease below knee) is critical — half-squats won't grow glutes.
5. Walking Lunges
Underrated for glute development. Long stride forward = more glute, shorter stride = more quad. Aim long.
6. Cable Kickback
Best isolation movement for upper glute. Drive through full hip extension and squeeze for 1–2 seconds at the top.
7. Hip Abduction (machine or banded)
Targets gluteus medius — the muscle that builds the rounded "side" of your butt and gives the upper-glute shelf shape.
8. Single-Leg Hip Thrust
All the benefit of the hip thrust with double the unilateral work. Great for fixing imbalances and as a bodyweight finisher.
9. Step-Ups (high box)
Surprisingly effective when the box is high enough that your knee is at or above hip level at the start.
10. Frog Pumps
The ultimate burnout. High reps, end-of-workout pump that finishes your glutes off after the heavy work.
Want a done-for-you weekly schedule using these moves? See the free 7-day glute plan.