14 glute exercises: Great moves to shape your B-side

If you’ve ever tried to build strong, shapely glutes, you probably know it takes more than just doing random exercises.

In the video above, I walk you through 14 glute exercises you can easily weave into your routine.

This article is here to help you understand why proper form matters so much and how to get the best possible results from your glute training.

Mind–muscle connection: How to really feel your glutes

You may have heard the term mind–muscle connection, but what does it actually mean?

Simply put, it’s your ability to focus on the muscle you’re training and really feel it working.

When you’re doing glute exercises, it’s important not to just go through the motions mechanically. You want to actively squeeze your glutes on every rep.

For example, with exercises like glute kickbacks or glute bridges, really tune in to the tension in your glutes. That feeling is the key to maximising your results.

If you’re moving without that focus, you can technically “do” the exercise, but not get the effect you’re hoping for. Here, quality matters more than quantity.

Why you shouldn’t avoid compound exercises

A lot of people tend to avoid more complex movements like squats or split squats. They might think these exercises are too hard, or that they can replace them with isolation moves only.

But in reality, compound exercises are fantastic for strengthening your whole lower body, including your glutes.

With movements like split squats, you’re not just activating your glutes. You’re also working your quads, hamstrings, and core. Put simply, besides building better movement and overall function, these patterns help your butt look like it actually belongs on your body. 😉

If you avoid these more complex movements, you’re missing out on a much higher level of muscle activation and growth.

So don’t be afraid to include compound exercises. They’re the foundation of any good training routine.

Proper form: mistakes you want to avoid

When it comes to glute exercises, the most common mistakes I see involve overusing the lower back or keeping the hips in the wrong position.

With glute bridges, for example, it’s crucial that you don’t lift your hips by arching your lower back.
The focus should stay on your glutes.

If you feel most of the tension in your lower back, there’s a good chance something in your technique needs adjusting.

For exercises like donkey kicks or fire hydrants, it’s important to avoid using momentum or swinging the leg. That way you reduce the risk of injury and feel your glutes doing the work.

Good form doesn’t just help prevent injuries. It also makes sure you get the most out of every single rep.

Exercise overview from the video: activate every part of your glutes

Here’s a quick overview of some of the exercises from the video and what they do for you:

• Donkey kicks – Great for the upper part of the glutes and helping shape your butt.
• Fire hydrant – Targets the side glute muscles and helps build roundness and shape.
• Glute bridge – One of the best exercises for strengthening the entire glute area and the lower back.
• Frog pumps – Focuses on the lower glutes and inner thighs.
• Single-leg bridge knee kicks – A mix of stability and strength that works the whole glute and also the core.

You can easily plug all of these into your routine to target different areas of the glutes and maximise your results.

How to fit these exercises into your training

The best way to get the most out of these moves is to combine them with compound lifts like squats or deadlifts.

For example, you can use squats as your main strength exercise, then add isolation work like donkey kicks or glute kickbacks for extra glute focus.

If you already have a set routine, you can also use these exercises at the end of your workout as a “finisher” for that final glute burn and activation.

Conclusion: it’s not just about looks, it’s about function

Of course, we all love the idea of nicely shaped glutes. But the real magic is in their strength and function.

Strong glutes help support good posture, protect your lower back from pain, and improve your athletic performance in almost any sport or activity.

So while you’re working on aesthetics, don’t forget how important it is to have strong, functional glutes too. And with proper technique and the exercises from the video, you’re definitely on the right track.

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