The 6 Best Barbell Glute Exercises for A Powerful and Functional Booty (NO SQUATS)

These barbell glute exercises will help you to enhance your performance in the gym/box/competition floor and improve your physique and general fitness.

We all know that the barbell back squat is an incredible exercise. To keep things more varied, and to allow you to add new challenges into your training we have left it out of this list.

Why are the Glutes Muscles Important?

The glutes are a group of muscles located in the buttocks area, consisting of the gluteus maximus, gluteus medius, and gluteus minimus. These muscles are responsible for a variety of movement patterns in the body, such as hip extension, abduction, and rotation.

The glutes are important for several reasons:

Movement: The glutes are responsible for moving the hips, which is necessary for activities such as walking, running, and climbing stairs.

Stability: The glutes help to stabilize the pelvis and lower back, which can help to prevent injury and improve overall stability and balance.

Athletic performance: Strong glutes can help to improve athletic performance by providing power and stability to the lower body, which can help to increase speed, jumping ability, and overall lower body strength.

Low back pain: Weak glutes can lead to low back pain, as well as poor posture and injury.

Appearance: Strong glutes can help to improve overall body appearance and can be a marker of overall fitness.

Overall, the glutes are an important muscle group that play a vital role in movement, stability, and overall fitness. Incorporating exercises that target the glutes into your workout routine can help to improve overall health, fitness, and athletic performance.

Table of Contents

Why are the Glutes Muscles Important?
1. Barbell Glute Exercises – Barbell Forward Lunges
Why are Barbell Forward Lunges Good for the Glutes?
2. Barbell Glute Exercises – Barbell Sumo Deadlift
Why is the Barbell Sumo Deadlift Good for the Glutes?
3. Barbell Glute Exercises – Glute Bridge
How does the Glute Bridge Benefit the Glutes?
4. Barbell Glute Exercises – Barbell Box Step Up
5. Barbell Glute Exercises – Barbell Hip Thrust
6. Barbell Glute Exercises – Barbell Front Squat
How Does the Barbell Front Squat Benefit the Glutes?
Why are the Glutes Important for Weightlifting and CrossFit?
Learn More

1. Barbell Glute Exercises – Barbell Forward Lunges

Barbell forward lunges are a type of exercise that targets the glutes and legs, specifically the quadriceps and hamstrings.

To perform a barbell forward lunge, you will need a barbell and a weight that you can safely lift. Start by standing with your feet hip-width apart, and the barbell resting on your shoulders, behind your neck. Step forward with one foot and lower your body by bending both knees, keeping your front knee directly above your ankle. Keep your back leg straight and your body weight focused on your front heel. Push back up to the starting position, and repeat with the opposite leg.

It’s important to keep your torso upright throughout the movement and keep your front knee directly over the ankle. Keep your weight on the front heel, not on the toes. It’s also important to keep your core engaged and brace your abdominal muscles to maintain balance and stability.

Barbell forward lunges are a great exercise for building strength and power in the legs and glutes, but it is important to use proper form and start with a weight that is appropriate for your fitness level to avoid injury.

Why are Barbell Forward Lunges Good for the Glutes?

Barbell forward lunges are a great exercise for targeting the glutes because they engage the muscles of the hips and legs as you step forward and lower your body. The lunge movement requires the glutes to work as the primary muscle group to extend the hip, which is the main action that happens as you push yourself back to the starting position.

As you step forward, the glutes of the rear leg are also working to control the movement and maintain balance. Additionally, the barbell adds resistance, which increases the intensity of the exercise and helps to build muscle and strength in the glutes.

As the glutes are a large muscle group, working them can help to boost metabolism and burn calories, as well as improve overall lower body strength and stability, which can benefit a wide range of activities, sports and everyday life.

It’s important to note that lunges are a compound exercise, which means that they work multiple muscle groups at once, in addition to the glutes, such as the quadriceps and hamstrings.

2. Barbell Glute Exercises – Barbell Sumo Deadlift

The barbell sumo deadlift is a type of weightlifting exercise that targets the glutes, hips, and legs, as well as the lower back, core, and upper back. The sumo deadlift is a variation of the traditional deadlift, but with a wider stance and a slightly different technique.

To perform a barbell sumo deadlift, you will need a barbell and a weight that you can safely lift. Start by standing with your feet wider than hip-width apart and your toes turned out slightly. The barbell should be positioned closer to your shins than it would be in a traditional deadlift.

Bend your hips and knees to lower your body and grab the barbell with an overhand grip, your hands should be inside your legs. Keep your back straight and your chest up, and then straighten your hips and knees to lift the barbell off the ground. The bar should stay close to your body as you lift it. Lower the bar back to the ground and repeat.

The wider stance of the sumo deadlift allows for a greater range of motion in the hips and allows for greater activation of the glutes, making it a great exercise for targeting the glutes and building strength in the legs and lower back.

It’s important to use proper form when performing the sumo deadlift to avoid injury, and to start with a weight that is appropriate for your fitness level. It’s also important to engage your core and keep your back straight throughout the movement to maintain proper form and avoid back injury.

Why is the Barbell Sumo Deadlift Good for the Glutes?

The barbell sumo deadlift is a great exercise for targeting the glutes because it engages the muscles of the hips and legs, specifically the glutes, as the primary muscle group to extend the hips, which is the main action that happens as you lift the barbell off the ground.

The wider stance of the sumo deadlift allows for a greater range of motion in the hips, which increases the activation of the glutes compared to a traditional deadlift. This is because the glutes have to work harder to lift the barbell off the ground, due to the greater hip extension required in the sumo deadlift.

Additionally, the sumo deadlift also works the quadriceps, hamstrings, and lower back muscles, making it a compound exercise that targets multiple muscle groups at once. This can help to increase overall lower body strength, power, and stability.

It’s important to keep proper form and use appropriate weight when performing the sumo deadlift to avoid injury and to fully engage the glutes and other muscle groups.

3. Barbell Glute Exercises – Glute Bridge

The glute bridge exercise is a simple and effective exercise that targets the glutes, also known as the muscles of the buttocks. It also works the muscles of the hips, lower back and core.

To perform a glute bridge exercise, you will need a mat or towel to lie on. Lie on your back with your knees bent and feet flat on the floor, shoulder-width apart. Keep your arms at your sides, with your palms facing down.

Tighten your glutes and core, and then raise your hips off the floor by pushing through your heels. Keep your feet and shoulders on the ground, and hold this position for a moment, squeezing your glutes at the top. Slowly lower your hips back down to the floor, and repeat.

The glute bridge exercise can be modified by adding weight, such as a barbell or dumbbells, or by doing single-leg glute bridges, where you lift one leg off the ground and keep it straight as you raise and lower your hips.

The glute bridge is an effective exercise for building strength in the glutes and is also a good exercise to improve the stability of the lower back and core. It can be done by people of all fitness levels and can be done at home or in the gym.

How does the Glute Bridge Benefit the Glutes?

The glute bridge exercise is an effective exercise for targeting the glutes, also known as the muscles of the buttocks, because it specifically isolates and engages these muscles as the primary muscle group to extend the hips.

The glute bridge exercise works by contracting the glutes as you lift your hips off the ground. This contraction helps to build strength and tone in the glutes, which can help to improve overall lower body strength, stability and power. This can be beneficial for a wide range of activities, sports and everyday life.

Additionally, the glute bridge exercise also works the muscles of the hips, lower back, and core, making it a compound exercise that targets multiple muscle groups at once. This can help to improve overall stability and balance, as well as to reduce the risk of lower back injury.

It’s also important to note that the glute bridge exercise can be modified in different ways, such as by adding weight or doing single-leg glute bridges, which can increase the intensity of the exercise and help to further target the glutes.

Overall, the glute bridge is an effective exercise for building strength and tone in the glutes, as well as improve overall lower body stability and power.

4. Barbell Glute Exercises – Barbell Box Step Up

The barbell box step-up is a compound exercise that targets the muscles of the legs, specifically the quadriceps, glutes and hamstrings, as well as the core. It also works the muscles of the upper body when a barbell is used.

To perform a barbell box step-up, you will need a weight bench or a sturdy box, and a barbell that you can safely lift. Start by placing the box or bench in front of you, and then place the barbell on your shoulders, behind your neck. Step up onto the box or bench with one foot, driving through the heel to lift your body. Step back down with the same leg and repeat.

The step-up is a unilateral exercise, meaning that it works one leg at a time. This allows for a greater range of motion in the hip and knee, which increases the activation of the glutes and quadriceps, making it a great exercise for targeting the glutes and building strength in the legs.

Additionally, using a barbell increases the intensity of the exercise and helps to build muscle and strength in the upper body, specifically the shoulders, trapezius, and core.

It’s important to use proper form when performing the barbell box step-up, to avoid injury and to fully engage the targeted muscle groups. It’s also important to use appropriate weight, and to start with a lower weight and then increase as you become more comfortable with the movement.

5. Barbell Glute Exercises – Barbell Hip Thrust

The barbell hip thrust is a compound exercise that targets the glutes and hips, specifically the gluteus maximus. It also works the muscles of the lower back and core.

To perform a barbell hip thrust, you will need a weight bench or a sturdy surface, and a barbell that you can safely lift. Sit on the floor with your upper back resting against the bench and your feet flat on the floor. Place the barbell on your hips, above your pelvis.

Drive through your heels to lift your hips off the floor, keeping your feet flat on the floor and your knees bent. Keep your core engaged and upper back resting against the bench as you lift your hips. At the top of the movement, pause for a moment and squeeze your glutes before lowering your hips back down to the floor. Repeat.

The barbell hip thrust is a great exercise for targeting the glutes, specifically the gluteus maximus, and building strength in the hips and lower back. The exercise works by contracting the glutes as you lift your hips off the ground. Additionally, the barbell adds resistance to the movement, which increases the intensity of the exercise and helps to build muscle and strength in the upper body.

It’s important to use proper form when performing the barbell hip thrust, to avoid injury and to fully engage the targeted muscle groups. It’s also important to use appropriate weight, and to start with a lower weight and then increase as you become more comfortable with the movement.

6. Barbell Glute Exercises – Barbell Front Squat

The barbell front squat is a compound exercise that targets the muscles of the legs, specifically the quadriceps, glutes, and hamstrings, as well as the core and upper back.

To perform a barbell front squat, you will need a barbell and a weight that you can safely lift. Start by standing with your feet hip-width apart and the barbell resting on your front shoulders, across the front of your collarbone and the front of your deltoids, with a grip that is slightly wider than shoulder-width.

Bend your hips and knees to lower your body, keeping your back straight and your chest up. Keep your elbows high and your upper arms parallel to the ground. Lower your body until your thighs are at least parallel to the ground, and then straighten your hips and knees to lift the barbell back to the starting position. Repeat.

The barbell front squat is a great exercise for targeting the quadriceps, glutes and hamstrings, as it works the legs in a similar manner as the back squat, but with the added benefit of placing more emphasis on the quadriceps. Additionally, the barbell front squat also works the core and upper back muscles, as they are engaged to maintain balance and stability.

It’s important to use proper form when performing the barbell front squat, to avoid injury and to fully engage the targeted muscle groups. It’s also important to use appropriate weight, and to start with a lower weight and then increase as you become more comfortable with the movement.

How Does the Barbell Front Squat Benefit the Glutes?

The barbell front squat is a great exercise for targeting the glutes because it engages the muscles of the hips and legs, specifically the glutes, as the primary muscle group to extend the hips, which is the main action that happens as you lift the barbell back to the starting position.

The barbell front squat works by contracting the glutes as you lift the barbell up, this contraction helps to build strength and tone in the glutes. Additionally, the barbell front squat also works the quadriceps, hamstrings, and lower back muscles making it a compound exercise that targets multiple muscle groups at once.

The barbell front squat, in particular, places more emphasis on the quadriceps compared to the back squat, which means that the glutes have to work harder to extend the hips and lift the barbell. This increased glute activation can lead to greater glute muscle growth and improved overall lower body strength and power.

It’s important to keep proper form and use appropriate weight when performing the barbell front squat to avoid injury and to fully engage the glutes and other muscle groups. It’s also important to keep the core engaged and the chest up throughout the movement to maintain proper form and to avoid back injury.

Why are the Glutes Important for Weightlifting and CrossFit?

The glutes are important for weightlifting and CrossFit for several reasons:

Power: Strong glutes provide power to the lower body and are necessary for exercises such as squats, deadlifts, and Olympic lifts, which are common in weightlifting and CrossFit.

Stability: The glutes help to stabilize the pelvis and lower back, which is important for maintaining proper form and preventing injury during exercises such as deadlifts, squats and other compound movements.

Movement: The glutes are responsible for hip extension, which is necessary for exercises such as box jumps, wall balls, and kettlebell swings, which are common in CrossFit.

Athletic performance: Strong glutes can help to improve overall athletic performance by providing power and stability to the lower body, which can help to increase speed, jumping ability, and overall lower body strength.

Injury Prevention: Weak glutes can lead to poor posture, muscle imbalances and injury, which can decrease performance and increase risk of injury.

Incorporating exercises that specifically target the glutes, such as squats, deadlifts, glute bridges, and step-ups, can help to improve overall strength and power in the lower body and can lead to better performance and reduced risk of injury in weightlifting and CrossFit. Additionally, targeting the glutes can help to improve overall body appearance and fitness.