17 Best Glute Exercises: Your Best Butt Guide Yet

Looking for some glute gains? We’ve got the best glute exercises in store for you. 

Strong, sculpted, and toned glutes are what we all want and it’s a common goal for most fitness goers. Not only do you look better in any outfit but it also plays a critical role in your overall lower body strength, posture, and athletic performance. With the right exercises and a commitment to consistent training, you can build the glutes you've always wanted. 

These glute exercises will have you saying it hurts so good, it hurts so good!

Your Best Glute Exercises Start with The COBA Board

The  COBA Board is your booty’s new bestie. It’s a versatile and innovative fitness tool designed to maximize glute activation and engagement. Its unique design enhances stability and balance, allowing you to perform a wide range of glute-focused exercises with greater efficiency and effectiveness.

Whether you're executing squats, hip thrusts, or Bulgarian split squats, the COBA Board ensures proper form and increased muscle recruitment, targeting all areas of the glutes for a comprehensive workout. By incorporating the COBA Board into your fitness routine, you'll experience faster, more noticeable results, making it an essential addition to your exercise arsenal for achieving your glute goals.

1. Squat Regular

 

Why this is a great exercise for your glutes: Regular squats are a fundamental movement that engages the gluteus maximus intensely, helping to build strength and muscle mass. This exercise also supports overall lower body conditioning and enhances functional movement patterns.

Targeted part of the glutes: The primary focus is on the gluteus maximus, the largest gluteal muscle. It also engages the gluteus medius and minimus to a lesser extent for stabilization.

2. Squat Downhill

Why this is a great exercise for your glutes: Downhill squats increase the difficulty of the movement, requiring more effort from the glutes to maintain balance and control. This variation helps in better muscle activation and strength development in the glutes.

Targeted part of the glutes: Primarily targets the gluteus maximus due to the enhanced range of motion and increased load on the glutes. The gluteus medius and minimus assist in stabilizing the hips and maintaining balance.

3. Squat Sumo

Why this is a great exercise for your glutes: Sumo squats are excellent for targeting the inner thighs and glutes, especially the gluteus maximus, through a wider stance. This position allows for greater glute engagement and helps build strength and size.

Targeted part of the glutes: The gluteus maximus is heavily engaged due to the wide stance and depth of the squat. The gluteus medius also plays a significant role in stabilizing the hips.

4. Squat Pulsing

Why this is a great exercise for your glutes: Squat pulses keep the glutes under constant tension, which helps to improve muscle endurance and strength. This exercise is particularly effective for toning and firming the glute muscles.

Targeted part of the glutes: The gluteus maximus is the primary muscle worked, staying engaged throughout the pulsing motion. The gluteus medius and minimus assist in maintaining stability.

5. Lunge Reverse to Step Up

Why this is a great exercise for your glutes: This combination exercise is great for the glutes because it combines dynamic movement with balance, significantly engaging the glute muscles. It also promotes strength and endurance in the lower body.

Targeted part of the glutes: The gluteus maximus is activated during both the lunge and step-up phases. The gluteus medius is engaged for stability, especially during the transition movements.

6. Lunge Curtsey to Step Up

Why this is a great exercise for your glutes: Curtsey lunges target the glutes from different angles, making them excellent for overall glute development and activation. The added step-up challenges balance and further engages the glutes.

Targeted part of the glutes: The gluteus medius and minimus are highly activated due to the lateral movement of the curtsey lunge. The gluteus maximus is also engaged, particularly during the step-up motion.

7. Deadlift

Why this is a great exercise for your glutes: Deadlifts are highly effective for engaging the entire posterior chain, including the glutes, promoting overall strength and hypertrophy. They help in developing powerful glutes, which are essential for many functional movements.

Targeted part of the glutes: The gluteus maximus is the primary muscle worked, especially during the hip extension phase. The gluteus medius and minimus are also engaged to stabilize the hips and lower back.

8. Deadlift Single-Leg

Why this is a great exercise for your glutes: Single-leg deadlifts enhance balance and unilateral strength, ensuring both glutes are equally developed. This exercise also improves coordination and stabilizes the muscles around the hip.

Targeted part of the glutes: The gluteus maximus is heavily targeted to control the movement and maintain balance. The gluteus medius and minimus are also engaged significantly to stabilize the pelvis.

9. Cable Pull Through

Why this is a great exercise for your glutes: Cable pull-throughs are excellent for isolating the glutes while minimizing lower back strain, making them ideal for focused glute work. They encourage hip hinge movement, crucial for glute activation.

Targeted part of the glutes: The gluteus maximus is the primary muscle worked as it drives the hip extension. The gluteus medius and minimus assist in stabilizing the hips throughout the movement.

10. Lateral Sidestep w/ Squat

Why this is a great exercise for your glutes: Lateral side steps with squats target the gluteus medius, crucial for hip stability and overall glute development. This exercise helps strengthen and shape the outer glutes.

Targeted part of the glutes: The gluteus medius and minimus are primarily targeted due to the lateral movement. The gluteus maximus also contributes to the squat portion of the exercise.

11. Standing Kickback

Why this is a great exercise for your glutes: Kickbacks are great for isolating and activating the glutes, helping to build strength and definition. This exercise focuses solely on the glutes, minimizing other muscle group involvement.

Targeted part of the glutes: The gluteus maximus is the primary muscle activated during the extension phase. The gluteus medius and minimus assist in stabilizing the pelvis.

12. Donkey Kick

Why this is a great exercise for your glutes: Donkey kicks provide an intense glute workout by isolating the gluteus maximus, enhancing muscle activation and growth. They are also effective for improving hip extension and glute strength.

Targeted part of the glutes: The gluteus maximus is the main muscle worked, particularly during the lifting phase. The gluteus medius and minimus help stabilize the pelvis and lower back.

13. Glute Bridge

Why this is a great exercise for your glutes: Glute bridges are highly effective for isolating and strengthening the glutes, particularly the gluteus maximus. They also help improve hip mobility and core stability.

Targeted part of the glutes: The gluteus maximus is the primary muscle activated during the lifting phase. The gluteus medius and minimus are engaged to maintain stability throughout the movement.

14. Glute Bridge Single-Leg

Why this is a great exercise for your glutes: Single-leg glute bridges enhance unilateral strength and stability in the glutes, ensuring balanced muscle development. This exercise also challenges the core and hip stability.

Targeted part of the glutes: The gluteus maximus is heavily worked to lift the hips using one leg. The gluteus medius and minimus play crucial roles in stabilizing the pelvis.

15. Hip Thrust

Why this is a great exercise for your glutes: Hip thrusts are among the most effective exercises for maximizing glute engagement and strength. They isolate the glutes, allowing for significant muscle activation and growth.

Targeted part of the glutes: The gluteus maximus is the primary muscle worked, driving the hip extension. The gluteus medius and minimus assist in stabilizing the hips.

16. Hip Thrust Single-Leg

Why this is a great exercise for your glutes: Single-leg hip thrusts enhance glute activation and improve balance and stability, targeting each glute individually. This exercise is excellent for addressing muscle imbalances and improving overall glute strength.

Targeted part of the glutes: The gluteus maximus is the main muscle engaged during the lifting phase. The gluteus medius and minimus are essential for maintaining pelvic stability.

17. Abduction

Why this is a great exercise for your glutes: Abduction exercises target the smaller glute muscles, which are crucial for hip stability and overall glute development. This movement helps strengthen the outer glutes, contributing to better hip function and aesthetics.

Targeted part of the glutes: The gluteus medius and minimus are primarily targeted during the abduction movement. The gluteus maximus assists in stabilizing the pelvis.

Enhance Your Workouts with COBA Accessories

The COBA Board offers a range of accessories designed to take your workouts to the next level. 

Whether you're focusing on glutes, core, or overall body strength, these accessories provide targeted resistance and enhanced versatility.

Each accessory is crafted to integrate seamlessly with the COBA Board, ensuring you get the most out of every workout session.

COBA BOARD™ X-TRA Heavy 30 lb. "Underneath" Bands

Description:
The COBA BOARD™ X-TRA Heavy 30 lb. "Underneath" Bands are designed to add extra resistance to your lower body exercises. These durable bands are perfect for those who want to push their limits and build more strength in their glutes, quads, and hamstrings.

Muscles Targeted:

• Glutes
• Quadriceps
• Hamstrings

How It Enhances Your Workouts:
These heavy bands make your lower body workouts more challenging by increasing the resistance, forcing your muscles to work harder. This added resistance helps build muscle strength and tone faster, making your workouts more effective and efficient.

COBA BOARD™ Adjustable Glute Resistance Bands

Description:
The COBA BOARD™ Adjustable Glute Resistance Bands are versatile bands that allow you to customize the level of resistance during your workout. They are perfect for targeting and strengthening your glutes, offering different levels of difficulty to match your fitness progress.

Muscles Targeted:

• Glutes
• Hip Flexors
• Thighs

How It Enhances Your Workouts:
These adjustable bands help isolate and target your glute muscles, which can lead to better muscle activation and growth. By adjusting the resistance, you can progressively increase the intensity of your workouts, ensuring continued improvement over time.

COBA BOARD™ Core Sliders

Description:
The COBA BOARD™ Core Sliders are small, portable discs that allow you to perform a variety of sliding exercises. These sliders are ideal for enhancing core stability and strength, as well as improving your balance and coordination.

Muscles Targeted:

• Core (Abs and Obliques)
• Glutes
• Shoulders

How It Enhances Your Workouts:
The Core Sliders add a new dimension to your workout by requiring you to engage your core muscles to maintain balance and control during each movement. This not only strengthens your core but also helps improve overall body stability, making your workouts more dynamic and effective.

Glute Stretches

After an intense glute workout, it's crucial to stretch your muscles to aid in recovery and maintain flexibility. Here are some effective glute stretches:

Seated Glute Stretch

 

• Sit on the ground with your legs extended.
• Cross one ankle over the opposite knee and gently press down on your knee while leaning forward.
• Hold for 30 seconds and switch sides.

Pigeon Pose

• Start in a plank position and bring one knee forward, placing it behind your wrist while extending the other leg back.
• Lower your hips towards the ground and hold for 30 seconds on each side.

Figure Four Stretch

• Lie on your back with your knees bent.
• Cross one ankle over the opposite knee and gently pull your legs towards your chest.
• Hold for 30 seconds and switch sides.

The Importance of Diet

To maximize your glute workout results, it's essential to follow a balanced diet that supports muscle growth and recovery. Here are some key dietary tips:

Protein Protein is crucial for muscle repair and growth. Incorporate lean protein sources such as chicken, turkey, fish, eggs, and legumes into your diet.

Healthy Fats Healthy fats support hormone production and overall health. Include sources like avocados, nuts, seeds, and olive oil in your meals.

Complex Carbohydrates Complex carbohydrates provide sustained energy for your workouts. Opt for whole grains, vegetables, fruits, and legumes.

Hydration Staying well-hydrated is vital for muscle function and recovery. Aim to drink plenty of water throughout the day.

Final Thoughts

These are some of the best glute exercises for ultimate glute gains. Building strong, well-defined glutes requires a combination of targeted exercises, proper stretching, and a balanced diet. 

The COBA Board offers a range of effective workouts to help you achieve your glute goals. Incorporate these exercises into your fitness routine, stay consistent, and you'll see impressive results in no time. 

Remember, the key to success is dedication and patience. Happy training!

Frequently Asked Questions

What are the best exercises for targeting the glutes? 

Some of the best exercises for targeting the glutes include squats, hip thrusts, Bulgarian split squats, glute bridges, and step-ups, all of which effectively engage and strengthen the glute muscles.

How often should I work out my glutes for the best results? 

For optimal results, aim to train your glutes 2-3 times per week, allowing for rest and recovery between sessions to prevent overtraining and promote muscle growth.

Can I work out my glutes at home without equipment? 

Yes, bodyweight exercises like squats, lunges, and glute bridges can effectively target the glutes at home. However, adding equipment like resistance bands or the COBA Board can enhance your workouts.

How long does it take to see results from glute exercises? 

Visible results can vary depending on factors like your fitness level, consistency, and diet. Generally, you may start noticing improvements in muscle tone and strength within 4-6 weeks of consistent training.

Do I need to use heavy weights to build my glutes? 

While heavy weights can accelerate muscle growth, you can still achieve significant results with bodyweight exercises, resistance bands, and moderate weights, especially when focusing on proper form and muscle activation.

What is the COBA Board and how does it help with glute exercises? 

The COBA Board is a fitness tool designed to enhance stability and balance, increasing muscle activation during glute exercises and ensuring proper form for more effective workouts.

How important is diet in building glutes? 

Diet plays a crucial role in muscle growth and recovery. A balanced diet rich in protein, healthy fats, and complex carbohydrates supports your training efforts and helps achieve the best results.

Can cardio exercises help build glutes? 

While cardio exercises can improve overall fitness and burn fat, they are not as effective as strength training exercises for building and toning the glute muscles.

What should I do if I experience pain during glute exercises? 

If you experience pain (not to be confused with the normal discomfort of muscle fatigue), stop the exercise immediately and consult a fitness professional or healthcare provider to avoid injury.

Are glute exercises beneficial for overall health? 

Yes, strong glutes contribute to better posture, improved athletic performance, reduced risk of injury, and overall lower body strength, benefiting your health and fitness.