Squats are a cornerstone of lower-body training. We all know that. But if you’re after bigger, rounder, lifted glutes, the squat is actually not the best butt exercises for activating your glutes.
These 7 butt exercises are often better than squats for developing a bigger, lifted, and stronger behind. They target the gluteus maximus (size and strength), medius/minimus (side bulge and stability) and posterior chain while being easy on the joints for most individuals. They need minimal to no equipment and can be done at home or the gym.
7 Glute Exercises That Work Smarter Than Squats
Ready to build strong, sexy glutes? These butt exercises target your glutes more effectively than squats — and they’re all performed on the floor with minimal (or no) equipment.
1. Hip Thrust (or Glute Bridge)
Your glutes are worked when you perform squats, but they are hit at peak contraction when you do hip thrusts – and that is when muscle growth happens.
How to do it:
- Lie on your back, knees bent, feet flat on the floor.
- Drive through your heels and lift your hips toward the ceiling.
- At the top, squeeze your glutes hard — imagine you’re holding a coin between them.
- Lower slowly without letting your hips touch the floor.
- For extra burn, hold the top for 2 seconds.
- Do: 3 sets of 15 reps
Why It Works: The hip thrust isolates hip extension, the primary function of the gluteus maximus. Unlike squats, the hip thrust places the greatest load on the glutes when they are fully contracted. Studies show that it activates the glutes more effectively than many other lower-body exercises.
2. Single-Leg Glute Bridge
The beauty of this approach is that each side works independently, making it perfect for targeting muscle imbalances and giving those glutes a much-needed boost.
How to do it:
- Lie on your back, one leg bent, the other extended straight up.
- Lift your hips using just the grounded leg.
- Squeeze at the top, then lower slowly.
- Keep your pelvis level — don’t let it dip to the side.
- Do: 3 sets of 12 reps per leg
Why It Works: The load on the working glute is increased and core stability is challenged by removing one leg. Through this exercise, the weaker side can be identified, enabling both sides to be balanced.
3. Single-Leg Hip Thrust (with Crossed Leg)
This is a step up from the regular bridge, as it increases tension in the working glute by crossing the non-working leg.
How to do it:
- Lie back, one foot flat, the other foot resting on top of the opposite knee (like a figure-4).
- Lift your hips using the grounded leg.
- Squeeze hard at the top, then lower with control.
- Do: 3 sets of 12 reps per side
Why It Works: Crossing the non-working leg shortens the lever arm, increasing the focus on the working glute. This also limits the involvement of the hamstrings, enabling you to truly feel your glutes engage.
4. Bird-Dog (on Hands and Knees)
This low-impact exercise activates the gluteus medius, a muscle that is often neglected and which gives your buttocks a lifted, sculpted appearance from the side.
How to do it:
- Start on all fours, hands under shoulders, knees under hips.
- Extend your right arm forward and left leg back — keep both straight and level.
- Squeeze your glutes and core.
- Return slowly, then switch sides.
- Keep your hips square — no twisting.
- Do: 3 sets of 12 reps per side
Why It Works: The bird-dog exercise activates the gluteus medius, a muscle that stabilises the pelvis when walking or standing. Weakness in this muscle can result in knee collapse and an impaired gait. This exercise improves endurance and coordination, both of which are important for preventing injury.
5. Lateral Lunges (Side Squats)
This is an excellent technique for increasing width and strength in the hips, while also reducing quad dominance.
How to do it:
- Stand with feet wide, toes slightly turned out.
- Shift your weight to one side, bending that knee while keeping the other leg straight.
- Push through your heel to return to center.
- Keep your chest up and back straight.
- Do: 3 sets of 12 reps per side
Why It Works: Lateral lunges engage the gluteus medius and minimus, which are crucial for hip stability and achieving the desired ‘shelf’ look. They also reduce quadriceps dominance by teaching your body to engage your glutes when moving laterally.
6. Standing Fire Hydrants
This underrated move targets the side glutes, which are crucial for creating that coveted “shelf” appearance and enhancing hip stability.
How to do it:
- Stand tall, hands on hips or holding a wall for balance.
- Lift your right leg out to the side (like a dog at a fire hydrant), keeping the knee bent at 90 degrees.
- Don’t lean or twist — keep your torso still.
- Lower with control.
- Do: 3 sets of 15 reps per leg
Why It Works: Fire hydrants isolate the hip abductors, building the endurance of the muscles that define your hip line. Using a resistance band makes them even more effective for activating your glutes.
7. Standing Kickbacks (with Resistance Band)
This exercise targets the glutes during hip extension, which is the exact motion needed to achieve a lifted, rounder butt.
How to do it:
- Stand tall, loop a resistance band around your ankles.
- Slightly bend your standing leg, keep your core tight.
- Hinge forward slightly and kick one leg straight back — don’t swing, just lift.
- Squeeze your glute at the top, then lower slowly.
- Keep your hips level — don’t rotate.
- Do: 3 sets of 15 reps per leg
Why It Works: This exercise trains hip extension under tension, which is the exact motion for which the glutes were designed. Using a resistance band increases time under tension, boosting muscle fibre recruitment.
If you want stronger, perkier and more defined glutes, don’t just squat and hope for the best. Target your glutes directly with these effective butt exercises. So forget the ego lifts and try this: strong glutes start with smart training, not just heavy weights.
