Image source: Fit Kulture
Top 3 Glute Exercises
Let’s be honest — we all want glutes that not only look great in jeans but also give us the strength and support we need for workouts, sports, and everyday movement. If you’ve been doing endless squats and wondering why your glutes won’t grow, it might be time to upgrade your game.
In this post, we’re breaking down the top 3 glute exercises that can move the needle — and they don’t all involve barbell squats (shocker, we know). These are tried, tested, and glute-burn-approved.
These three exercises target different parts of the glutes from multiple angles. With the proper form and smart foot placement — these exercises can be way more effective than just piling on more squats or praying to the glute gods.
Why Glute-Focused Workouts Matter
Glute training isn’t just about aesthetics — it’s about function. Strong, well-developed glutes play a major role in improving posture, reducing lower back pain, boosting athletic performance, and keeping your knees and hips healthy. So if you’ve been skipping proper glute work, you’re not just missing out on gains — you’re leaving strength and stability on the table.
1. Glute-Focused Leg Press
Why It Works
The leg press machine often gets typecast as a quad-dominant movement — but with a few simple tweaks, it becomes one of the most powerful tools for glute activation. If you want to make sure you’re doing it correctly, check out this glute-focused leg press tutorial to learn the exact setup and form adjustments for maximum glute engagement.
How to Do It Right
- Foot Placement: Place your feet higher on the platform, slightly wider than shoulder-width, and angle your toes just slightly outward.
- Range of Motion: Lower the platform until your knees are at about 90 degrees or just past it. Keep your back flat and hips down.
- Drive Through Heels: Push through your heels to engage the glutes instead of the quads.
Pro Tip
Adjust the backrest so you’re seated more upright — this increases hip flexion and glute engagement.
2. Hip Thrust Machine
Why It Works
The hip thrust is the king (or queen) of glute exercises — and the machine version removes the awkward barbell setup so you can focus on the burn.
How to Do It Right
- Setup: Sit with the pad across your hips and upper back on the backrest.
- Form: Keep your core tight, chin tucked, and drive your hips upward until your body is in a straight line from shoulders to knees.
- Control the Eccentric: Lower slowly and reset with control.
Pro Tip
Pause at the top for 1–2 seconds and really squeeze the glutes.
3. Hip Abduction Machine
Why It Works
This machine targets the gluteus medius and minimus — the smaller muscles responsible for shape and side-booty growth.
How to Do It Right
- Lean Forward: Slightly lean your upper body forward for better glute activation.
- Pause and Squeeze: At the peak of each rep, pause and contract your glutes.
- Keep Tension: Avoid letting the weights slam — control both directions.
Pro Tip
Superset this with another compound movement (like the leg press or walking lunges) and thank us later.
Common Mistakes to Avoid
- Letting knees cave in on leg press
- Rushing reps without muscle control
- Using too much weight and sacrificing range of motion
- Relying only on squats and deadlifts
- Skipping warm-ups or glute activations
The Perfect Glute Workout Using These 3 Moves
- Glute-Focused Leg Press: 4 sets of 10–12 reps (slow negatives, full depth)
- Hip Thrust Machine: 4 sets of 8–10 reps (pause and squeeze)
- Hip Abduction Machine: 3 sets of 15–20 reps (controlled reps)
- Optional Finisher: Glute kickbacks or cable pull-throughs — 2 sets to burnout
Final Thoughts: Put Your Glutes to Work
You don’t need a hundred different glute exercises — you just need the right ones done with intention. If you’ve been putting in the work but not seeing results, it’s time to fine-tune your form and focus on quality. Your glutes will thank you.
