Best Exercises for Glutes
The glutes (buttocks) is responsible for hip extension, rotation, and abduction. Here are the best exercises ranked by effectiveness.
#1. Squats Fitnit Tracked
Why it's great: Squats is a primary mover for the glutes. Rated beginner, burning ~8 cal/min.
The squat is the king of lower body exercises, targeting the quadriceps, glutes, and hamstrings while building core stability. It's a fundamental movement pattern that translates directly to everyday activities.
Equipment: None | Targets: Quadriceps, Glutes (primary), Hamstrings, Core, Calves (secondary)
Pros
- Builds lower body strength and muscle mass
- Improves hip and ankle mobility
- Strengthens core and improves posture
Cons
- Limited progressive overload without added weight
#2. Deadlifts
Why it's great: Deadlifts is a primary mover for the glutes. Rated intermediate, burning ~9 cal/min.
The deadlift is a fundamental compound exercise that builds strength across the entire posterior chain. It's one of the best movements for developing raw strength, muscle mass, and functional fitness.
Equipment: Barbell | Targets: Hamstrings, Glutes, Erector Spinae (primary), Quadriceps, Forearms, Core, Trapezius (secondary)
Pros
- Builds total posterior chain strength
- One of the best exercises for building overall muscle mass
- Improves grip strength significantly
Cons
- Requires barbell
#3. Lunges
Why it's great: Lunges is a primary mover for the glutes. Rated beginner, burning ~7 cal/min.
Lunges are a versatile unilateral leg exercise that builds strength, balance, and coordination. They closely mimic natural movement patterns and are excellent for addressing muscle imbalances.
Equipment: None | Targets: Quadriceps, Glutes (primary), Hamstrings, Calves, Core (secondary)
Pros
- Unilateral exercise that corrects imbalances
- Improves balance and coordination
- Functional movement for walking and running
Cons
- Limited progressive overload without added weight
#4. Plank
Why it's great: Plank is a secondary mover for the glutes. Rated beginner, burning ~4 cal/min.
The plank is a foundational isometric core exercise that builds stability and endurance. By maintaining a rigid body position, you train the deep core muscles that protect your spine.
Equipment: None | Targets: Rectus Abdominis, Transverse Abdominis (primary), Obliques, Shoulders, Glutes (secondary)
Pros
- Builds isometric core strength
- Improves posture and spinal stability
- No equipment or movement required
Cons
- Targets glutes as secondary
Frequently Asked Questions
What is the best exercise for glutes?
The best exercise for glutes is squats. It effectively targets the glutes as a primary mover. For best results, perform 3-4 sets of 8-12 reps with proper form.
How many exercises should I do for glutes?
2-3 exercises per muscle group per session is optimal, providing 10-20 total sets per week for growth without excessive fatigue.
How often should I train glutes?
Train glutes 2-3 times per week with 48+ hours rest between sessions for optimal growth and recovery.
Can Fitnit track glutes exercises?
Yes! Fitnit uses advanced body tracking technology to count reps and analyze form for exercises like squats.
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