What is a glute exercise?
A glute exercise is any movement that primarily targets the gluteal muscles - made up of the gluteus maximus, gluteus medius, and gluteus minimus. The glute max is the largest muscle in the human body and the one most associated with shape and power. The medius and minimus sit on the outer hip and play a key role in stability, balance and athletic performance.
The best glute exercises load these muscles through a full range of motion, creating genuine muscular tension and if done consistently, produce real, visible results.
Why glute exercises matter
Strong glutes aren't just about how you look in the gym mirror. They're central to almost every movement the human body makes, from walking upstairs and running to lifting, jumping and protecting your lower back and knees.
Weak glutes are one of the most common contributors to lower back pain, poor posture and knee tracking issues. Whether you're an athlete, a regular gym-goer or just someone who wants to move well and feel strong, learning how to strengthen glutes is one of the best investments you can make in your body.
For anyone wondering how to grow glutes specifically, it comes down to progressive overload, consistency and the right exercise selection. At ANIMAL, the focus is always on training with purpose. Below are three proven glute exercises that deliver results when performed with intent, good form, and progressive overload.
Glute exercises to try
Hip thrust
The hip thrust is one of the most effective movements for loading the glutes through a strong range of motion. It allows direct tension across the hips, which makes it a powerful choice for both strength and muscle growth.
Muscles worked: Primary glutes; secondary quads, adductors, spinal erectors
Benefits:
- High glute activation with a large capacity for progressive overload.
- Strong carryover to hip extension strength, which supports sprinting, jumping, and lower-body training.
- A clear way to focus tension on the glutes without turning the movement into a lower-back lift.
How to do a hip thrust:
- Brace the upper back on a stable bench.
- Place feet flat, then set knees so they stack over the feet at the top.
- Keep ribs down and core braced to maintain a neutral pelvis.
- Drive through the mid-foot and squeeze the glutes hard at lockout.
- Avoid overextending the lower back at the top.
- Control the descent and do not drop into a loose bottom position.
Hip thrusts can be done with a barbell, in a Smith machine, or using a dedicated glute drive machine. Set-up will vary slightly depending on the variation.
Rear Foot Elevated Split Squat (RFESS)
The rear foot elevated split squat is a brutal unilateral movement that challenges stability as much as strength. It's a strong option for building each side independently, addressing imbalances, and putting meaningful tension on the glutes.
Muscles worked: Primary glutes; secondary quads and adductors
Benefits:
- Unilateral loading helps develop each glute individually.
- Rear foot elevation increases hip flexion and can bias tension towards the glute.
- Builds lower-body stability and strength that carries over to other lifts.
How to do an RFESS:
- Set the working foot straight ahead.
- Place the rear foot on a bench or pad behind you, aligned with the hip.
- Keep ribs down with the core engaged.
- Let the knee track naturally in line with the foot.
- Sit back and down to load the glute in a stretched position.
- Keep control through the full range, then drive through the foot to stand.
Done correctly, this movement delivers a deep glute burn and builds real strength.
Glute Kickback
The glute kickback is a strong finishing movement for isolating the glutes, especially the glute medius. It's useful when the goal is targeted work without heavy joint loading.
Muscles worked: Glutes
Benefits:
- A focused isolation option that keeps attention on the glutes.
- Generally easier on joints than heavy compound lifts.
- Useful for adding volume at the end of a session without wrecking recovery.
How to do glute kickbacks:
- Attach an ankle strap to a low cable setting.
- Brace against the machine and keep the core engaged.
- Use a slight internal rotation to allow the cable path to cross the body slightly.
- Drive the foot back and slightly up, keeping tension on the glute.
- Control the return and avoid swinging.
Foot path and angle will influence which part of the glute is emphasised.
Final Take
Training hard is only half the story. So, here's the truth: you can master every exercise on this list and still leave results on the table if your diet and sleep aren't working with you.
Sleep is when the real work happens. Muscle repair, growth hormone release, and tissue recovery all peak during deep sleep. Consistently getting less than seven hours actively undermines the progress you're working for in the gym.
Nutrition is equally non-negotiable. Without adequate protein, your body doesn't have the building blocks to repair and build the muscle you're breaking down in training. And without the right caloric intake (whether you're in a building or a leaning phase), results will stall.
Supplements to help with glute training
Protein powder
Hitting your daily protein target (1.6-2.2g per kg of bodyweight for men; 1.4-2.0g for women) is the single most important nutritional lever for muscle development. A quality protein powder makes that easier.
Creatine
Creatine is the most evidence-backed supplement for strength and power output. It directly supports the kind of progressive overload that builds glutes over time. Explore our creatine range to support your journey.
Fat loss & definition formulas
Once the muscle is there, targeted supplementation can help reveal the shape beneath. Our fat burning supplements contain an award-winning fat burner formula that helps target stubborn fat pockets while preserving the lean muscle you're building on your glutes.
Train smart. Eat well. Sleep hard. And let the compound effect take care of the rest. Looking for more tips? Check out our other training and lifestyle guides.
