The Best Workout for Glutes at the Gym

Struggling to get your glutes toned and looking great? You’re not alone. With the right exercises and dedication, you can get the sculpted glutes you’ve always wanted! Discover the best workout for glutes at the gym to get the results you crave.

Quick facts: Best Workout For Glutes At Gym

  • ✅Compound exercises like squats, deadlifts and lunges are the most effective for targeting the glutes – American Council on Exercise
  • ✅Adding more volume (sets and repetitions) is the most effective way to increase muscle size – Harvard Medical School
  • ✅Combining resistance training with aerobic exercises is the best way to burn fat and tone the muscles – American College of Sports Medicine
  • ✅Single-leg exercises such as step-ups and Bulgarian split squats are very effective for glute strengthening – Mayo Clinic
  • ✅A combination of heavyweights and lighter weights is the most effective way to improve glute strength and size – National Strength and Conditioning Association

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Before starting any workout, it is important to warm-up your muscles properly. Doing a short warm-up before any workout can help you prevent muscle strains and injuries. Additionally, a good warm-up can help activate your muscles and improve muscle flexibility which can lead to improved performance.

Let’s look at some of the best warm-up exercises for your glutes:

Foam Rolling

Foam Rolling is a great way to warm up and stretch your glutes muscles before your gym workout. It works by using a foam roller, which is a cylindrical device made from foam, to help provide relief from pain or muscle tension. The pressure of the foam roller will allow you to target muscle adhesions and trigger points in your glutes, resulting in increased flexibility and decreased pain.

As you roll over the surface of your glute area, keep focus on specific trigger points or areas that feel especially tight. Foam Rolling can also help improve blood flow and circulation to the target area, helping you make more gains during your workouts. It’s important to note that Foam Rolling can be uncomfortable at times, so it’s important not to roll too hard or too fast in order to avoid discomfort or injury.

Dynamic Stretching

Dynamic stretching is an important part of any workout regimen, and it’s essential for targeting the glutes. Dynamic stretching helps activate your muscles by gradually increasing their range of motion. It also helps increase flexibility to promote a full range of motion during your workout routine and avert potential injury.

During dynamic stretching for your glutes, add functional movements such as leg swings, arm circles, toe touches and hip hinges to activate all the areas that will become engaged during squats and lunges. Stretching the hips can be especially helpful in aiding in movements that involve squatting or lunging at the gym as these muscles become very tight when regularly used in exercise routines.

It is important to warm up properly before engaging in any strenuous activity to help avoid injury from tired muscles or improper form.

Glute Activation

Working out your glutes can be essential to achieving your fitness goals, and glute activation exercises are a great way to do that. These exercises are designed to get your glutes firing and help them become stronger, so you can get the most out of your gym workouts. In this article, we’ll discuss the types of glute activation exercises that can help you achieve those goals.

Glute Bridges

Glute bridges are a great exercise to help activate your glutes and give your butt muscles a much-needed workout. The exercise works by using your own body weight as resistance and helps build core strength, improve balance and stability, and increase the amount of blood flow to the glutes.

To perform Glute Bridges, you will start lying on your back with your knees bent. Push through your heels and lift your hips off the floor while keeping your core engaged. Squeeze at the top and slowly lower back down until you have returned to the starting position.

This exercise can be done with or without weights depending on the desired difficulty level. With or without weights, it’s an effective way to tone, strengthen, and shape up those glutes!


Clamshells are a popular exercise for glute activation and strengthening. This movement targets the gluteus medius muscle, which is responsible for abducting and rotating the hips. Doing clamshells regularly can help to improve hip mobility, prevent injury and promote better posture.

To perform clamshells, begin in side-lying with knees bent and feet stacked together. Activate your core by engaging your abdominals, creating space from your ribcage to hips. Open the top knee while keeping both feet together then return slowly to the start position. Make sure keep your pelvis level throughout the entire movement and to not let your pelvis rotate open as you lift.

Clamshells can be done with or without a band or cable machine resistance band looped around both knees. Remember to focus on breathing during this exercise as it will help you stay in control of the movement and get full benefit of each rep! Increase intensity by adding weight or increasing repetitions – but make sure to maintain proper form throughout each repetition!

Hip Thrusts

Hip Thrusts are an excellent exercise for activating and building the glutes. They target both the posterior chain muscles and hip extensors, which are essential for overall strength and stability of the lower body.

The hip thrust is performed by sitting on a workout bench with feet flat on the floor and knees bent. Then, drive through the heels to lift your hips up off the bench while squeezing your glutes at the top of the movement. It’s important to keep your back flat while maintaining tension in your core throughout this exercise to get maximal benefit from it. Once you’ve completed one repetition, slowly bring your hips back down to the starting position with control before repeating.

Hip Thrusts are great for building strength in lower-body muscles because they work against gravity and recruit more muscle fibers than other exercises do.

Resistance Training

Resistance training or strength training is a great way to strengthen and tone your glutes in the gym. Resistance-training exercises involve using either free weights or machines to apply force against the body’s muscles, which causes the muscle to contract and grow. This type of workout helps build strength and adds a toning effect to the glutes.

Let’s look at the best resistance-training exercises for the glutes:


Squats are a great way to target your glutes and get stronger. They are an excellent lower body exercise that can help tone, build strength and improve your overall performance at the gym. Squats require resistance and can be performed with a variety of weights, from dumbbells to barbells.

When performing squats, it’s important to keep good form with your back straight and feet slightly wider than hip width apart. Squatting down slowly until your thighs are parallel to the floor, then extending back up brings maximum result for those looking for toned glutes. Adding additional weight can increase the challenge on your glute muscles as well as targeting other muscles in the legs like quads and hamstrings.

Squats can also be tailored to different levels of experience and intensity, making them a great choice for anyone looking for an effective glute workout at the gym.


Lunges are an excellent exercise for building strength and size in the glutes. They’re simple to perform, can be done with minimal equipment, and can be varied significantly depending on your fitness level and goals.

There are two types of lunges: stationary and walking. For a stationary lunge, simply stand up straight with your feet hip-width apart and your arms at your sides. Step forward with one leg into a shallow lunge position, keeping your back straight and chest up throughout the movement. Lower yourself until the knee on the working leg is bent at a ninety degree angle; hold this position for a second or two then return to the starting position. The walking variation involves performing multiple reps of stationary lunges while stepping forward with each rep; keep alternating legs until you’ve completed all of your reps.

Lunges activate all three main muscles of the glutes – the gluteus maximus, gluteus medius, and gluteus minimus – making them an effective exercise for targeting these muscles for increased strength and size development when done consistently over time.


Deadlifts are one of the best exercises for glutes at the gym. They work all the major muscle groups in your lower body, including your glutes, hamstrings, quads, and calves.

This exercise involves standing with feet hip-width apart and gripping a barbell with an overhand grip. You then bend your knees slightly while hinging forward at the hips to lower the barbell towards the ground until you feel a stretch in your hamstrings. Then use powerful motions to drive through your heels to stand up straight while lifting the barbell up to shoulder height. The key is to keep your back flat throughout this entire exercise and focus on engaging your glutes as you lift up.

Deadlifts can also be done using dumbbells for more variation in movement and weight resistance.


Step-ups are a great resistance exercise used to target the glutes while using body weight and a bench – making it an easy, accessible way to reach your goals!

To do this exercise, you’ll stand in front of a step or bench and place one foot onto it with the top of your foot flat. From here, push off to drive through your front heel to step up onto the bench. You may have the option of doing this with or without weights depending on your preference – but both are effective for targeting different muscles.

As you step up onto the bench, use your leg and glutes muscles to bring yourself up as high as possible. After reaching full extension at the peak of each rep, slowly bring yourself back down after maintaining control and balance. This movement will help build strength in your legs, hips and core as well as helping shape those beautiful glute muscles!

Core Work

Core work can be an effective way to target your glutes and strengthen them. Core exercises focus on developing the muscles of your midsection, which can help support and stabilize your lower body and increase your power output. Additionally, core work can help improve posture and balance which leads to better form when exercising.

Let’s take a look at some of the best core exercises for developing your glutes:


Planks are a great way to target your glutes and core muscles simultaneously. Planks can be done from your hands and knees or from an elbow-to-elbow position, with your feet planted firmly on the ground. In either version, you will be engaging the glutes, hip flexors, abdominals, obliques, hamstrings and quads when you hold the plank position.

To make sure you’re activating the right muscles while doing a plank, focus on squeezing your glutes throughout the exercise. To increase the difficulty level even further, you can do variations of planks such as side planks or dynamic planks (moving up and down in a plank). Incorporating planks into your workout routine is an excellent way to increase core strength and engage your glute muscles for better results!

Side Planks

Side planks are a great way to target the gluteus medius, also known as the outer buttocks muscle. To do this exercise, start by lying on your side with your feet in line with your shoulders, and one elbow under your shoulder for support. Then, lift up your hips until your body is in a straight line from head to toe. Hold this pose for 30-60 seconds and then switch sides.

Side planks can be done either supported on an incline bench or just on the floor depending on the individual’s fitness level. Doing side planks regularly not only helps strengthen the glutes but also tones and shapes them while improving core stability and posture. Furthermore, they can be incorporated into any workout routine as they require no equipment other than a mat or towel to provide extra cushioning and comfort while exercising.

Russian Twists

Russian Twists are an excellent way to target the glutes at the gym and you don’t need any special equipment or machines to do them. Simply sit down with your feet flat on the ground and your knees bent. Lean back slightly, while keeping your abs tight, and hold a weight in both hands.

Start by lifting your feet off of the ground and rotating your torso to one side, allowing the weight to move in that direction as well. Return back to center and repeat on the other side. Russian Twists really help firm up those glutes by working them from multiple angles at once, making this one of the most effective exercises for improving overall glute strength. Try doing 3 sets of 10-15 repetitions with light or moderate weight for best results.

Cool Down

Cooling down after a strenuous exercise session is just as important as the workout itself. It helps to relax the muscles, reduce tenderness and soreness, improve flexibility, and also bring the heart rate back to normal. Cooling down after a glute workout is no exception.

Let’s take a look at some cool down exercises that you can do at the gym:

Static Stretching

Static stretching is a form of stretching that involves holding a particular position for an extended period of time. This type of stretching helps to improve flexibility, reduce stiffness in muscles and joints, and reduce the potential for injury during exercise.

When it comes to targeting your glutes, placing emphasis on static stretching can help to relax and alleviate tightness from the muscle group. For example, lying down on your back and bringing your knee up towards the chest can help to stretch out your glute muscles. It’s important to note that you should hold any position while static stretching for 30-60 seconds in order to get maximal benefit from the exercise.

By implementing static stretches into your cool down routine following exercise, you can help aid in recovery of fatigued muscle fibers and improve overall fitness performance.

Foam Rolling

Foam rolling is an effective way to improve flexibility and mobility of the body and target specific areas like glutes. Foam rolling is a type of self-myofascial release (SMR) that involves lying on the foam roller and using your own body weight to apply pressure in different areas. This helps relax the muscles, ease soreness and pain, reduce tightness, release trigger points, and help improve mobility. Regular foam rolling also helps increase circulation to these areas which aid in muscle recovery after a workout.

When using a foam roller to target specific muscle groups like glutes, it’s important to start with light pressure and then adjust as needed for each person’s individual needs. To get the most out of your foam rolling session for glute muscles, aim for 30-60 seconds per spot before moving on target another area.

FAQs about: Best Workout For Glutes At Gym

Q: What are the best exercises for glute activation at the gym?

A: Squats, hip thrusts, glute bridges, lunge variations, single-leg deadlifts, and step-ups are all excellent exercises for glute activation at the gym.

Q: How many sets and reps should I do for glute exercises?

A: Generally, you should aim for 3-4 sets of 10-12 reps for glute exercises. However, this may vary depending on your fitness level and goals.

Q: How often should I workout my glutes?

A: It’s best to give your glutes at least one day of rest between workouts. You can also alternate between upper-body and lower-body days to ensure that your glutes get enough rest.

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