Best Glutes Exercises for Mass — Top 10 Ranked
Building glutes size requires the right exercise selection. Not all glutes exercises are created equal — some are dramatically better for muscle building than others. We ranked these based on muscle activation, progressive overload potential, and how well they match the 8-12 reps rep range that muscle building training demands.
Exercises are ranked by: (1) Glutes muscle activation percentage, (2) compatibility with 8-12 reps rep ranges, (3) progressive overload potential, and (4) injury safety at the required intensity.
The hip thrust produces the highest glute activation of any exercise. It allows heavy loading in a position where the glutes are maximally shortened, producing exceptional hypertrophy stimulus.
Key Form Cue
Sit on the floor with your upper back against a bench, barbell across your hips.
The barbell hip thrust is the single best exercise for glute hypertrophy, loading the glutes at peak contraction where a deadlift goes slack. Sit with your upper back on a bench, roll a barbell over your hips, and thrust upward until your torso is parallel to the floor.
Key Form Cue
Position your upper back against a bench at roughly the bottom of your shoulder blades.
The Smith machine hip thrust uses the fixed bar path to eliminate setup hassle and allow easy re-racking mid-set. It targets the glutes identically to the barbell hip thrust but with more stability and faster plate loading.
Key Form Cue
Position a bench inside the Smith machine and sit with your upper back against it.
The single-leg hip thrust doubles the load on each glute by removing one leg from the equation. With your upper back on a bench and one foot planted, thrust upward using only the working-side glute for maximum unilateral development.
Key Form Cue
Set up as for a standard hip thrust with your upper back on a bench.
The sumo deadlift uses a wide stance with toes turned out, placing more emphasis on the glutes and quads while reducing the range of motion compared to conventional deadlifts.
Key Form Cue
Take a wide stance (1.5-2x shoulder-width) with toes turned out 30-45 degrees.
The dumbbell hip thrust is a more accessible version of the barbell hip thrust, perfect for home gyms or beginners who are not ready for barbell loading. Hold a dumbbell on your hips and drive upward for glute-focused hip extension.
Key Form Cue
Sit with your upper back against a bench and hold a dumbbell vertically on your lap.
The barbell glute bridge is performed lying flat on the floor instead of elevated on a bench, reducing range of motion but allowing heavier loads. Roll the barbell over your hips, plant your feet, and drive upward for maximum glute contraction.
Key Form Cue
Lie flat on the floor and roll a padded barbell over your hips.
The kettlebell hip thrust provides loaded glute training with a more accessible weight than a barbell. Sit with your upper back on a bench, place the kettlebell on your hips, and drive up into full hip extension.
Key Form Cue
Sit on the floor with your upper back resting against a bench and knees bent.
The cable pull-through is a hip-hinge movement that targets the glutes with constant cable tension. It is an excellent exercise for learning the hip-hinge pattern and for glute activation.
Key Form Cue
Stand facing away from a low cable, straddling the rope attachment.
The glute bridge is the foundational glute exercise. Lying on the floor, you drive your hips up by squeezing your glutes. It is simpler than the hip thrust and is an excellent warm-up or standalone exercise.
Key Form Cue
Lie on your back with knees bent and feet flat on the floor, hip-width apart.
Put these exercises into a real program
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