You’ve felt it before: weeks of effort, but the glutes you’re working for still aren’t showing.
It’s not you, it’s your routine, since most workouts let your quads take over. A glute focused workout flips that, and I learned the hard way.
So in just 17 minutes, this glute growth workout walks you through 8 simple moves that finally put your glutes to work. Let’s go.
Straight Leg Fire Hydrant
We’ll ease in on all fours, since this first move wakes your glutes up without asking too much yet.
That straight leg makes it sneakier than it looks, and it catches me off guard every time.
It’s a gentle way to open your glute workout routine and set the tone for what’s ahead.
How to perform:
- Start on your hands and knees in a tabletop position.
- Stack your hands under your shoulders and knees under your hips.
- Keep your working leg straight and your core braced.
- Lift the straight leg up and out to the side.
- Raise it to about hip height, keeping your hips square.
- Lower the leg back down with control.
- Switch sides and repeat with the other leg.
Glute Bridge Hold + ABD
From here, roll onto your back for a move where the burn builds fast.
Holding the bridge keeps your glutes switched on the whole time, and I feel it deep by the second round.
It’s tough, sure, but this is where the real glute gains start showing up.
How to perform:
- Lie on your back with your knees bent and feet flat.
- Plant your feet hip-width apart, close to your hips.
- Drive through your heels and lift your hips up high.
- Hold the bridge at the top with your glutes squeezed.
- Open both knees outward, then bring them back together.
- Keep your hips lifted the entire time.
- Continue opening and closing for the full interval.
Single L Glute Bridge + Kick
Stay right there on your back, because the next one builds straight off that bridge.
Dropping to a single leg leaves your weaker side nowhere to hide, and I noticed my own imbalance the first time through.
It’ll challenge your balance too, though, so take it slow and steady.
How to perform:
- Lie on your back with one foot planted flat.
- Extend your other leg straight out, off the floor.
- Drive through the planted foot to lift your hips up.
- Kick the straight leg up toward the ceiling.
- Lower the leg back down, keeping your hips lifted.
- Repeat the kick for the full interval.
- Switch legs and repeat on the other side.
Single Leg Hip Thrust
Now prop your upper back up, since we’re taking that bridge feeling up a level.
It cranks the difficulty up a notch, so the burn hits faster than you’d expect, and that’s what I love about it.
Keep it slow and steady for growing your glutes, and you’ll feel exactly why it’s worth it.
How to perform:
- Rest your upper back against a bench or low couch.
- Plant one foot flat with the knee bent.
- Extend your other leg straight out, off the floor.
- Place your hands behind your head for support.
- Drive through the planted foot to thrust your hips up.
- Squeeze your glutes hard at the top of the thrust.
- Lower with control, then switch to the other leg.
Single Leg Deadlift
Time to come up onto your feet, because this one trains the way real life really moves.
It asks you to bend, reach, and balance all at once, and I swear it’s made grabbing things off the floor easier.
Move slow and deliberate, since control is what turns it into real strength.
How to perform:
- Stand tall on one leg with a soft bend in the knee.
- Hinge forward at your hips, lowering your torso.
- Keep your back foot lightly planted behind you for balance.
- Reach your hands down toward the floor.
- Keep your back flat and your hips square throughout.
- Drive your hips forward to return to standing tall.
- Switch legs and repeat on the other side.
Bulgarian Lunge
While you’re still up, don’t let the funny name throw you off this one.
I put it off for ages, then wished I’d started sooner, since it delivers a glute focused workout that truly works.
It’s tough, sure, but the payoff is more than worth it.
How to perform:
- Stand facing away from a bench in a split stance.
- Rest the top of your rear foot on the bench.
- Clasp your hands at your chest for balance.
- Bend your front knee to lower straight down.
- Drop your rear knee toward the floor below.
- Push through your front heel to rise back up.
- Switch legs and repeat on the other side.
Reverse Lunge
One more on your feet, and this one’s gentle on cranky knees.
Stepping back spares the joints, so I lean on it when my knees act up, and you still build serious glute and leg strength.
Find your rhythm and the reps start to fly by.
How to perform:
- Stand tall with your feet hip-width and core engaged.
- Step one foot straight back behind you.
- Bend both knees to lower into a lunge.
- Drop your back knee down toward the floor.
- Keep your front knee stacked over your ankle.
- Push through your front heel to return to standing.
- Switch legs and repeat on the other side.
Donkey Kickback
Last one, so head back down to all fours and let’s finish strong.
It zeroes right in on your glutes to round out everything you’ve done, and I always save a little extra for it.
Give it all you’ve got, and you’re officially done.
How to perform:
- Start on your hands and knees in a tabletop position.
- Stack your hands under your shoulders and knees under your hips.
- Keep your working knee bent at 90 degrees.
- Lift that leg up and back toward the ceiling.
- Press the sole of your foot toward the ceiling.
- Squeeze your glute hard at the top.
- Lower the knee with control, then switch legs.
Article Medically reviewed by
I’m fitness coach Ashley Castleberry, an NASM-certified personal trainer and nutritionist, as well as a coach on an established YouTube Channel with over 1 million followers. With certifications from major fitness brands, I specialize in athletic, HIIT, and strength training. Leveraging my experience coaching clients on lifestyle changes, I provide customized exercise and nutrition guidance to help people reach their fitness goals, whether that be weight loss, muscle gain or overall health improvement.
