The Best Glute Exercises: Insights from Real-Life Experiences
Disclaimer: This post may contain affiliate links. If you use them, we may earn a commission at no extra cost to you. Please see our disclaimer page for more information.
We analyzed 126 social media comments from women sharing their true experiences with glute training. This isn’t theory, it’s a summary based on real workouts, challenges, and results. Learn what exercises actually helped women see progress and which form tweaks made the biggest difference in glute growth.
Bulgarian Split Squats and Form Tweaks
Bulgarian split squats remain a favorite for glute growth when done with correct form. Using a stable workout bench or step platform can help get the right height for your back foot. A slight hip hinge, driving through the heel, and moving the front foot farther forward can increase glute activation. Some lifters recommend adjustable dumbbells for more comfort compared to Smith machines.
Popular Glute Exercises
Participants shared a wide variety of exercises for growth and development:
- Hip thrusts (with comfort hacks like towels or pads for the bar)
- Romanian deadlifts (RDLs) with slight knee bend
- Reverse lunges for a deep stretch and strong contraction
- Deep squats and frog-leg leg presses
- Cable kickbacks, donkey kicks, and weighted back extensions
- Squat variations with heel drive or stance changes for better glute targeting
Mind-Muscle Connection vs. External Focus
There was debate on whether feeling a muscle work is necessary for growth. Some lifters value mind–muscle connection to improve glute activation, while others argue that research supports using external cues to boost performance. The discussion also touched on how small adjustments such as foot position, bar placement, or knee angle, can shift emphasis to the glutes.
“Best” vs. “Most Enjoyable” Exercises
Experienced lifters stressed that the most effective exercise is the one you enjoy and can perform consistently with high effort. They recommended switching exercises if progress stalls, but emphasized that effort, progressive overload, and proper recovery matter more than chasing the “most efficient” move.
Additional Tips for progress
- Use resistance bands for activation before main lifts
- Try both hinge, squat, and abduction movement patterns in your program
- Adjust training volume, nutrition, and rest if growth has stalled
- Mix heavy compound lifts (hip thrusts, squats, RDLs) with targeted isolation work for best results
For more info, contact our team.