The Best Glute Exercises for Strength, Shape & Performance

Written by Union Studio – Your Home for Strong, Functional Fitness

If your goal this season is to build stronger, more sculpted glutes, you’re in the right place. Strong glutes don’t just look great — they support your lower back, improve posture, enhance athletic performance, and help prevent injuries.

To help you get results, we’ve broken down the top glute-building exercises recommended by fitness pros and backed by science, with training tips you can start using today.

Why Glute Training Matters

Your glutes — the gluteus maximus, medius, and minimus — are among the largest and most powerful muscles in your body. When they’re weak, other muscles overcompensate, leading to movement imbalances and pain. Strengthening your glutes improves:

• Hip stability
• Posture
• Athletic performance
• Everyday movement
• Muscle tone and strength

Top Glute Exercises That Work

Below are the most effective moves for glute strength & growth — whether you’re a beginner or ready to level up your training.

1. Barbell Hip Thrusts

Why it works: One of the best exercises for maximum glute activation. Hips thrusts isolate the glutes more than squats or deadlifts, making them essential for progress. Tom’s Guide
Perform 4-5 sets of 6-12 reps with a controlled tempo.

2. Squats & Variations

Why it works: Deep squats hit the gluteus maximus along with quads and core. Go deep and maintain form to truly engage the glutes. MUI FITNESS EN

3. Romanian Deadlifts (RDLs)

Why it works: This hip-hinge movement targets the posterior chain — glutes and hamstrings — with excellent tension throughout the range of motion. Body Network

4. Lunges & Step-Ups

Why it works: These unilateral movements improve balance and isolate each glute independently — great for symmetry and strength. Body Network

5. Glute Bridges / Band Work

Why it works: Excellent for beginners or as a warm-up activation before heavier lifts. Add resistance bands for extra tension. Fresh Health Glow

6. Fire Hydrants & Donkey Kicks

Why it works: These bodyweight moves are perfect for activating the glute medius and improving hip stability. theSkimm

Influencer Spotlight: Jen Selter – Booty Training Queen

Want inspiration from one of the world’s top fitness influencers? Jen Selter — known for her viral glute training content — shares simple yet powerful glute tips and exercises including deep squats, hip thrusts, and leg raises that help maximize glute tone and strength. MUI FITNESS EN

Her emphasis on proper form, variation, and consistency aligns perfectly with how we train at Union Studio. Follow Jen’s routines for motivation — but make sure you pair them with personalized coaching to optimize results.

Boost Your Results With These Tips

Form first — quality beats quantity
Progressive overload — increase weight or reps over time
Nutrition matters — protein for recovery & muscle growth
Consistency wins — aim for glute-focused training 2–3 times/week

Ready to Transform Your Glutes?

At Union Studio, we specialize in personalized strength training programs — from glute-focused sessions to full-body transformations. Whether you’re brand new or chasing performance goals, we’ll help you train smarter.

Book your free consultation today and let’s build your strongest glutes yet!

Union Studio – where strength meets support.