Top five exercises for the Gluteus Maximus
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The best gluteus maximus exercises train the hips through different movement patterns, including thrusting, squatting, hinging, stepping and single-leg work. Combining these movements can help build stronger, more developed glutes without relying on one supposedly perfect exercise.
The gluteus maximus is the largest of the three main gluteal muscles. Its primary role is extending the hip, such as when standing from a squat, climbing a step or driving the hips forwards during a hip thrust.
This guide covers five effective gluteus maximus exercises, how to perform them and how to combine them into a balanced workout.
What Does the Gluteus Maximus Do?
The gluteus maximus sits at the back of the hip and contributes to hip extension and external rotation. It is heavily involved in activities such as rising from a chair, running, jumping, climbing stairs and lifting weights from the floor.
The gluteus medius and minimus have closely related but different roles, particularly in stabilising the pelvis and moving the leg away from the body. You can train these muscles separately with our gluteus medius and minimus exercises.
Research comparing different exercises has found that hip thrusts, squats, deadlifts, lunges, split squats and step-ups can all place a substantial demand on the gluteus maximus. Muscle activation does not automatically predict long-term growth, however, so exercise choice should also consider progression, comfort and technique.
1. Barbell Hip Thrust
The barbell hip thrust loads the gluteus maximus most strongly as the hips approach full extension. It is particularly useful because the resistance can be increased gradually as strength improves.
Sit on the floor with your upper back resting against a stable bench. Position a padded barbell across your hips and plant your feet approximately shoulder-width apart.
Drive through your feet and raise your hips until your torso and thighs form a relatively straight line. Pause briefly before lowering under control.
Avoid excessively arching your lower back at the top. Finish the movement by extending the hips and controlling the pelvis rather than forcing the chest upwards.
Suggested range: 3–4 sets of 6–12 repetitions.
Hip-thrust alternatives
If a barbell hip thrust feels uncomfortable or your gym does not have a suitable setup, try a weighted glute bridge, single-leg hip thrust or a dedicated hip-thrust machine.
RMF members are also discussing effective alternatives to hip thrusts for glute development.
2. Squat
Squats train the gluteus maximus alongside the quadriceps, adductors and other lower-body muscles. They are particularly valuable when you want to build general lower-body strength rather than isolate the glutes.
Stand with your feet in a comfortable position and brace your trunk. Bend through the hips and knees, lowering as far as you can while retaining control and keeping your feet planted.
Drive through the floor to stand. Allow your knees to move naturally in the same general direction as your toes.
You do not need an extremely wide stance or exaggerated forward lean to make a squat effective. Choose a stance and depth that suit your mobility and allow progressive loading.
Suggested range: 3–4 sets of 6–12 repetitions.
A controlled goblet squat is a useful starting point before progressing to heavier barbell variations.
3. Romanian Deadlift
The Romanian deadlift trains the gluteus maximus while it is lengthened during a hip-hinge movement. It also places a substantial demand on the hamstrings.
Hold a barbell or pair of dumbbells in front of your thighs. Soften your knees, push your hips backwards and lower the weight close to your legs.
Continue until you feel a strong but controlled stretch through the hamstrings and glutes. Drive the hips forwards to return to standing.
The weights do not need to touch the floor. Your available range depends on your mobility and ability to maintain control. Avoid turning the exercise into a squat by bending the knees excessively.
Suggested range: 3 sets of 8–12 repetitions.
4. Bulgarian Split Squat
The Bulgarian split squat allows each leg to work separately and trains the gluteus maximus through a relatively large range of motion.
Stand in front of a bench and place the top of one foot behind you. Position the front foot far enough forwards that you can descend without feeling cramped.
Lower under control through the front leg, then push through the floor to stand. A modest forward torso angle can increase the demand on the hip, but avoid collapsing over the front thigh.
Start with body weight or use a support for balance. Once the movement feels stable, add dumbbells.
Suggested range: 3 sets of 8–12 repetitions per leg.
If elevating the rear foot is uncomfortable, perform a normal split squat with both feet on the floor.
5. Step-Up
Step-ups train the gluteus maximus while also developing single-leg strength and control. The height of the step makes a considerable difference to the difficulty.
Place one foot securely on a stable box or bench. Lean forwards slightly and drive through the raised leg until you are standing on the platform.
Lower yourself gradually rather than dropping back to the floor. Try not to push excessively from the trailing foot.
Begin with a relatively low platform. Increase the height only if you can keep the working foot planted and control both the upward and downward portions of the movement.
Suggested range: 3 sets of 8–12 repetitions per side.
A review of gluteus maximus activation found that step-ups and their variations produced high levels of muscle activity, although activation figures should not be treated as a guarantee of superior muscle growth.
Example Gluteus Maximus Workout
You do not need to perform all five exercises heavily during the same session. One practical workout could include:
- Barbell hip thrust: 3 sets of 8–10
- Romanian deadlift: 3 sets of 8–12
- Bulgarian split squat: 3 sets of 8 per leg
- Step-up: 2 sets of 10 per leg
On another lower-body day, you could use squats as the main exercise and include a lighter glute bridge or hip-thrust variation afterwards.
The appropriate amount of training depends on your experience and existing programme. Two glute-focused sessions each week will suit many people, provided there is enough recovery between them.
How to Make Gluteus Maximus Exercises More Effective
Use progressive overload
Gradually increase the resistance, repetitions, range of motion or quality of execution. You do not need to change every variable simultaneously.
Control both parts of each repetition
Lowering the weight under control helps maintain position and prevents momentum from taking over.
Train through different hip positions
Hip thrusts challenge the glutes strongly near the top of hip extension, while Romanian deadlifts and split squats place them under greater tension in a lengthened position.
Do not judge an exercise by the “burn”
A strong burning sensation is not required for an exercise to build muscle. Progression, appropriate effort and consistency are more useful measures.
Allow time for recovery
More glute training is not automatically better. Hard sessions require recovery, particularly when they include squats, deadlifts and loaded single-leg exercises.
You can use the RMF interactive muscle map to find exercises for the glutes and other muscle groups involved in your lower-body workouts.
Common Glute-Training Mistakes
A frequent mistake is choosing more weight than can be controlled. This can turn hip thrusts into lower-back extensions and Romanian deadlifts into shortened, hurried repetitions.
Other common problems include:
- Pushing predominantly through the trailing leg during step-ups
- Using balance rather than strength as the limiting factor in split squats
- Allowing the knees to collapse sharply inwards
- Performing every exercise through a shortened range
- Changing the workout before giving progression time to work
- Training the glutes hard every day without adequate recovery
Frequently Asked Questions
What is the best exercise for the gluteus maximus?
There is no single best exercise for everyone. Hip thrusts, squats, Romanian deadlifts, split squats and step-ups all train the gluteus maximus in useful but slightly different ways.
A controlled study found that nine weeks of either squat or hip-thrust training produced similar gluteal muscle growth in previously untrained participants. Strength improvements were more specific to the exercise being performed.
Are squats enough to build the glutes?
Squats can build the gluteus maximus, particularly when performed through a suitable range and progressively loaded. However, adding a hip-extension exercise, hinge or single-leg movement can provide a more varied glute workout.
How often should you train the gluteus maximus?
Training the glutes approximately twice weekly works well for many people. The appropriate frequency depends on total workout volume, exercise difficulty, training experience and recovery.
Can you train the gluteus maximus at home?
Yes. Glute bridges, single-leg bridges, split squats, lunges and step-ups can all be performed at home. Dumbbells or resistance bands can be added as body-weight versions become easier.
How long does it take to build stronger glutes?
Strength can begin improving within several weeks, but visible muscle development normally requires consistent training over a longer period. Genetics, nutrition, exercise selection, progression and recovery will all affect the rate of change.
Build a Balanced Lower-Body Programme
The gluteus maximus should not be trained in isolation from the rest of the lower body. Strong quadriceps, hamstrings, lateral hip muscles and trunk muscles all contribute to effective squatting, hinging, stepping and running.
You may also find these RMF guides useful:
- Top Five Exercises for the Gluteus Medius and Minimus
- Top 10 Compound Exercises for Full-Body Mastery
- Interactive Muscle Map and Exercise Finder
If you are unsure how to fit these exercises into your programme, ask for feedback in the RMF Training Forum.