{"id":58143,"date":"2024-01-04T19:36:27","date_gmt":"2024-01-04T19:36:27","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=58143"},"modified":"2024-01-04T19:36:27","modified_gmt":"2024-01-04T19:36:27","slug":"best-glute-exercises","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/best-glute-exercises\/","title":{"rendered":"10 Best Glute Exercises To Add To Your Routine and Why"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/best-glute-exercises\/#What_Are_The_Best_Glute_Exercises\" >What Are The Best Glute Exercises?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/best-glute-exercises\/#Barbell_Back_Squat\" >Barbell Back Squat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/best-glute-exercises\/#Sumo_Romanian_Deadlift\" >Sumo Romanian Deadlift<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/best-glute-exercises\/#Bulgarian_Split_Squat\" >Bulgarian Split Squat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/best-glute-exercises\/#Hip_Thrust\" >Hip Thrust<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/best-glute-exercises\/#Single-Leg_Hip_Bridge\" >Single-Leg Hip Bridge<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/best-glute-exercises\/#Goblet_Squat\" >Goblet Squat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/best-glute-exercises\/#Glute_Bridge_Walkout\" >Glute Bridge Walkout<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/best-glute-exercises\/#How_to_do_it\" >How to do it:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/best-glute-exercises\/#Lateral_Band_Walk\" >Lateral Band Walk<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/best-glute-exercises\/#Step-Up\" >Step-Up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/best-glute-exercises\/#Cable_Pull-Through\" >Cable Pull-Through<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/best-glute-exercises\/#What_Is_The_Best_Exercise_for_The_Buttocks\" >What Is The Best Exercise for The Buttocks?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/best-glute-exercises\/#How_Do_You_Hit_All_Three_Gluteal_Muscles\" >How Do You Hit All Three Gluteal Muscles?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/best-glute-exercises\/#What_Is_The_Most_Effective_Glute_Workout\" >What Is The Most Effective Glute Workout?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/best-glute-exercises\/#Targets_All_Three_Muscles\" >Targets All Three Muscles<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/best-glute-exercises\/#Uses_A_Variety_of_Exercises_and_Equipment\" >Uses A Variety of Exercises and Equipment<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/best-glute-exercises\/#Includes_Both_Compound_Isolation_Movements\" >Includes Both Compound &amp; Isolation Movements<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/best-glute-exercises\/#Incorporates_Consistent_Progressive_Overload\" >Incorporates Consistent Progressive Overload<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/best-glute-exercises\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/best-glute-exercises\/#Do_Squats_Grow_Glutes\" >Do Squats Grow Glutes?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/best-glute-exercises\/#Will_100_Squats_a_Day_Grow_My_Glutes\" >Will 100 Squats a Day Grow My Glutes?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/best-glute-exercises\/#Are_Big_Glutes_Good\" >Are Big Glutes Good?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/dev.betterme.world\/articles\/best-glute-exercises\/#What_Causes_Flat_Buttocks\" >What Causes Flat Buttocks?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/dev.betterme.world\/articles\/best-glute-exercises\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">The glutes are a group of three muscles that make up your buttocks: the gluteus maximus, gluteus medius, and gluteus minimus. Each of these muscles plays a crucial role in maintaining your body&#8217;s overall balance and stability.<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=best_glute_exercises&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=best_glute_exercises\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Aside from contributing to a well-rounded physique, strong glutes are also essential for many functional movements and activities.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">They power our stride when we walk or run and assist with explosive movements, for example, jumping or sprinting. In addition, they help maintain proper alignment of your lower back, hips, and knees, reducing the risk of injury.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This means having the right glute exercises in your fitness routine is more than just about aesthetics\u2014it&#8217;s about improving your strength, performance, and health.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Read on to discover the 10 best <a href=\"https:\/\/betterme.world\/articles\/glute-exercises-for-men\/\">glute exercises<\/a> to add to your routine and why they&#8217;re so beneficial.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_The_Best_Glute_Exercises\"><\/span><b>What Are The Best Glute Exercises?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The best glute exercises are any that target the glute muscles and activate them effectively. Though there are countless exercises that target the glutes, we&#8217;ve selected the top 15 based on their ability to activate the glute muscles, safety, and equipment requirements.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Barbell_Back_Squat\"><\/span><b>Barbell Back Squat<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The Barbell Back Squat is a classic compound movement that engages and relies on the gluteus muscles but also works the quads, hamstrings, and core (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4262933\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). The barbell is positioned on the upper back, allowing for a more upright posture and better control.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Maintaining an upright torso and optimal posture is important for proper muscle recruitment and distribution. An upright position exerts less <a href=\"https:\/\/betterme.world\/articles\/can-stress-cause-weight-loss-even-when-eating\/\">stress<\/a> and loading on the lower back, maintaining the optimal load distribution to be emphasised on the lower body. Proper technique is essential, particularly for individuals with lower back issues. This exercise does require a barbell and a squat rack.<\/span><\/p>\n<p><strong>BetterMe is your fast-track ticket to a long-lasting weight loss! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=best_glute_exercises\">Tailor your fitness journey and maximize your results <\/a> with just a couple of swipes!<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">How to do it<\/span><i><span style=\"font-weight: 400;\">:<\/span><\/i><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands slightly outside of your shoulders and position yourself under the barbell with a tight grip.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure the barbell is resting on your upper back, just below your neck bone.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Position your feet shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/how-to-brace-your-core\/\">Brace your core<\/a> by taking a breath in and filling your torso with air, hold this tension to establish a strong midline.\u00a0 Keep your eyes up and look straight ahead.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin by pushing your hips back, as if sitting back into a chair.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your knees and lower your body as far as you comfortably can, keeping your back neutral and torso upright. .<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">At the lowest point, your thighs should be parallel to the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push through your whole foot to return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you stand up, you can slowly exhale or exhale fully at the top. Inhale at the top and brace your core before performing another rep..<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the process for the desired number of repetitions.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Sumo_Romanian_Deadlift\"><\/span><b>Sumo Romanian Deadlift<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The Sumo Romanian Deadlift is a unique variation of the traditional Romanian Deadlift, distinguished by the wider stance (hence the term &#8216;Sumo&#8217;).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This exercise allows for engagement of the gluteus maximus and gluteus medius, hamstrings and back stabilizer muscles. (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8835508\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The wider stance may also reduce the strain on the lower back, making it suitable for individuals with lower back issues. The exercise requires a barbell or a pair of dumbbells.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do it:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Position yourself with a wide stance, feet wider than shoulder-width apart, toes pointing slightly outwards.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the barbell or dumbbells in front of you, arms fully extended and palms facing towards you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping a slight bend in your knees, hinge at the hips to lower the weight down in front of your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the weight until you feel a stretch in your hamstrings, maintaining a neutral spine throughout.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push through the ground with your feet and use your glutes to power your hips forward and lift the weight back to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your chest proud and gaze forward throughout the movement, resisting the urge to round your back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Remember to focus on the mind-muscle connection, concentrating on your glutes as you lift the weight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of repetitions.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=best_glute_exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/12.png\" alt=\"best glute exercises\" \/>\u00a0<\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Bulgarian_Split_Squat\"><\/span><b>Bulgarian Split Squat<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The Bulgarian Split Squat is a single-leg exercise that demands balance, coordination, and stability, making it excellent for unilateral training.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The elevated back foot allows for greater range of motion, leading to greater glute activation. The movement isolates the gluteus maximus as well as the quads (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6709890\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). It requires a bench or a step and a pair of dumbbells.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do it:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand approximately two feet in front of a bench, facing away from it.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend one leg behind you and place the top of your foot on the bench.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a dumbbell in each hand, arms fully extended at your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your body by bending your front knee, keeping your torso upright and core engaged.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue until your front thigh is approximately parallel to the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press through your front foot to stand back up to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Focus on keeping your knee in line with your foot and not letting it veer inward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Complete all repetitions on one leg before switching to the other.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of repetitions.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Hip_Thrust\"><\/span><b>Hip Thrust<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The Hip Thrust is a glute exercise that predominantly targets the gluteus maximus, with secondary involvement of the hamstrings and core. This unique positioning, with the back elevated and a loaded barbell placed directly over the hips, allows for targeted activation and strengthening of the glutes. This exercise requires a bench and a barbell (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6544005\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do it:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the ground with a bench directly behind you and a loaded barbell over your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lean back against the bench so that your shoulder blades are near the top of it.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your knees and place your feet flat on the ground. They should be shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pushing through your feet and bracing your core, lift your hips off the ground until your body forms a straight line from your shoulders to your knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">At the top of the movement, squeeze your glutes for a second.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your hips back down to the ground, controlling the motion.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the process for the desired number of repetitions.<\/span><\/li>\n<\/ol>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/flat-tummy-workouts\/\"><i>Your Flat Tummy Workouts Just Got Better With This Guide<\/i><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Single-Leg_Hip_Bridge\"><\/span><b>Single-Leg Hip Bridge<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The Single-Leg Hip Bridge is an effective bodyweight exercise that targets the gluteus maximus. The unilateral movement also engages the core and improves balance and stability. No equipment is needed for this exercise (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5534144\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do it:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your knees bent and feet flat on the ground, hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend one leg towards the ceiling, keeping the other foot on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push through your grounded heel and lift your hips off the floor, keeping your leg raised.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">At the top of the movement, your body should form a straight line from your shoulders to your knee.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your hips back down, controlling the movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Complete all repetitions on one leg before switching to the other.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of repetitions.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Goblet_Squat\"><\/span><b>Goblet Squat<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The Goblet Squat is named for the way the weight, typically a kettlebell or dumbbell, is held at chest height, as if one was holding a large goblet. This posture promotes a more upright torso, which can help mitigate forward lean and place less stress on the lower back (<\/span><a href=\"https:\/\/fiteducation.edu.au\/2021\/02\/14\/blog-gobletsquat\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The position of the weight also challenges the core and upper body, adding a multi-faceted training element to the movement. It does require either a kettlebell or a dumbbell.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do it:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing tall, feet slightly wider than shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a kettlebell or dumbbell at your chest, with both hands supporting the weight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin the movement by pushing your hips back, as if sitting into a chair.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue to descend, keeping your chest up and knees tracking over your midfoot , until your thighs are parallel with the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press through your heels, keeping the weight stable, to return to the standing position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintain a straight back and an engaged core throughout the movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ensure that the weight does not pull your torso forward or compromise your posture.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Give your glutes an extra squeeze at the top of the movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of repetitions.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Glute_Bridge_Walkout\"><\/span><b>Glute Bridge Walkout<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The Glute Bridge Walkout derives its name from the &#8220;<a href=\"https:\/\/betterme.world\/articles\/calories-burned-walking-1-hour\/\">walking<\/a>&#8221; movement of the feet while in a bridge position (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5534144\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). This exercise provides a dynamic aspect to the traditional glute bridge, challenging the gluteus maximus and hamstrings as the leverage changes. This exercise uses bodyweight, requiring no additional equipment.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_do_it\"><\/span><b>How to do it:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin by lying on your back, knees bent, and feet flat on the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push through your heels to lift the hips off the ground, forming a bridge.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">From this position, &#8220;walk&#8221; your feet out by taking small steps, going as far as you can while maintaining the bridge.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">&#8220;Walk&#8221; your feet back to the starting position without dropping your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your hips back to the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your hips level and core engaged throughout the walkout.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of repetitions.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=best_glute_exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/13.png\" alt=\"best glute exercises\" \/>\u00a0<\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lateral_Band_Walk\"><\/span><b>Lateral Band Walk<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The Lateral Band Walk is named for its side-to-side movement pattern, combined with the use of resistance bands. This exercise effectively targets the gluteus medius and minimus, muscles crucial for hip stability and injury prevention. It requires a resistance band.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do it:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place a resistance band around your ankles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower yourself into a half-squat position, keeping your chest lifted and back neutral<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step your right foot to the right, followed by the left foot to meet it, maintaining tension in the band.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue stepping to the right for a set number of steps, then repeat the movement to the left.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintain a constant half-squat position and avoid tilting the body to either side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep the steps small and controlled, focusing on the lateral movement of the hip.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of repetitions.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step-Up\"><\/span><b>Step-Up<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The Step-Up earns its name from the simple action of stepping up onto a raised platform. This movement mimics everyday activities, making it a functional exercise. It mainly targets the gluteus maximus and the quadriceps, and requires a bench, box, or step.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do it:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand upright in front of a bench, box, or step.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step up onto the platform with the right foot, pressing through the whole foot to lift the body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Follow with the left foot to stand on the platform completely.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step back down, leading with the right foot.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintain a tall posture and engaged core throughout the movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoid pushing off with the back foot when stepping up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Complete all repetitions on one side before switching to the other.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of repetitions.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Cable_Pull-Through\"><\/span><b>Cable Pull-Through<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The Cable Pull-Through is so named because of the action of pulling a cable through the legs from behind. The cable\u2019s constant tension provides a unique challenge to the posterior chain, primarily targeting the gluteus maximus. It requires a cable machine and rope attachment.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do it:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">With your back to a cable machine, stand feet shoulder-width apart and grasp the rope attachment between your legs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Walk forward to create tension in the cable.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hinge at the hips, bending forward while keeping the spine neutral.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drive the hips forward, pulling the cable through your legs and extending your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze your glutes at the top of the movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintain a straight back and avoid rounding the shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your head in a neutral position, aligned with your spine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Control the cable as it retracts, returning to the hinged position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of repetitions.<\/span><\/li>\n<\/ol>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_The_Best_Exercise_for_The_Buttocks\"><\/span><b>What Is The Best Exercise for The Buttocks?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The best exercise for glues for both men and women, in terms of effectiveness, is the glute bridge (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5534144\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). This exercise targets all three of the major muscles in the glutes: the gluteus maximus, medius, and minimus. Glute bridges are also a versatile exercise that can be modified to accommodate different fitness levels and equipment availability.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Other exercises that are highly effective for strengthening and shaping the buttocks include <a href=\"https:\/\/betterme.world\/articles\/benefits-of-squats-for-men\/\">squats<\/a>, lunges as listed above, deadlifts, and hip thrusts. These exercises all target the glutes as well as other lower body muscles.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_You_Hit_All_Three_Gluteal_Muscles\"><\/span><b>How Do You Hit All Three Gluteal Muscles?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Hitting all three gluteal muscles requires a combination of compound and isolation exercises. The idea is to target the glutes from different angles and with different types of resistance to fully engage each muscle.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This can include exercises like squats, lunges, deadlifts, and hip thrusts for compound movements, as well as exercises like glute bridges, lateral band walks, and cable pull-throughs for isolation.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s also essential to vary the range of motion and intensity of the exercises, whether it be through altering weight load or adding equipment like resistance bands. By hitting the glutes from different angles and with varying levels of resistance, all three muscles can be effectively targeted and strengthened.<\/span><\/p>\n<p><strong>If you\u2019ve mustered up the courage to crush your weight loss goal, let Betterme take the sting out of this demanding process. <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=best_glute_exercises\">Our app will help you restructure your habits<\/a>, remold your life and crank up your fitness results!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_The_Most_Effective_Glute_Workout\"><\/span><b>What Is The Most Effective Glute Workout?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The most effective glute workout has four distinctive qualities; it targets all three gluteal muscles, uses a variety of exercises and equipment, includes both compound and isolation movements, and incorporates consistent progressive overload.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Targets_All_Three_Muscles\"><\/span><b>Targets All Three Muscles<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As mentioned, targeting all three major muscles in the glutes is essential for an effective workout. This ensures that each muscle is engaged and strengthened to its full potential.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Uses_A_Variety_of_Exercises_and_Equipment\"><\/span><b>Uses A Variety of Exercises and Equipment<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Incorporating a variety of glute exercises such as squats, lunges, hip thrusts, and glute bridges allows for comprehensive stimulation of the glutes. Equipment-wise, knowing how to use resistance bands, dumbbells, barbells, and cable machines effectively adds another layer of variety and intensity to the workout.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Includes_Both_Compound_Isolation_Movements\"><\/span><b>Includes Both Compound &amp; Isolation Movements<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Compound exercises like squats and lunges target multiple <a href=\"https:\/\/betterme.world\/articles\/how-many-exercises-per-muscle-group\/\">muscle groups<\/a> at once while isolation movements such as glute bridges focus specifically on the glutes. Including both types of movements allows for a well-rounded and effective workout for the glutes (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4592763\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Incorporates_Consistent_Progressive_Overload\"><\/span><b>Incorporates Consistent Progressive Overload<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">To continue seeing results in glute strength and growth, progressive overload is crucial (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4215195\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). This means gradually increasing the applied stimulus through weight load, intensity, or number of repetitions over time to continually challenge the muscles and stimulate growth.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/exercises-to-flatten-stomach\/\"><i>10 Exercises to Flatten Stomach, and What Else You Should Do to Lose Belly Fat<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=best_glute_exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/15.png\" alt=\"best glute exercises\" \/>\u00a0<\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Do_Squats_Grow_Glutes\"><\/span><strong>Do Squats Grow Glutes?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Squats can contribute to glute growth by targeting the glute muscles as well as other lower body muscles (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4262933\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). However, to see significant growth in the glutes it&#8217;s important to incorporate a variety of exercises and follow a well-designed program following the principles of progressive overload.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Will_100_Squats_a_Day_Grow_My_Glutes\"><\/span><strong>Will 100 Squats a Day Grow My Glutes?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">While doing 100 squats a day may improve overall lower body strength and endurance, it may not be enough to significantly grow the glutes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s important to incorporate a variety of exercises and increase resistance over time for optimal glute growth. Overdoing it with one exercise can put you at risk of injury and hinder progress.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Are_Big_Glutes_Good\"><\/span><strong>Are Big Glutes Good?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Having a strong and well-developed gluteal muscle group is beneficial for overall health and functional movement. The glutes play a significant role in stabilizing the hips, pelvis, and lower back, which can help prevent injuries and improve posture (<\/span><a href=\"https:\/\/bestcare.org\/news\/3-reasons-strong-glutes-are-important\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, having strong glutes can enhance athletic performance in activities such as running, jumping, and lifting weights.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, beauty standards and personal preferences vary, so the definition of &#8220;big&#8221; glutes may differ from person to person. It&#8217;s important to focus on overall strength and functionality rather than just size.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_Causes_Flat_Buttocks\"><\/span><strong>What Causes Flat Buttocks?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">There can be several reasons for having a flat buttock appearance, including genetics, sedentary lifestyle, and muscle imbalances.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Genetics play a significant role in the shape and size of your glutes as some individuals may naturally have less developed glute muscles.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A sedentary lifestyle with minimal physical activity can also contribute to weak and underdeveloped glutes.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Lastly, muscle imbalances can occur if certain muscles in the lower body are consistently overworked while others are underutilized. This can lead to a lack of overall glute strength and development.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=best_glute_exercises&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=best_glute_exercises\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Overall, an effective glute workout should target all three major muscles using a variety of exercises and equipment, include both compound and isolation movements, and incorporate progressive overload to continually challenge the muscles. Over time these workouts can lead to stronger, more defined glutes.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>The glutes are a group of three muscles that make up your buttocks: the gluteus maximus, gluteus medius, and gluteus minimus. Each of these muscles plays a crucial role in maintaining your body&#8217;s overall balance and stability. Aside from contributing to a well-rounded physique, strong glutes are also essential for many functional movements and activities. [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":58148,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[],"coauthors":[123,210],"class_list":["post-58143","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10 Best Glute Exercises To Add To Your Routine and Why - BetterMe<\/title>\n<meta name=\"description\" content=\"What are the \u2605 BEST GLUTE EXERCISES \u27a4 for a shapely, strong behind? Learn about the most effective glute workout to target all three glute muscles and achieve optimal results.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"10 Best Glute Exercises To Add To Your Routine and Why\" \/>\n<meta property=\"og:description\" content=\"What are the \u2605 BEST GLUTE EXERCISES \u27a4 for a shapely, strong behind? Learn about the most effective glute workout to target all three glute muscles and achieve optimal results.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/best-glute-exercises\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2024\/01\/shutterstock_2036780543-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Nderitu Munuhe, Giulia Ralph, CPT, S&amp;C, SPC\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nderitu Munuhe, Giulia Ralph, CPT, S&amp;C, SPC\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/best-glute-exercises\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/best-glute-exercises\/\"},\"author\":{\"name\":\"Nderitu Munuhe\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/f8cf7dc1be068eb4943102f57ed80e14\"},\"headline\":\"10 Best Glute Exercises To Add To Your Routine and Why\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/best-glute-exercises\/\"},\"wordCount\":2554,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/best-glute-exercises\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/01\/shutterstock_2036780543-scaled.jpg\",\"articleSection\":[\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">The glutes are a group of three muscles that make up your buttocks: the gluteus maximus, gluteus medius, and gluteus minimus. Each of these muscles plays a crucial role in maintaining your body's overall balance and stability.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=best_glute_exercises\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Aside from contributing to a well-rounded physique, strong glutes are also essential for many functional movements and activities.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">They power our stride when we walk or run and assist with explosive movements, for example, jumping or sprinting. In addition, they help maintain proper alignment of your lower back, hips, and knees, reducing the risk of injury.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This means having the right glute exercises in your fitness routine is more than just about aesthetics\u2014it's about improving your strength, performance, and health.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Read on to discover the 10 best <a href=\\\"https:\/\/betterme.world\/articles\/glute-exercises-for-men\/\\\">glute exercises<\/a> to add to your routine and why they're so beneficial.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Are The Best Glute Exercises?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The best glute exercises are any that target the glute muscles and activate them effectively. 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