8 Effective Exercises to Build Your Glutes in 2025

2025-10-29

Building glutes has become the number one fitness goal for millions of people in 2025. And frankly, I understand why. Whether you are looking to tone, shape, or strengthen this area, the right exercises deliver concrete results. The problem? Many people do the wrong movements or use a rough technique that limits their progress.

I have seen so many people struggle with ineffective exercises for months without seeing any change. It frustrates me. So in this guide, I will share the 8 most effective exercises to build your glutes in 2025, a complete program suitable for all levels, and especially the mistakes to avoid at all costs. Whether you are a beginner or experienced, you will find everything you need here to transform your glutes.

Why building your glutes is more important than you think

Before diving into the exercises, let’s ask the real question: why do so many people want to build their glutes? Beyond the aesthetic aspect (which is legitimate, between us), there are massive functional reasons.

The glutes are composed of three main muscles: the gluteus maximus, gluteus medius, and gluteus minimus. These muscles play a role in almost all your daily movements: walking, running, climbing stairs, getting up from a chair. Strong glutes improve your posture, reduce lower back pain, and increase your athletic performance. Simple, but crucial.

• Athletic performance: Powerful glutes generate more force for running, jumping, and explosive movements. You run faster, jump higher.
• Injury prevention: They stabilize the hips and reduce pressure on the knees and lower back. Less pain, more movement.
• Aesthetics: Toned and shapely glutes improve the overall silhouette. Let’s be honest.
• Functionality: They facilitate all daily movements and delay muscle aging. At 60, you will thank me.

A 2024 study showed that 78% of people who regularly train their glutes see an improvement in their posture in less than 8 weeks. Not bad, right? But for that, you need to do the right exercises. And that’s exactly what we’re going to see now.

The 8 essential exercises to build your glutes

Let’s get to the heart of the matter: the exercises that really work. I have selected these 8 movements because they effectively target the three gluteal muscles and are suitable for all levels. Believe me, if you apply these exercises correctly, you will see results.

1. Squats: the king of glute exercises

The squat is the basic exercise for building the glutes, thighs, and hips. It intensely solicits the gluteus maximus while engaging the quadriceps and hamstrings. Frankly, if you could only do one exercise, this would be it. Its versatility makes it accessible to beginners and experienced athletes alike.

How to perform it correctly:

• Place your feet shoulder-width apart, toes slightly turned out
• Go down by pushing your buttocks back as if you were sitting on an invisible chair
• Keep your back straight, chest open, and knees aligned with your feet (never inward)
• Go down until your thighs are parallel to the floor, or lower if your mobility allows
• Come up by pushing on your heels and strongly contracting your glutes at the top of the movement

"The deep squat activates the gluteus maximus 40% more than a partial squat. Depth makes all the difference for visible results."

Variations to progress: Sumo squat (feet wider apart to target the inner thighs), squat with dumbbells, goblet squat (dumbbell against the chest), front squat. By the way, the sumo squat is particularly effective if you really want to feel your glutes burn.

2. Forward and reverse lunges: maximum intensity

Lunges intensely recruit the glutes, especially when performed with free weights. This unilateral exercise (which works one leg at a time) corrects muscle imbalances and improves balance. Do you have one leg weaker than the other? Lunges will fix that.

Forward lunge technique:

• Standing, take a big step forward with one leg
• Go down until the back knee almost touches the ground (but without touching it completely)
• The front knee should remain aligned with the ankle, not beyond the toes. This is crucial to avoid injuries.
• Push on the heel of the front leg to return to a standing position
• Alternate legs or finish a full set on one side before switching

Reverse lunge technique: Same movement but backward. This variation puts even more emphasis on the glutes and is gentler on the knees. Personally, I prefer reverse lunges because they solicit the quadriceps less and the glutes more.

A recent study shows that lunges with weights activate the glutes 25% more than bodyweight lunges. So as soon as you master the movement, add weight.

3. Bridges (glute bridge and hip thrust): perfect targeting

The glute bridge is the most effective isolation exercise for the glutes. It allows for maximum contraction at the end of the movement, which stimulates muscle growth exceptionally. And honestly, this is the one where you will feel your glutes work the most.

Glute bridge (floor bridge):

• Lying on your back, feet flat on the floor, knees bent at about 90 degrees
• Lift your hips by strongly contracting your glutes (really squeeze!)
• Form a straight line from your shoulders to your knees at the top of the movement
• Hold the contraction for 2 seconds at the top (that’s where it burns)
• Slowly lower without completely touching the ground to maintain tension

Hip thrust:

• Back against a bench, barbell on your hips with a cushion for comfort
• Feet flat, knees at 90 degrees in the high position
• Push your hips up by intensely contracting your glutes
• The torso should be parallel to the ground at the top of the movement (not too high, not too low)
• Control the descent and do not completely rest your buttocks on the ground

"The hip thrust with heavy load remains in 2025 the number one exercise for developing glute mass and strength according to scientific studies."

By the way, some professional athletes do hip thrusts with more than 200kg. But start light and focus on the technique first.

4. Donkey kicks: gluteus maximus isolation

Donkey kicks are perfect for finishing a glute session. This isolation exercise specifically targets the gluteus maximus and can be performed without equipment. In fact, it’s one of my favorite exercises to "finish" the glutes at the end of a session.

Execution:

• On all fours, hands under shoulders, knees under hips (neutral position)
• Keep the knee bent at 90 degrees throughout the movement
• Push one heel towards the ceiling by contracting the glute (imagine you want to push the ceiling with your heel)
• Go up until the thigh is parallel to the floor
• Hold for 1 second at the top then lower in a controlled manner
• Do not excessively arch your lower back, keep your abs engaged

Progression: Add a resistance band around your thighs or a weight to your ankle to increase the resistance. Or at least, when bodyweight becomes too easy.

5. Bulgarian squats: stretch and power

The Bulgarian squat is a formidable variation of the reverse lunge. By elevating the back foot, you get a deeper stretch of the glutes and superior muscle activation. Be careful, this exercise is tough. But it’s worth it.

Technique:

• Place the top of your back foot on a stable bench or chair (not too high)
• The other foot is in front, far enough to allow a vertical descent
• Go down by flexing the front knee until it reaches 90 degrees
• The torso remains straight, slightly inclined forward to solicit the glutes
• Push on the front heel to come up by contracting the glutes

This exercise also significantly improves your balance and stability by soliciting the stabilizing muscles. So even if it’s difficult at first, hang in there.

6. Lateral leg raise: activating the gluteus medius

The lateral raise specifically targets the gluteus medius, often neglected but essential for hip stability and a harmonious silhouette. In fact, the gluteus medius is responsible for the rounded "shape" on the sides of the glutes.

Execution:

• Lying on your side, legs straight, body well aligned (like a side plank)
• Lift the upper leg towards the ceiling keeping the foot flexed (toes towards you)
• Go up to about 45 degrees without rotating the hips
• Slowly lower without touching the other leg to maintain tension
• Keep the movement controlled, no swinging. Quality before quantity.

Standing variation: Attach a resistance band around your ankles and perform the movement in a standing position for more resistance. This version is also excellent for balance.

7. Fire hydrant: working the gluteus medius

The fire hydrant is an excellent complementary exercise for the gluteus medius and hip stability. Its name comes from the movement similar to that of a dog lifting its leg. Yes, it’s graphic, but effective.

How to do it:

• On all fours, neutral back position (no excessive arching)
• Keep the knee bent at 90 degrees throughout the movement
• Lift the knee to the side keeping the angle at 90 degrees
• Go up until the thigh is parallel to the floor (or as high as possible without turning the hips)
• Hold for 1 second then lower in a controlled manner
• Do not turn your hips, only the leg moves. This is the main trap of this exercise.

Add a resistance band around your thighs to increase the intensity and really feel the burn in the gluteus medius. You will love it (or hate it, but in a good way).

8. Step-ups: functional and powerful

Step-ups reproduce the natural movement of climbing stairs but with amplified intensity. They engage all the muscles of the glutes and legs. Frankly, it’s an underrated exercise.

Technique:

• Stand in front of a stable bench or platform (ideally knee-high)
• Go up by pushing only on the leg that is on the bench (do not cheat with the other leg)
• Bring the other leg up but without putting weight on it, just place it
• Slowly lower by controlling the movement (important eccentric phase)
• Perform all repetitions on one side before switching to really tire the muscle

Progression: Hold dumbbells in each hand or a barbell on your shoulders to increase the load. But start with bodyweight to master the balance.

Quick comparison of the 8 exercises

Wondering which exercise to choose depending on your level or equipment? Here is a summary table to help you find your way:

How to build an effective glute program

Having the right exercises is good, but knowing how to organize them into a coherent program is what makes the difference. An effective program to build glutes combines compound and isolation exercises, with a logical progression. So here’s how to structure it all.

Structure of a typical program

Frequency: 2 to 3 sessions per week with at least 48 hours of rest between each session targeting the glutes. Your muscles grow during rest, not during training.

Composition of a session:

• Warm-up (10-15 min): Light cardio (bike, rower, jump rope) + hip mobilization and glute activation with resistance bands. Never skip this step.
• Compound exercises (2-3 exercises): Squats, hip thrusts, lunges - 3-4 sets of 8-12 repetitions with heavy loads
• Isolation exercises (2-3 exercises): Donkey kicks, lateral raises, fire hydrants - 3 sets of 15-20 repetitions to finish the glutes
• Cool-down (5-10 min): Stretches for the glutes, thighs, and hips to promote recovery

Principle of progression: the key to results

Your muscles adapt quickly, so you must constantly challenge them. If you always do the same exercises with the same loads, your glutes will not change. Period. Here’s how to progress effectively:

• Increase the load: Add 2-5% weight every 2 weeks when you have perfectly mastered the technique. Not before.
• Increase the volume: Go from 2 to 3 then 4 sets over the weeks. More volume = more muscle stimulation.
• Vary the exercises: Change 1-2 exercises every 4-6 weeks to avoid stagnation and surprise your muscles
• Improve the technique: Slow down the eccentric phase (descent) for more muscle tension. Count 3-4 seconds on the descent.
• Use resistance bands: Add them to basic exercises to increase resistance at the end of the movement, where the glutes are most contracted

"Constant progression is the key. If you always do the same exercises with the same loads, your glutes will not change."

Example program for beginners (8 weeks)

Are you a beginner? Here is a progressive 8-week program to effectively build your glutes without getting injured:

Follow this program to the letter and note your progress each week. You will be surprised by the results.

Tips and mistakes to avoid for beginners

Starting to build glutes can be intimidating. And I have seen so many beginners make the same mistakes over and over again. Here are the most frequent mistakes and how to avoid them to maximize your results from the start.

The 5 fatal mistakes of beginners

• Neglecting the warm-up: Your glutes must be "awakened" before training. Do 10-15 minutes of light cardio + activation exercises with resistance bands (lateral walk, light bridges). Otherwise, you mainly solicit your thighs.
• Sacrificing technique for load: A perfect bodyweight squat is better than a squat with 50kg and a bad form that destroys your knees. Master the movement first, then add weight.
• Not feeling the glutes work: If you mainly feel your thighs, it means you are not recruiting your glutes correctly. Focus on the mind-muscle connection. Think about voluntarily contracting your glutes with each repetition.
• Training every day: Your muscles grow during rest, not during training. Respect a minimum of 48 hours of recovery between each glute session. More is not better.
• Neglecting nutrition: Without sufficient protein intake (1.6-2g per kg of body weight), your muscles cannot develop effectively. You are building a house without bricks.

Best practices for rapid progress

Focus on the contraction: With each repetition, think about voluntarily contracting your glutes to the maximum at the top of the movement. This mind-muscle connection improves activation by 30%. Really squeeze as if your life depended on it.

Film your sessions: Take videos of your exercises to check your technique. Flaws are often invisible when you train. You would be surprised to see what it looks like on video.

Keep a training log: Note your loads, sets, repetitions, and sensations. This allows you to track your progress and adjust your program. If you don’t measure, you don’t progress.

Vary the ranges of motion: Alternate between full and partial ranges of motion (21s method for example) to stimulate the muscle fibers differently. Or at least, test different approaches to see what works best for you.

Recommended technologies and equipment in 2025

You don’t need an ultra-equipped gym to build your glutes effectively. But some tools can really make a difference. Here are the essential pieces of equipment that optimize your results, classified by priority and budget.

Essential equipment according to your budget

Applications and technologies 2025

Fitness applications have evolved considerably. In 2025, several tools can boost your progression without breaking the bank:

• Workout tracking applications: Strong, FitNotes, or Hevy to log your sessions and visualize your long-term progression. Personally, I have been using Strong for 3 years and it’s a game-changer.
• Movement analyzers: Some apps use AI to analyze your technique via your smartphone’s camera. Practical if you train alone.
• Targeted electrostimulation: Modern EMS devices can complement (not replace!) traditional training for muscle activation. But honestly, it’s a bonus, not a necessity.
• Connected watches: To monitor your heart rate and optimize the intensity of your sessions. Especially useful for glute circuit training.

"Equipment is not everything, but the right tools at the right time considerably accelerate your results."

Nutrition to optimize glute growth

You can train perfectly, but without the right nutrition, your glutes will not develop. It’s mathematical. Muscle building requires building materials: proteins, carbohydrates, and good fats. And frankly, too many people neglect this aspect.

Protein needs: the fundamental

Aim for 1.6 to 2g of protein per kg of body weight per day. For a 70kg person, this represents 112 to 140g of protein daily. Distribute them over 3-5 meals for optimal absorption.

Best protein sources:

• Lean meats: chicken, turkey, lean beef (90% lean minimum)
• Fish: salmon, tuna, cod, sardines (bonus: omega-3 for recovery)
• Whole eggs (the yolk contains essential nutrients, keep it)
• Dairy products: cottage cheese, Greek yogurt, skyr (rich in protein and calcium)
• Legumes: lentils, chickpeas, black beans (perfect for vegetarians)
• Vegetable proteins: tofu, tempeh, seitan, edamame

Nutrient timing: when to eat what

Timing matters more than you think: Consume 20-40g of protein within 2 hours of your workout to optimize recovery and muscle growth. This is the famous "anabolic window".

Carbohydrates around training: Carbohydrates provide the necessary energy for intense sessions. Consume 30-50g of carbohydrates 1-2h before and after training. Rice, sweet potatoes, oatmeal, bananas are your friends.

Hydration: the neglected element

Water is often neglected but crucial. Aim for a minimum of 2-3 liters per day, more if you sweat a lot during your workouts. Dehydration reduces performance and recovery by 15-20%. So drink, even if you are not thirsty.

What to remember to build your glutes effectively

Building glutes effectively in 2025 is based on three fundamental pillars: the right exercises, a structured program with progression, and adapted nutrition. The 8 exercises presented in this guide – squats, lunges, bridges, donkey kicks, Bulgarian squats, lateral raises, fire hydrants, and step-ups – form the solid basis for transforming your glutes, regardless of your starting level.

But remember: consistency beats intensity every day of the week. Better 2 sessions a week for 6 months than a month of intense training followed by giving up. Start gradually, master the technique before adding load, listen to your body, and be patient. The results will come.

By the way, the glutes are a powerful muscle group that responds very well to structured training. Whether you are looking to improve your athletic performance, prevent lower back pain, or simply have more shapely and toned glutes, the exercises to build glutes presented here will allow you to achieve your goals. Now, it’s up to you. Choose 4-5 exercises from those presented, build your program, and start today. In 8 weeks, you will thank me. Ready to build your glutes like never before?