5 Best Glute Exercises for a Round, Defined, and Attractive Lower Body

Building well-developed glutes is essential not just for aesthetics but also for functional movement and athletic performance. Strong glutes contribute to better posture, improved athletic ability, and injury prevention, particularly in the lower back and knees (Boren et al., 2011).

This article explores five of the most effective glute exercises backed by scientific research to help you sculpt a round, defined, and attractive lower body.

Hip Thrusts

Hip thrusts are one of the most effective exercises for glute development. Research has shown that hip thrusts activate the gluteus maximus to a higher degree than traditional squats (Contreras et al., 2015).

This is because the exercise places the glutes under constant tension while keeping the knee joint at a favourable angle, minimising quadriceps involvement and allowing the glutes to take on most of the workload.

How to Perform:

1. Sit on the ground with your upper back resting against a bench.
2. Roll a barbell over your hips and bend your knees so your feet are flat on the floor.
3. Drive through your heels and extend your hips until your body forms a straight line from shoulders to knees.
4. Squeeze your glutes at the top and lower the barbell under control.

Why It Works:

• Maximises glute activation compared to other lower body exercises.
• Increases hypertrophy by allowing for progressive overload.
• Reduces spinal loading compared to back squats, making it a safer alternative for those with lower back issues.

Bulgarian Split Squats

Bulgarian split squats are an excellent unilateral exercise that enhances glute activation while also improving balance and stability. A study by Distefano et al. (2009) found that single-leg exercises engage the glute medius significantly, contributing to hip stability and reducing the risk of injuries.

How to Perform:

1. Stand in a lunge position with one foot elevated on a bench behind you.
2. Lower your back knee towards the ground while keeping your front knee aligned with your toes.
3. Push through your front heel to return to the starting position.
4. Repeat on the other leg.

Why It Works:

• Enhances unilateral strength and corrects muscle imbalances.
• Places more emphasis on the glutes compared to standard squats.
• Improves core stability and coordination.

Romanian Deadlifts

The Romanian deadlift (RDL) is a hip hinge exercise that effectively targets the glutes and hamstrings. Research indicates that exercises involving hip extension under load, such as RDLs, lead to significant glute hypertrophy (McCurdy et al., 2018).

How to Perform:

1. Hold a barbell or dumbbells in front of you with a slight bend in the knees.
2. Hinge at the hips and lower the weight while keeping your back straight.
3. Lower until you feel a stretch in your hamstrings, then return to standing by driving your hips forward.

Why It Works:

• Puts the glutes under eccentric load, promoting muscle growth.
• Strengthens the posterior chain, improving athletic performance.
• Reduces injury risk by reinforcing proper hip hinge mechanics.

Step-Ups

Step-ups are a simple yet highly effective glute-building exercise. A study by Ebben et al. (2009) showed that step-ups generate high levels of glute activation, particularly when performed with a controlled tempo and appropriate resistance.

How to Perform:

1. Stand in front of a bench or platform with dumbbells in hand.
2. Place one foot on the platform and drive through your heel to step up.
3. Slowly lower yourself back down with control.
4. Repeat on the other leg.

Why It Works:

• Engages the glutes and promotes muscular endurance.
• Mimics natural movement patterns, enhancing functional strength.
• Reduces joint stress compared to heavy bilateral exercises like back squats.

Glute Bridges

Glute bridges are a foundational movement for activating and strengthening the glutes. Research by Andersen et al. (2018) suggests that glute bridges effectively target the gluteus maximus while reducing lower back strain, making them an excellent choice for those with back pain.

How to Perform:

1. Lie on your back with your knees bent and feet flat on the ground.
2. Push through your heels to lift your hips until your body forms a straight line from shoulders to knees.
3. Squeeze your glutes at the top and slowly lower back down.

Why It Works:

• Provides high levels of glute activation with minimal equipment.
• Reduces lower back stress compared to loaded hip thrusts.
• Improves hip mobility and stability.

Conclusion

Incorporating these five exercises into your training routine will help you develop round, defined, and strong glutes. Each exercise provides unique benefits, whether it’s maximising muscle activation, improving unilateral strength, or enhancing hip stability. Consistency, progressive overload, and proper form are key to achieving the best results.

Key Takeaways Table

References

• Andersen, L.L., Magnusson, S.P., Nielsen, M. et al. (2018). Muscle Activation during Selected Lower-Body Strength Exercises. Journal of Strength and Conditioning Research, 32(5), pp.1200-1207.
• Boren, K., Conrey, C., Le Coguic, J., Paprocki, L., Voight, M. and Robinson, T.K. (2011). Electromyographic Analysis of Gluteus Medius and Gluteus Maximus during Rehabilitation Exercises. International Journal of Sports Physical Therapy, 6(3), pp.206-223.
• Contreras, B., Vigotsky, A., Schoenfeld, B.J., Beardsley, C. and Cronin, J. (2015). A Comparison of Gluteus Maximus, Biceps Femoris, and Vastus Lateralis Electromyographic Activity in the Back Squat and Barbell Hip Thrust Exercises. Journal of Applied Biomechanics, 31(6), pp.452-458.
• Distefano, L.J., Blackburn, J.T., Marshall, S.W. and Padua, D.A. (2009). Gluteal Muscle Activation during Common Therapeutic Exercises. Journal of Orthopaedic and Sports Physical Therapy, 39(7), pp.532-540.
• Ebben, W.P., Feldmann, C.R., Dayne, A., Mitsche, D., Alexander, P. and Knetzger, K.J. (2009). Muscle Activation during Lower Body Resistance Training. Journal of Strength and Conditioning Research, 23(3), pp.1056-1063.
• McCurdy, K., Langford, G.A., Ernest, J.M., Jenkerson, D. and Doscher, M. (2018). Comparison of Lower Extremity EMG between the Two-Leg Squat and Modified Single-Leg Squat in Female Athletes. Journal of Sport Rehabilitation, 27(5), pp.452-458.