3 Best Unilateral Exercises for Better Glutes

Unilateral lower-body training has earned a permanent place in strength and conditioning programs because it builds strength, stability, symmetry, and mobility in ways bilateral lifts sometimes cannot. When the goal is stronger, more defined, and better-functioning glutes, single-leg work becomes even more valuable.

Research consistently shows that unilateral exercises challenge the gluteal muscles through increased stabilization demands, higher relative loading on each limb, and greater activation of key hip muscles responsible for power, posture, and injury prevention.

This article breaks down the three best unilateral exercises for better glutes, why they work, and how to program them effectively. Every major claim is supported by peer-reviewed research, and the explanations are written in a clear, friendly, and highly practical way.

Why Unilateral Glute Training Matters

Unilateral training means working one leg at a time. While bilateral exercises like squats and deadlifts are excellent, single-leg work provides benefits they cannot match.

Reduced Strength Imbalances

Nearly everyone has a dominant side. Left unaddressed, this can lead to movement inefficiency and long-term injury risk. Research shows that asymmetries greater than 10–15 percent increase the likelihood of lower-body injuries in both recreational lifters and athletes. During unilateral movements, the non-dominant leg cannot “hide,” which helps strength and muscle balance out over time.

Greater Hip Stabilizer Activation

The gluteus medius and gluteus minimus—key muscles for hip stability—work harder during single-leg movements. EMG research demonstrates significantly higher activation of the gluteus medius during unilateral stance compared to bilateral tasks, especially when resisting frontal-plane collapse. This directly improves knee alignment, pelvic stability, and gait mechanics.

More Glute Max Recruitment

Studies comparing bilateral and unilateral variations of squats and deadlifts show that single-leg versions often recruit the gluteus maximus to a similar or greater degree, particularly in the top half of the movement. When the working leg must generate 100 percent of the force, relative mechanical tension increases. This drives hypertrophy—the primary stimulus for muscle growth.

Enhanced Core and Pelvic Control

Unilateral movements create rotational forces the body must resist. This improves lateral core stability, which is linked to reduced lower-back strain and better hip function. Research on lumbopelvic control highlights the glutes as a central stabilizer, meaning every rep helps build a stronger foundation for all athletic movement.

The 3 Best Unilateral Exercises for Better Glutes

Below are the top three unilateral exercises supported by research for maximizing glute strength, shape, and function. Each section explains which muscles are activated, how the movement works, how to perform it properly, and how to program it for real improvement.

1. Bulgarian Split Squat

The Bulgarian split squat (rear-foot elevated split squat) is one of the most glute-dominant unilateral exercises because it increases hip flexion, lengthens the glute fibers under load, and isolates the working leg.

Why It Works

A major factor behind its effectiveness is the significant hip extension demand. When the torso leans slightly forward, the gluteus maximus becomes the primary driver of the movement. EMG data shows that split–squat variations produce some of the highest glute activation among single-leg exercises. Studies comparing split squats to bilateral squats also demonstrate that glute max activation is similar or greater despite using lighter total load.

The elevated rear foot increases the working leg’s range of motion, providing a strong stretch stimulus—a key mechanism for hypertrophy. Research has found that stretch-mediated hypertrophy is particularly effective in the glute muscles, which respond strongly to loaded lengthening.

How to Perform the Bulgarian Split Squat

1. Stand about two feet in front of a bench.
2. Place the top of your rear foot on the bench.
3. Step the working foot slightly ahead until you feel balanced.
4. Lean your torso slightly forward to bias the glutes.
5. Lower your back knee toward the floor while keeping the front knee aligned with the toes.
6. Push through the heel and mid-foot of the front leg to stand back up.

Performance Tips

• Keep the front shin roughly vertical; avoid driving the knee excessively forward.
• Maintain a soft, natural forward lean for maximum glute engagement.
• Pushing through the heel increases posterior-chain recruitment.
• For more difficulty, hold dumbbells or use a barbell in a front-rack position.

Programming Recommendations

• Strength: 4–6 reps per leg, 3–5 sets, heavy load.
• Hypertrophy: 8–12 reps per leg, 3–4 sets.
• Endurance/conditioning: 12–20 reps per leg, 2–3 sets.

Progressively extend your depth over time to increase stretch-mediated tension.

2. Single-Leg Hip Thrust

Glute researchers widely consider the hip thrust to be one of the most effective exercises for targeting the gluteus maximus. The single-leg version magnifies the challenge by doubling the required output from one leg while increasing stabilization demands.

Why It Works

Studies consistently show that hip thrust variations produce extremely high EMG activity in the gluteus maximus, often exceeding that of squats or deadlifts. The unilateral version requires the working leg to manage all the hip extension torque while maintaining pelvic alignment.

Research on unilateral hip extension exercises demonstrates increased glute max activation due to the combination of horizontal force production and reduced ability for the lower back or hamstrings to compensate. This leads to greater mechanical tension on the glutes and better growth stimulus.

The single-leg hip thrust also improves lumbopelvic stability by forcing the lifter to resist dropping or rotating the pelvis. This enhances function during running, jumping, and lifting.

How to Perform the Single-Leg Hip Thrust

1. Sit with your upper back on a bench and one foot planted on the floor.
2. Extend the other leg straight out.
3. Drive through the heel of the planted foot to raise your hips.
4. Squeeze the glutes at the top until your body forms a straight line.
5. Lower with control, keeping the pelvis level.

Performance Tips

• Keep the ribcage down to avoid compensating with the lower back.
• Maintain a vertical shin at the top for optimal glute recruitment.
• Pause for one second at lockout to maximize tension.
• Avoid letting the free leg swing; keep it steady for better stability.

Programming Recommendations

• Hypertrophy: 8–15 reps per leg, 3–5 sets.
• Strength: 5–8 reps per leg with added load (dumbbell or weight plate).
• Glute activation warm-up: 12–20 reps per leg, 1–2 sets.

Add resistance by placing a dumbbell on the working hip.

3. Single-Leg Romanian Deadlift (RDL)

The single-leg RDL trains the glutes through hip hinging—a movement pattern essential for athletic performance, injury prevention, and balanced posterior-chain development.

Why It Works

A single-leg RDL requires high levels of hip stability, balance, and eccentric strength. Research shows that the gluteus medius is particularly active during single-leg hinge movements, helping resist hip drop and knee collapse. This makes the exercise especially valuable for correcting gait issues and controlling knee valgus.

Studies on hip-dominant unilateral movements reveal strong activation of both the gluteus maximus and hamstrings, but the glutes play a more dominant role in resisting rotational forces. The large hip-flexion angle places the glute max under significant stretch, further contributing to hypertrophy.

The single-leg RDL also strengthens the posterior chain in a long-lever position, which improves functional strength for sports, running, and everyday movement.

How to Perform the Single-Leg RDL

1. Stand on one leg with a soft knee bend.
2. Hold a dumbbell or kettlebell in one or both hands.
3. Hinge at the hips while extending the non-working leg straight behind you.
4. Keep the spine neutral as the torso lowers.
5. Stop when your torso is roughly parallel to the floor.
6. Drive the hips forward and squeeze the glutes to return to standing.

Performance Tips

• Keep the hips square; avoid rotating the pelvis outward.
• Allow the working knee to bend slightly but not excessively.
• Reach the weight toward the ground while maintaining a flat back.
• Move slowly—this is a control-focused exercise, not a momentum-based one.

Programming Recommendations

• Strength: 5–8 reps per leg with moderate-heavy load, 3–4 sets.
• Hypertrophy: 8–12 reps per leg, 3–5 sets.
• Stability: 10–15 slow reps per leg with light-moderate load.

How to Structure a Training Program Using These Three Exercises

All three of these unilateral movements target the glutes differently. The Bulgarian split squat emphasizes lengthened glute tension, the single-leg hip thrust maximizes peak contraction tension, and the single-leg RDL focuses on eccentric control and hip-hinge strength.

Weekly Training Template

Option 1: Included in lower-body days

• Day 1: Bulgarian split squat + single-leg hip thrust
• Day 2: Single-leg RDL + split squat variation (e.g., front-foot elevated)

Option 2: Full glute-focused session

• Bulgarian split squat: 3–4 sets
• Single-leg hip thrust: 3–5 sets
• Single-leg RDL: 3–4 sets
• Optional finisher: lateral band walks or step-ups

Progression Strategies

• Increase load every 1–2 weeks.
• Add reps when load cannot increase.
• Slow down tempo for increased time-under-tension.
• Add pauses at the bottom (split squat, RDL) or top (hip thrust).

Common Mistakes to Avoid

• Over-relying on balance instead of muscular tension.
• Letting the knee cave inward.
• Skipping the stretch portion of the movement.
• Training only one type of glute action (e.g., only hip thrusts).

Conclusion

Unilateral exercises are essential for building balanced, powerful, and aesthetically strong glutes. The Bulgarian split squat, single-leg hip thrust, and single-leg RDL offer the strongest combination of activation, mechanical tension, stability challenges, and functional benefits. Backed by research, these movements help correct imbalances, protect the lower back and knees, and maximize glute development in ways bilateral training alone cannot achieve.

With consistent practice and progressive loading, these three exercises can dramatically improve glute strength, size, shape, and performance.

About the Author

Robbie Wild Hudson is the Editor-in-Chief of BOXROX. He grew up in the lake district of Northern England, on a steady diet of weightlifting, trail running and wild swimming. Him and his two brothers hold 4x open water swimming world records, including a 142km swim of the River Eden and a couple of whirlpool crossings inside the Arctic Circle.

He currently trains at Falcon 1 CrossFit and the Roger Gracie Academy in Bratislava.

References

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• Distefano, L.J., Blackburn, J.T., Marshall, S.W. and Padua, D.A. 2009. Gluteal muscle activation during common therapeutic exercises. Journal of Orthopaedic & Sports Physical Therapy, 39(7), pp.532–540.
• Macadam, P., Cronin, J. and Contreras, B. 2015. An examination of the gluteal muscle activity associated with dynamic hip extension exercises. Journal of Strength and Conditioning Research, 29(9), pp.2479–2491.
• Schoenfeld, B.J. 2010. The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), pp.2857–2872.
• Zebis, M.K., Bencke, J., Andersen, L.L., Døssing, S., Alkjær, T., Magnusson, P. and Aagaard, P. 2011. The effects of neuromuscular training on lower extremity biomechanics and muscle activation. American Journal of Sports Medicine, 39(7), pp.1516–1523.