Top 10 Best Glute Exercises for Women (Gym & Home)

Strong glutes are about more than aesthetics. Your glute muscles (gluteus maximus, medius, and minimus) are the largest muscle group in your body. They power everything from walking and running to squatting and deadlifting. Weak glutes contribute to lower back pain, knee issues, and poor posture.

Here are the 10 best glute exercises for women, ranked by effectiveness based on EMG (muscle activation) research.

Top 5 Gym Exercises

1. Hip Thrust (Barbell or Smith Machine)

The king of glute exercises. No other exercise activates the glutes as effectively.

How: Sit with your upper back against a bench, barbell across your hips. Drive through your heels to lift your hips until your body forms a straight line.

Sets/Reps: 4 x 8-12

Pro tip: Squeeze at the top for 2 seconds. Keep your chin tucked.

2. Romanian Deadlift (RDL)

Targets your glutes and hamstrings through a deep stretch under load.

How: Hold a barbell at hip height. Hinge forward at the hips, keeping a slight bend in your knees, until you feel a deep stretch in your hamstrings. Drive hips forward to return.

Sets/Reps: 3 x 10-12

Pro tip: Think about pushing your hips back, not bending forward.

3. Bulgarian Split Squat

A unilateral exercise that eliminates imbalances and deeply targets each glute.

How: Place your rear foot on a bench behind you. Lower your front knee to 90 degrees. Push through your front heel to stand.

Sets/Reps: 3 x 10-12 per leg

Pro tip: Lean your torso slightly forward to increase glute activation.

4. Cable Kickback

Constant tension through the full range of motion.

How: Attach an ankle cuff to a low cable. Kick your leg straight back, squeezing your glute at the top.

Sets/Reps: 3 x 12-15 per leg

5. Sumo Squat (Dumbbell or Barbell)

Wider stance shifts emphasis to the glutes and inner thighs.

How: Stand with feet wider than shoulder width, toes pointed out 45 degrees. Squat down and drive up through your heels.

Sets/Reps: 3 x 12-15

Top 5 Home Exercises (No Equipment Needed)

6. Glute Bridge

The bodyweight foundation for hip thrusts.

Sets/Reps: 3 x 15-20 (or single-leg for more challenge)

7. Donkey Kicks

Simple but effective when done with control and full squeeze.

Sets/Reps: 3 x 15 per leg

8. Fire Hydrants

Targets the gluteus medius (side glute) for a rounder shape.

Sets/Reps: 3 x 15 per leg

9. Step-Ups (on a chair or sturdy surface)

Functional movement that builds strength and balance.

Sets/Reps: 3 x 12 per leg

10. Banded Crab Walk

Add a resistance band above your knees for constant lateral tension.

Sets/Reps: 3 x 15 steps each direction

Sample Glute Workout (30 Minutes)

Train glutes 2-3 times per week with at least 48 hours between sessions for recovery.

Want a complete glute-building program designed for your body? Check out my coaching programs for fully personalized training plans.

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*Diana Sosa is a certified personal trainer and fitness coach in Miami, FL. She specializes in women's strength training and offers 1-on-1 coaching as a 90-day program ($999), with in-person Miami training coming soon.*