When it comes to building strong, toned glutes, many of us think of squats and deadlifts as the go-to exercises. However, while these are great for overall lower body strength, there are lesser-known movements that can target and isolate the glutes even more effectively. Here are three underrated glute workouts to try.
1. Bulgarian Split Squats
Bulgarian split squats may look simple, but they deliver powerful results for glute growth. This exercise requires balancing one leg on an elevated surface behind you, like a bench, while you perform a single-leg squat on the front leg. The split stance allows the glutes to be isolated and activated through a fuller range of motion. Unlike traditional squats, which distribute the load between both legs, Bulgarian split squats make the glutes of the front leg do the bulk of the work, leading to impressive gains over time. To add resistance, you can hold dumbbells in each hand or a barbell across your shoulders.
2. Hip Thrusts
While becoming more popular, hip thrusts are still underrated compared to squats and lunges, though they’re arguably the most effective exercise for direct glute activation. To perform a hip thrust, sit on the ground with a loaded barbell resting over your hips and your upper back against a bench. Driving through the heels, lift your hips until your knees form a 90-degree angle and squeeze your glutes hard at the top. This movement keeps the glutes under constant tension and directly targets them, making it ideal for muscle growth and strength. Aim for heavy weights once your form is solid, as progressive overload is key for glute development.
3. Cable Pull-Throughs
The cable pull-through is a lesser-known, highly effective exercise for glute activation that uses a cable machine. To perform it, face away from the cable machine with the cable handle between your legs. Hinge at the hips, keeping a slight bend in your knees as you let the cable pull your arms through your legs, then drive your hips forward to return to standing. This move allows for a high range of motion that fully engages the glutes, particularly in the lockout phase when you squeeze your glutes at the top.
