With summer right around the corner, you’re likely itching for those glute gains (us, too!).
While increased glute size is always a plus, increased glute strength also comes with its own unique benefits. Namely, it supports hip and knee health, improves power and athleticism, and makes everyday movements like taking the stairs and walking soooo much easier.
The best part about training glutes? It doesn’t take a long time. You can boost your strength and size with only a handful of exercises—so long as you select weights that challenge you.
Designed by me, Cori Ritchey, strength and conditioning specialist and fitness editor here at Women’s Health, this workout is curated with efficiency and effectiveness in mind. So, grab your equipment, toss on your favorite tunes, and let’s get moving.
Instructions: Warm up with 5 minutes of light cardio (walking, biking, jogging). Do the following four moves for the allocated amount of reps. Choose weights that feel challenging—if the exercise calls for 8 reps, find a weight that would cause you to start to lose your form at 10 reps (keeping two reps in reserve). In other words, find a weight that feels like an 8 out of 10 in terms of difficulty. Effort is the main driver of muscle growth, so don’t be afraid to go heavy once you have form down. If you’re lacking heavier weights, simply increase the rep range to where you come within 2 to 3 reps of failure. Rest for 1 minute between sets, and at least 2 minutes between exercises.
Ready to fully commit to growing your glutes? Try our 6-Week Glute Gains Plan, here.
Goblet or Back Squat
Why it works: The goblet squat is great exercise for introducing weight to your squats, while simultaneously activating your core. Holding the weight in this “goblet” position trains your body to avoid common form mistakes, like leaning forward or arching your lower back. If you’re an experienced lifter with access to a squat rack, you can also swap this move for a barbell back squat.
How to:
- Stand with feet hip-width apart and hold a weight in front of your chest with both hands, elbows pointing towards the floor.
- Hinge hips back and bend knees to lower into a squat.
- Push through the whole foot, and power through the glutes to return to standing. That's 1 rep.
Sets and Reps: Do 3 sets of 6 to 8 reps.
Hip Thrusts
Why it works: Hip thrusts are the glute gains holy grail. They take the glutes through their full range of motion, making them one of the most effective exercises for building glute strength and size.
How to:
- Sit with feet flat on the floor in front of workout bench or box, resting your shoulder blades directly across the surface. (Option to put dumbbell or barbell across your lap.)
- Lift bottom up off the floor so that your shoulder blades are supporting you on the bench. Walk feet out until planted slightly beyond knees. This is your starting position.
- Push through heels and squeeze glutes to extend hips up until body forms a straight line from shoulders to knees.
- Reverse the movement to return to start. That's 1 rep.
Sets and Reps: Do 3 sets of 6 to 8 reps.
Step Ups
Why it works: Step-ups work the glutes while adding a stability challenge. Because they’re a unilateral exercise, they also help improve strength discrepancies between each leg.
How to:
- Stand with feet hips-width apart in front of an elevated surface or step. Hold dumbbells by your sides.
- Lift left foot and step onto the elevated surface.
- Press into the left foot and lift the right leg up to the chest, lengthening the glute.
- Step the right foot back to start and bring the left to meet it. That's 1 rep. Complete all reps before switching sides.
Sets and Reps: Do 3 sets of 8 to 10 reps on each side.
Clam Shells
Why it works: Clam shells are a highly effective exercise for working the whole glute, while also targeting your inner and outer thighs for a well-rounded lower body burn.
How to:
- Start lying on the right side of a mat, propped up on the right forearm, with an optional mini-band around your thighs.
- Stack left foot over right with legs bent at 90 degrees and heels in line with glutes.
- Without moving hips or disconnecting feet, drive left knee straight up toward ceiling, squeezing the glutes.
- Reverse the movement to return to start. That's 1 rep. Complete all reps before switching sides.
Sets and Reps: Do 2 sets to failure on each side.
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Cori Ritchey, C.S.C.S., is the fitness editor at Women's Health, as well as a certified strength and condition coach and group fitness instructor. She’s reported on topics regarding health, nutrition, mental health, fitness, sex, and relationships for several years. You can find more of her work in Men’s Health, HealthCentral, Livestrong, Self, and others.
