10 Glute Exercises for the Gym: Squats, Hinges & More
Have access to a gym and want to train your glutes with more than a mini band? This guide covers squats, hip hinges, single-leg work, and cable or machine options. It is a companion to our at-home glute exercise guide, which uses bodyweight and simple equipment.
Do squats work your glutes?
Yes. Squats train the glutes along with the thighs, but they are not the only way to build glute strength. A gym session can also include a hip hinge, a thrust or bridge, and a single-leg movement. Choose a comfortable range of motion and a load you can control. You do not need to force a particular stance or depth to make a squat count. The ACE exercise library has demonstrations for glute and hip exercises.
10 glute exercises for the gym
You do not need all ten in one workout. Think of this as a menu: choose a few movements that fit your experience, equipment, and recovery.
1. Goblet squat
Hold one dumbbell or kettlebell close to your chest. Set your feet at a comfortable width, bend your hips and knees together, and lower as far as you can while staying balanced. Stand up through your whole foot. This is a useful place to learn a loaded squat before trying a barbell.
2. Barbell back squat
Set the bar in a rack with safety supports adjusted for you. Brace your trunk, squat to a depth you can control, and stand without letting the bar drift forward. Start light and ask a qualified coach for help with the setup if you are new to barbell lifts. A back squat is an option, not a requirement for glute training.
3. Romanian deadlift
Hold a barbell or two dumbbells in front of your thighs. Keep a soft bend in your knees and move your hips backward while the weight stays close to your legs. Stop when you can no longer hinge without rounding your back, then stand tall. Focus on a controlled hinge rather than trying to touch the floor.
4. Barbell hip thrust
Place your upper back against a stable bench and position a padded bar across your hips. With feet planted, lift your hips until your torso and thighs form a line, then lower slowly. Keep the movement at your hips rather than arching your lower back. Start with a lighter load or a floor glute bridge while you learn the setup.
5. Dumbbell reverse lunge
Hold dumbbells at your sides, step one foot back, and lower under control. Push through your front foot to return to standing. Begin with bodyweight if balance is challenging. A shorter or longer step changes how the movement feels, so use a position that lets you move steadily.
6. Weighted step-up
Choose a stable step you can climb without swinging your body. Put your whole working foot on the step, press through it to stand, and lower slowly. Keep the step low enough that your pelvis stays level. Add dumbbells only after you can control the movement on both sides.
7. Leg press
Sit with your back and hips supported and place your feet on the platform at a comfortable width. Bend your knees as far as you can while keeping your pelvis on the seat, then press the platform away without snapping your knees straight. Adjust the machine and load to suit your range of motion.
8. Cable pull-through
Attach a rope to a low cable, face away from the machine, and hold the rope between your legs. Step forward to create tension. Hinge your hips backward, then stand by bringing your hips forward. Keep your arms relaxed and your torso steady; the movement should come mainly from the hips.
9. Cable hip extension
With an ankle cuff attached to a low cable, hold the machine for balance. Move one leg backward through a small, controlled range without arching your lower back or swinging. Return slowly before the next rep. Start with a light setting so you can feel the hip doing the work.
10. Seated hip abduction
Adjust the machine so the pads fit comfortably against your legs. Open your knees against the resistance, pause briefly, and return with control. This accessory movement trains the muscles that help move your leg out to the side. Keep it smooth rather than using momentum.
Which squat is best for glutes?
The best choice is one you can perform comfortably and progress over time. A goblet squat makes it easier to learn the pattern; a barbell back squat lets experienced lifters add more load. Neither exercise needs to replace hinges, thrusts, or single-leg work. If a movement causes sharp pain, stop and choose a different option or seek individual guidance.
A simple gym glute workout
After a warm-up, try this as one example rather than doing all ten exercises:
- Goblet squat: 2 sets of 8–10 reps
- Romanian deadlift: 2 sets of 8–10 reps
- Weighted step-up: 2 sets of 8 reps per side
- Seated hip abduction: 2 sets of 12–15 reps
Rest as needed to keep your form steady. Use a weight that leaves room for a few controlled reps, and increase it gradually as you become stronger. The American College of Sports Medicine's 2026 resistance-training guidance emphasizes consistent training and a plan that fits your goals and schedule.
Training without gym equipment? Use our 10 glute exercises you can do at home. For a structured routine, explore Grown Strong's current programs.