Glute strength exercises: choose a few movements you can progress
A useful glute program does not need a different exercise for every day of the month. Choose a few movements you can perform, understand what each one asks of you, and give yourself time to improve them. The goal can be practical strength, confidence in a task, or muscle development—without promising a particular body shape.
Key takeaways
- Choose movements you can repeat and gradually challenge.
- The “burn” is not a direct measurement of long-term muscle growth.
- Exercise selection should match your goal and available equipment.
In this guide
What one squat-versus-hip-thrust trial found
A peer-reviewed trial in Frontiers in Physiology compared nine weeks of squat and hip-thrust training in previously minimally trained young adults. Gluteal growth was similar, while some strength changes favoured the movement practised. Muscle-activation readings did not reliably predict growth. The study is useful, but it does not establish a single best exercise for every person or training history.[1]
Start with movement patterns
The NSCA exercise and program-design chapters provide a framework for selecting and progressing resistance exercises. The example below applies those general principles; it is not a copy of the trial’s program.[2]
| Pattern | A starting option | A way to adjust it |
|---|---|---|
| Squat | Sit-to-stand or goblet squat | Change support, depth, or resistance |
| Hip hinge | Wall hinge, then a light Romanian deadlift with instruction | Add a small load when the pattern feels controlled |
| Bridge or thrust | A comfortable floor bridge | Add resistance when bodyweight becomes manageable |
| Single-leg task | Supported step-up | Choose a stable support and an appropriate step height |
Pick two patterns for a session rather than doing every option to exhaustion. For example, practise a supported squat and a bridge on one day, then a hinge and a low step-up on another. Start with a manageable number of sets and repetitions, then assess the response.
Make progression visible
For an original starting example, use one or two controlled sets in a range of about eight to twelve repetitions. Leave a few repetitions in reserve while you learn. Record the variation and resistance; when the current dose becomes consistently manageable, change one variable.
A change might be a slightly heavier weight, a lower hand support, or more repetitions within your chosen range. More exercises are not automatically a better progression. A small set of familiar movements makes it easier to tell what is improving.
Keep the goal separate from the marketing
A muscle-building study does not promise a particular silhouette, posture correction, cellulite change, or an end to back pain. Your response depends on more than the exercise name, and a visual comparison with someone else does not measure the quality of your training.
If you are choosing a movement because of pain or a rehabilitation goal, ask a qualified professional how that goal should guide selection and progression. “Weak glutes” is not a diagnosis that can explain every uncomfortable movement.
Check whether the plan is working for you
- Can you perform the chosen task with more confidence?
- Can you repeat or gradually increase the dose?
- Are you recovering enough to keep the schedule?
- Does the plan still fit the goal you selected?
A few more answers
Are hip thrusts always better than squats for glutes?
The cited trial found similar gluteal growth in its participants, with other differences between movements. Select exercises based on your goal, ability, equipment, and response.[1]
Will stronger glutes automatically fix my posture?
A stronger movement pattern may be useful, but posture and pain are not explained by one muscle group. Avoid a guaranteed correction claim based on a glute routine alone.
Sources & further reading
Study designs and populations matter. The examples in this guide are original editorial applications; a cited paper may study a different program. How we use evidence
- 1Randomized trial
Hip thrust and back squat training elicit similar gluteus muscle hypertrophy and transfer similarly to the deadlift
Plotkin DL et al. · Frontiers in Physiology · 2023
DOI: 10.3389/fphys.2023.1279170
Peer-reviewed journal version; the earlier preprint is not used as the article’s reference.
- 2Textbook
Essentials of Strength Training and Conditioning, 4th edition
Haff GG, Triplett NT, editors · Human Kinetics / National Strength and Conditioning Association · 2016
Chapters 7 (age and sex), 14 (warm-up and flexibility), 16 (bodyweight training), and 17 (program design). Reference copy supplied by the site owner.
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