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Best Glutes Exercises For a Better Butt According to a Fitness Trainer

Strong glutes will go a long way for any athlete.

A fitness trainer came up with the best glutes exercises for a better butt. The exercises can be performed at a gym or there are also alternatives in case you don’t have access to most equipment.

We have mentioned before that the glutes are one of 8 important muscle groups that people tend to neglect. This is about to change.

Fitness trainer and Kinesiology graduate Jeremy Ethier has shared what he considers to be the best glutes exercises for a better butt.

Ethier is not alone in the video. He is joined by Brett Contreras, the self-titled glute guy, inventor of the hip thrust exercise.

BOXROX has previously written about Brett Contreras and came up with the ultimate guide for bigger and stronger glutes.

Best Glutes Exercises For a Better ButtSource: Photos courtesy of CrossFit Inc

Ethier divides the best glutes exercises for a better butt into categories. “If we want to maximise glutes development, then you want to ensure you’re training with at least one exercise from each of the following categories,” he says.

  • Thrust/bridge
  • Squat/lunge
  • Hinge/pull
  • Abduction

Best Glutes Exercises For a Better Butt


Upper and lower glutes

  • 4 sets of 8 reps

With equipment:

Barbell hip thrust with a pause at the top

Limited equipment:

Single-leg hip thrust


Lower glutes and quads

  • 3 sets of 20 reps

With equipment:

Walking dumbbell lunge

Limited equipment:

Deficit dumbbell reverse lunge


Lower glutes and hamstrings

  • 3 sets of 15 reps

With equipment:

Dumbbell 45-degree hyperextension

Limited equipment:

Reverse hyperextension


Upper glutes (glute medius specifically)

  • 3 sets of 12 reps

With equipment:

Side-lying hip raise

Limited equipment:

Seated banded hip abduction

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