13 Glute Exercises: Benefits of Working Your Glutes

The glutes are the largest muscle group in the posterior chain and provide foundational strength for the lower body; they're commonly referred to as the buttocks or butt. The glutes are made up of three muscles: the gluteus maximus, gluteus medius, and gluteus minimus. These three muscles work together to provide mobility to the lower body, improving hip extension, abduction, and rotation. Strong glutes help you perform both daily tasks and athletic movements with ease. There are several notable benefits to exercising your glutes. 1. __Glute exercises can help reduce back pain__. Weak glutes can lead to pain in your lower back. By practicing glute exercises, you build strength in your buttocks and hips to support the lower back and alleviate back pain. 2. __Glute exercises can help improve your posture__. Your glutes belong to a category of muscles known as stabilizers. They work in conjunction with other muscles in your posterior chain to help strengthen your back and prevent slouching. 3. __Glute exercises can help develop your entire posterior chain__. Your posterior chain includes your glutes, hamstrings, and spinal erectors. No matter your fitness level, having a strong posterior chain is vital for preventing injury and providing foundational strength for a wide range of exercises. Consider the best glute exercises to incorporate into your workout routine for stronger, sculpted glutes. 1. __Single-leg glute bridges__: Perform [single-leg glute bridges](https://www.masterclass.com/articles/single-leg-glute-bridge-guide) by lying on your back with your palms face-down by your sides. Extend one leg, squeeze your glutes, and push into your other leg. While keeping your upper back in contact with the floor, lift your hips until your extended leg forms a straight line with your back. 2. __Single-leg deadlifts__: The [single-leg deadlift (SLDL)](https://www.masterclass.com/articles/single-leg-deadlift-guide) is an exercise characterized by a forward hip-hinge movement while lifting one leg off the ground and extending it backward. Single-leg deadlifts work muscle groups in your posterior chain, including your calf muscles, lower back muscles, hamstrings, and glutes. 3. __Bulgarian split squats__: Perform [Bulgarian split squats](https://www.masterclass.com/articles/bulgarian-split-squat-exercise-guide) by placing your back foot onto an elevated surface. Keep your torso upright with a slight forward lean. Hinge your front knee and ankle, activating your front leg as you lower your body. Pause once your back leg is a couple of inches off the floor. Stand again and repeat this movement for your desired number of repetitions. 4. __Single-arm suitcase deadlifts__: Perform [suitcase deadlifts](https://www.masterclass.com/articles/suitcase-deadlift-guide) by standing with your feet hip-width apart and rest a free weight next to your body. While keeping your core engaged and your chest up, use a lateral hip hinge movement to lift the weight off the floor. Stand tall and squeeze your glutes before lowering the free weight next to your body again. Repeat the movement for your desired number of repetitions. 5. __Single-leg hip thrusts__: The [single-leg hip thrust](https://www.masterclass.com/articles/single-leg-hip-thrust-guide) is a lower-body exercise that activates your gluteal muscles. With proper form, single-leg hip thrusts can also work muscle groups in your lower back and legs like the hamstrings, adductors, and quadriceps. Perform the hip thrust by placing your shoulders against a bench or elevated surface and lifting your hips off the floor with one leg. 6. __Kickbacks__: Perform [kickbacks](https://www.masterclass.com/articles/kickbacks-exercise-guide) by getting on all fours or in a kneeling push-up position. Keep your back straight and your core engaged as you lift one leg up behind you. Other variations of the kickback exercise include banded kickbacks using a resistance band and cable kickbacks using a cable machine. 7. __Lateral lunges__: Practice [lateral lunges](https://www.masterclass.com/articles/lateral-lunge-guide) by moving your left foot out to your side, extending your left leg as you hinge your right knee. Keep your upper body aligned and your back straight as you lower yourself with your right leg. Once at the bottom of the movement, press into your right foot and raise to a standing position once again. For an extra challenge, try placing a resistance band just below your knees to increase the activation of your glute muscles. 8. __Walking lunges__: To practice [walking lunges](https://www.masterclass.com/articles/walking-lunges-guide), get into the starting position by placing your feet shoulder-width apart, keeping a slight bend in your knee. Take a big step forward with your right foot and lower your left knee to the ground. At the bottom of the lunge, both of your legs should be roughly at a 90-degree angle. Drive through your right heel to return to the starting position. Repeat with the opposite side. When practiced in rapid succession, walking lunges can also provide a great cardio exercise. 9. __Single-leg box squats__: [Single-leg box squats](https://www.masterclass.com/articles/single-leg-box-squat) are a bodyweight exercise designed to deliver a powerful core and lower-body workout. A single-leg box squat is a great leg exercise for runners or anyone looking to build leg strength—particularly in the hamstrings and quadriceps. The range of motion involves standing on one leg and dropping your hips down into a squat position until your glutes rest on top of a plyometric box. 10. __Sumo squats__: Perform the [sumo squat](https://www.masterclass.com/articles/sumo-squat-exercise-guide) exercise using a wider stance than the hip-width stance associated with the standard squat. While keeping your back straight, lower yourself from a standing position into a squatting position. Squeeze your glutes and straighten your legs to stand again. Repeat this movement for the desired amount of repetitions. 11. __Reverse lunges__: The [reverse lunge](https://www.masterclass.com/articles/reverse-lunge-guide) is a bodyweight glute workout. Perform reverse lunges by taking a step backward, keeping your upper body aligned and your back straight. Lower yourself enough for your front leg to be at a 90-degree angle. With proper form, reverse lunges are one of the most accessible lunge variations for building strong glutes. 12. __Step-ups__: Perform [step-ups](https://www.masterclass.com/articles/step-ups-exercise-guide) by standing in front of an elevated, knee-height surface like a plyometric box or bench. Place your right foot on top of the elevated surface and push through your right leg to lift your body up onto it. Step down slowly with your left leg and perform the next repetition leading with your left foot. Hold a set of dumbbells or kettlebells throughout the movement for an added challenge. 13. __Back squats__: A [back squat](https://www.masterclass.com/articles/back-squat-exercise-guide), also known as a barbell back squat, is a compound exercise that activates muscle groups throughout your lower body. Perform back squats by standing with your feet shoulder-width apart. Unrack a weighted barbell, holding it on your upper back. Keep your chest up as you hinge your hips and knees to lower your body into a squat position. If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort. To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery. Throw on some athleisure, fire up a [MasterClass Annual Membership](https://www.masterclass.com), and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and *GQ* fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time. Glute exercises are designed to deliver a powerful workout for a strong and toned posterior chain.