Most people train their glutes with the same classic moves: squats, hip thrusts, and deadlift variations. These are great exercises, but relying on them alone can leave gaps in strength, muscle activation, and movement skill. The glutes are a large, complex muscle group with multiple roles — hip extension, external rotation, abduction, and stabilization.
To develop them fully and build a stronger lower body fast, you need movements that challenge the glute muscles from fresh angles.
This article breaks down three lesser known but highly effective glute exercises. Each one is supported by scientific evidence showing why it works, which muscles it targets, and how it can help you build strength and power quickly. Everything is explained in friendly, straightforward language so you can put these movements to work right away.
Why Lesser Known Glute Exercises Work
Adding variety to your training isn’t just about novelty. Research shows that targeting muscles through different joint angles and loading patterns can increase recruitment of specific fibers, improve strength development, and reduce plateaus. For example, studies demonstrate that exercises involving hip abduction and external rotation activate the gluteus medius and gluteus minimus more strongly than standard sagittal-plane lifts such as squats (Distefano et al., 2009).
Other studies show that altering the direction of resistance or load placement can significantly change gluteus maximus activation (Bishop et al., 2018).
In short, lesser known exercises can activate parts of the glutes that major lifts sometimes miss. This leads to better muscle balance, stronger performance in big lifts, and a lower risk of knee, hip, and lower back pain caused by weak or underactive glute muscles.
1. Cable Backward Diagonal Step-Out
This movement targets the gluteus maximus and gluteus medius through hip extension combined with outward diagonal movement — something most exercises fail to include.
Why It Works
Diagonal force vectors increase glute activation by combining extension with external rotation and abduction. This mirrors how the glutes work in athletic movements such as sprinting, cutting, and jumping. Research on resistance direction suggests that changing the line of pull increases gluteus maximus activation by shifting the mechanical demand on the hip joint (Bishop et al., 2018).
In addition, the step-out position increases pelvic stability demand. Studies show that single-leg loading improves recruitment of the gluteus medius, a key stabilizer required for knee and hip alignment during explosive movement (Distefano et al., 2009).
How to Do It
- Attach an ankle strap to a low cable.
- Stand sideways to the machine, with the cable leg closest to the stack.
- Step slightly forward on the non-working leg.
- Sweep the cable leg backward and outward at a 45-degree angle.
- Keep the torso tall and avoid rotating the hips.
- Control the return and repeat.
Coaching Tips
- Think “back and out” rather than straight back.
- Keep toes pointed forward to prevent cheating with rotation.
- Perform 12–15 controlled reps per side to feel deep glute engagement.
What You’ll Feel
Expect strong activation in the upper and outer glutes — commonly undertrained areas that contribute to hip power and shape.
2. Seated Banded Hip Abduction Lean-Forward Variation
Hip abduction machines and banded abductions are popular, but this variation dramatically increases activation of the gluteus maximus — especially the upper fibers.
Why It Works
The lean-forward hip-abduction movement targets the glutes in a shortened position while also increasing the role of the gluteus maximus due to hip flexion. Biomechanical research shows that greater hip flexion increases upper gluteus maximus activation (Kumagai et al., 2018). Meanwhile, hip abduction itself strongly targets the gluteus medius, which is essential for pelvic stability and lower-body force transfer (Semciw et al., 2016).
A 2019 EMG analysis by Lewis et al. also found that adding forward trunk flexion during hip abduction increases overall glute activation by shifting the line of pull and avoiding compensation from the tensor fasciae latae, which tends to dominate in standard abduction movements.
How to Do It
- Sit on a bench with a resistance band placed just above your knees.
- Lean your torso forward roughly 30 degrees.
- Drive your knees outward against the band while keeping your feet flat.
- Pause at the peak contraction for one second.
- Slowly bring the knees back in and repeat.
Coaching Tips
- Keep your spine neutral — not rounded.
- Maintain constant tension on the band.
- Push the knees out, not the feet.
What You’ll Feel
This exercise delivers a strong burn in the upper gluteus maximus and gluteus medius. It’s excellent as a finisher or high-rep accessory movement.
3. Long-Leg Hip Extension (Straight-Leg Kickback)
Unlike the common bent-knee kickback, this variation targets the gluteus maximus more effectively because it reduces hamstring involvement and places more mechanical tension on the glutes.
Why It Works
Research shows that the gluteus maximus becomes the primary hip extensor when the knee is fully extended because hamstring recruitment decreases significantly as knee flexion reduces (Worrell et al., 2001). This shifts more workload to the glutes during hip extension.
Additionally, keeping the leg long increases the moment arm, creating more torque at the hip joint. A study by Contreras et al. (2015) demonstrated that hip-extension torque increases gluteus maximus EMG readings, indicating greater muscle activation under longer lever conditions.
The long-leg hip extension also increases core and pelvic stability demands, activating supporting muscles needed for athletic power.
How to Do It
- Use a cable machine with an ankle strap or perform on all fours with a band.
- Keep the working leg straight, toes slightly pointed down.
- Lift the leg backward using pure hip extension — avoid arching the lower back.
- Raise until the leg is in line with the torso; no higher.
- Lower slowly and repeat.
Coaching Tips
- Imagine pushing the heel toward the wall behind you.
- Keep your ribs tucked to avoid lumbar compensation.
- Use moderate resistance and controlled reps.
What You’ll Feel
Expect deep gluteus maximus activation without hamstrings taking over. The movement should feel smooth and isolated with minimal lower-back involvement.
How to Program These Exercises
Frequency and Volume
To build a stronger lower body fast, train the glutes 2–3 times per week. Each workout should include a mix of compound movements and targeted glute work. For the exercises in this article:
- Cable Diagonal Step-Out: 3–4 sets of 10–15 reps
- Seated Lean-Forward Hip Abduction: 3 sets of 15–25 reps
- Long-Leg Hip Extension: 3–4 sets of 12–20 reps
Higher reps on isolation movements are supported by research demonstrating that glutes respond well to metabolic stress and moderate, repeated tension (Schoenfeld, 2010).
When to Use These Exercises
- Warm-up: Use the hip abduction variation to wake up the glutes before squats or deadlifts.
- Main session: Use the cable diagonal step-out as an accessory after heavy lower-body lifts.
- Finisher: Use high-rep long-leg hip extensions to fully fatigue the glutes at the end.
Pairing for Maximum Results
Pairing exercises that target different parts of the glutes enhances balanced development. Example session:
- Heavy squat or hip thrust
- Long-leg hip extension (glute max-focused)
- Cable diagonal step-out (glute max + glute med)
- Lean-forward hip abduction (glute med + upper glute max)
This balanced approach ensures full glute development and faster improvements in overall lower-body strength.
The Science Behind Faster Results
Increased Muscle Fiber Recruitment
When exercises challenge muscles through unfamiliar angles or resistances, neuromuscular demand increases. Research on novel movement patterns shows they enhance motor-unit recruitment, which accelerates strength improvements (Carroll et al., 2006).
Improved Hip Joint Stability
Weak glutes — especially weak gluteus medius — contribute to knee valgus, poor squat mechanics, and reduced power output. Studies repeatedly show that strengthening glute stabilizers improves biomechanics and reduces injury risk (Hollman et al., 2009).
Accelerated Strength Gains Through Variety
Scientific reviews highlight that varying exercises stimulates new adaptations by stressing muscle fibers differently (Schoenfeld, 2010). This contributes to hypertrophy and strength increases more quickly than performing the same limited set of movements.
Common Mistakes to Avoid
Overusing the Lower Back
If the lower back arches during hip extension exercises, it reduces glute activation. Stabilizing the torso is essential for proper glute recruitment.
Letting the Tensor Fasciae Latae Take Over
In abduction movements, the TFL often tries to dominate. Leaning forward reduces its role and ensures the glutes remain the primary movers.
Using Too Much Weight
Especially for cable or banded exercises, using excessive resistance reduces range of motion and muscle control. Moderate loads with full range produce superior glute activation.
Conclusion
If you want a stronger lower body fast, you need to challenge your glutes from multiple directions — not just with traditional squats and hip thrusts. The three exercises covered in this article activate parts of the glutes that are often undertrained but essential for strength, power, and stability. Supported by scientific evidence, these movements help you build a more balanced and powerful lower body in less time.
Add them to your training routine consistently and you’ll feel the difference: stronger lifts, better hip stability, and noticeably improved glute development.
Bibliography
- Bishop, C., Turner, A. & Read, P. (2018) ‘Effects of inter-limb asymmetries on physical and sports performance: a systematic review’, Journal of Sports Sciences, 36(10), pp. 1137–1144.
- Carroll, T. J., Riek, S. & Carson, R. (2006) ‘Neural adaptations to resistance training’, Sports Medicine, 36(2), pp. 151–157.
- Contreras, B., Vigotsky, A.D., Schoenfeld, B.J. et al. (2015) ‘Effects of a six-week hip thrust vs. front squat resistance training program on performance’, Journal of Strength and Conditioning Research, 29(11), pp. 3149–3159.
- Distefano, L.J., Blackburn, J.T., Marshall, S.W. & Padua, D.A. (2009) ‘Gluteal muscle activation during common therapeutic exercises’, Journal of Orthopaedic & Sports Physical Therapy, 39(7), pp. 532–540.
- Hollman, J.H. et al. (2009) ‘Comparison of hip and knee kinematics during walking between healthy women and women with patellofemoral pain’, Journal of Orthopaedic & Sports Physical Therapy, 39(1), pp. 12–19.
