Strong glutes are not just about aesthetics. They play a major role in lower-body strength, hip stability, posture, and athletic performance. They also help support the lower back and knees, which matters for longevity in training.
From walking upstairs to squatting, sprinting, jumping, and lifting, the glutes contribute to everyday movement and serious performance work. Build them properly and you are investing in strength, resilience, and power.
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.
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 is 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 is 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
Build glutes with purpose and consistency. Use a mix of heavy loading, unilateral work, and isolation. Train hard, recover properly, and add weight or reps over time.
These three movements are reliable staples for building stronger, more functional glutes, while also improving performance in the gym and beyond.
