You Want Strength, Not Strain
If you've ever looked at a mirror and thought, I don’t want to change everything, I just want to feel a little stronger, a little more supported in my own body, you’re not alone. For so long, fitness culture has told women that workouts are about shrinking, blasting, burning, or bulking. But what if your goal isn’t to “transform” your body... but to feel more connected to it?
Maybe you’re dealing with back stiffness from long hours at a desk. Maybe climbing stairs leaves your legs wobbling. Or maybe you just want to move through your day, your yoga class, your grocery run, your walk to work, with less effort and more ease.
Your glutes play a bigger role in that than you’ve been told.
What Strong Glutes Actually Do (That Has Nothing to Do with Size)
Your glutes are more than a “body part to tone.” They’re the central support system of your lower body. Strong glutes stabilize your hips, reduce pressure on your knees, and keep your spine in alignment. That means better posture. Fewer injuries. Less lower back pain. And yes, more definition, if that’s part of what you’re after.
Think of your glutes like a quiet friend who shows up every time you need them.
Picking up a suitcase? They’re firing.
Squatting to grab laundry? Yep.
Holding a yoga pose? They’ve got you.
The stronger your glutes, the easier everyday movement feels,and the more confident you feel in your own body.
Let’s Shift the Focus from Size to Strength
We’re not here to talk about building a “bigger butt” just for the sake of it. We’re here to build a better relationship with your body. These exercises are about function, balance, and long-term strength. Whether you’re brand new to movement or returning after a break, this guide meets you where you are.
Each of these 17 women’s glute workouts is carefully chosen to target the three key glute muscles; maximus, medius, and minimus. We’ll go step-by-step and walk you through exactly how to activate, strengthen, and support your body in a way that feels good. Not punishing. Not performative. Just purposeful.
The 17 Best Glute Exercises (That Work With Your Body, Not Against It)
Start with 3 to 5 exercises, two to three times a week. You don’t need fancy machines or marathon sessions. Just intention, breath, and a pair of shorts that won’t dig in or roll down (we’ve got those too).
1. Mini Band Kickbacks
If your hips feel tight and your back does too much of the work, this is where to start. Kickbacks reintroduce you to your glutes without overloading them. You’ll feel the burn, but it’s the kind that signals activation, not strain.
How to Perform:
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Start on all fours with a mini band looped around your thighs, just above your knees.
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Keep your hips level and your core gently engaged.
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Extend one leg straight back and slightly up, keeping your foot flexed.
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Pause for a second at the top while squeezing your glute.
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Lower slowly with control.
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Do all reps on one side before switching.
2. Alternating Reverse Lunges
Unlike forward lunges, which can jar the knees, reverse lunges are gentle but effective. They teach your body how to shift weight and stabilize on one leg at a time. That’s the foundation of smooth walking, balanced standing, and safe squatting.
How to Perform:
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Stand tall with feet hip-width apart.
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Step your right foot back into a lunge, keeping your chest lifted.
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Lower both knees to 90 degrees, your front shin should stay vertical.
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Push through your left heel to come back to standing.
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Repeat on the other side.
3. Bulgarian Split Squats
Yes, it sounds intense. But hear us out, this one builds serious strength and control, especially for the glute max and medius. It’s a move that asks you to focus, balance, and breathe. The first few reps are humbling. But by week three? You’ll feel how much more supported you are on your feet.
How to Perform:
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Stand a few feet in front of a bench or sturdy chair.
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Place your back foot on the bench and keep your front foot grounded.
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Slowly lower your hips down and back, bending your front knee.
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Your front thigh should be parallel to the floor.
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Press through your front heel to return to standing.
4. Clam Shells
Tiny movement, big payoff. Especially if you’ve got tight hips or sit for long stretches. Clam shells activate the side glutes, which help with pelvic alignment, posture, and hip rotation. Think of it as “resetting” your lower body in the gentlest way.
How to Perform:
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Lie on your side with knees bent and stacked, and a resistance band just above your knees.
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Keep your feet together and core gently engaged.
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Open your top knee like a clamshell without shifting your hips or rotating backward.
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Pause at the top, then return with control.
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Switch sides after completing one set.
5. Hip Thrusts
This is where you learn what your glutes are really capable of. Hip thrusts let you contract the muscle fully, without putting stress on your knees or spine. It’s controlled. Grounded. And once you get the rhythm, it's deeply satisfying.
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How to Perform:
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Sit on the floor with your upper back against a bench, knees bent, and feet flat.
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Rest a weight or barbell across your hips if using one.
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Drive through your heels to lift your hips until they’re in line with your knees and shoulders.
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Squeeze your glutes at the top without over-arching your lower back.
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Lower with control.
6. Step-Ups
This one’s simple: climbing stairs, with intention. You’ll be surprised at how quickly your legs and hips respond when you start stepping up instead of just forward. Great for balance, coordination, and that everyday strength we often take for granted.
How to Perform:
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Stand in front of a box or bench that’s about knee-height.
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Step one foot onto the surface and press through your heel to lift your body.
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Bring the opposite knee up to a 90-degree bend at the top.
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Step back down with control and repeat on the other leg.
7. Walking Lunges
Not every movement needs to be about “feeling the burn.” Walking lunges mimic real-world movement patterns. If you want a body that moves better in daily life, this is where it starts.
How to Perform:
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Stand with feet together and hands at your sides (or holding weights).
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Step one leg forward into a lunge, lowering both knees to 90 degrees.
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Press through your front heel to step your back leg forward into the next lunge.
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Continue alternating legs for your chosen number of reps.
8. Single-Leg Deadlifts
One of the best exercises for waking up sleepy glutes. You’ll work on balance, strength, and stability,all in one move. At first, you’ll wobble. Later, you’ll float.
How to Perform:
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Stand tall with your weight in one foot, the other foot hovering slightly off the ground.
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Hold a dumbbell in the opposite hand.
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Hinge forward at the hips as your free leg extends straight behind you.
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Keep your back flat and reach the weight toward the ground.
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Return slowly to standing, keeping your balance.
9. Supported Single-Leg Deadlifts
Need more stability? No shame in that. Using your back leg as a “kickstand” helps you build the movement pattern without tipping over. It’s about grace and progress, not perfection.
How to Perform:
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Stand with feet staggered, your back leg acts like a kickstand.
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Hold a dumbbell in the opposite hand of the front leg.
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Hinge forward, keeping a slight bend in your front knee.
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Lower the weight toward the floor as your hips shift back.
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Press through your front heel to return to upright.
10. Banded Glute Bridges
A cozy classic. If you’re working out at home (or want something low impact), this one’s gold. It strengthens your glutes in a supported lying position and gently retrains your body to lift from the hips, not the back.
How to Perform:
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Lie on your back with knees bent, feet flat, and a resistance band around your thighs.
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Keep your arms relaxed at your sides.
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Drive through your heels to lift your hips toward the ceiling.
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Squeeze your glutes at the top, your body should form a straight line from shoulders to knees.
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Lower slowly to the floor.
11. Glute Bridge Marches
Once you’ve got the glute bridge down, this is the next challenge. Marching adds core stability and hip control,skills you need whether you're walking, dancing, or standing still in heels.
How to Perform:
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Start in a glute bridge position with your hips raised and core tight.
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Slowly lift one knee toward your chest while keeping hips steady.
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Lower the leg and repeat on the other side.
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Try not to let your hips drop or tilt as you alternate.
12. Bodyweight Squats
No weights? No problem. This fundamental move works your entire lower body. The secret isn’t going lower,it’s going with control. You’ll feel the glutes engage when you drive up through your heels, not your toes.
How to Perform:
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Stand with feet shoulder-width apart.
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Push your hips back like you’re sitting into a chair.
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Keep your chest lifted and knees in line with your toes.
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Lower until your thighs are at least parallel to the ground.
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Press through your heels to rise back up.
13. Goblet Squats
Holding a dumbbell in front of your chest helps you stay upright and focused. It gives your glutes a little extra challenge and trains your posture along the way. A great upgrade to the standard squat.
How to Perform:
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Hold a dumbbell or kettlebell at your chest with elbows pointing down.
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Stand with feet just wider than hip-width apart.
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Lower into a squat by pushing your hips back and bending your knees.
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Keep your chest proud and weight centered.
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Push back up through your heels.
14. Single-Leg Box Squats
Balance. Patience. Power. This advanced move helps you move through your range with awareness and strength. Sit back. Tap the box. Stand tall again. It’s slower than it looks, and more rewarding, too.
How to Perform:
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Stand in front of a low box or sturdy chair with one leg extended in front.
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Slowly lower yourself until your glutes tap the surface.
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Keep your back straight and core engaged.
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Drive through your standing leg to come back up.
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Switch sides after each set.
15. Curtsy Lunges
This graceful movement targets the glutes from an angle we don’t usually train. It’s about coordination, elegance, and a whole lot of glute medius activation. (And yes, your thighs will feel it too.
How to Perform:
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Stand with feet hip-width apart.
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Step one leg diagonally behind the other, like a “curtsy.”
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Lower into a lunge, keeping your front knee aligned with your toes.
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Press through your front heel to return to standing.
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Alternate sides.
16. Lateral Lunges with Reach
Moving side to side improves hip health and flexibility, two things we all tend to lose with age. The reach deepens the stretch, tones the waist, and strengthens your legs all in one motion.
How to Perform:
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Stand with feet wide and hands at your sides.
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Shift your weight to one side and bend that knee as you reach toward your foot.
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Keep the opposite leg straight.
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Push through the bent leg to return to center and repeat on the other side.
17. Romanian Deadlifts
A foundational strength move. Unlike squats, RDLs are about hinging, not bending. They work your glutes and hamstrings at the same time, building the kind of strength that supports your lower back and hips for years.
How to Perform:
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Hold two dumbbells in front of your thighs, palms facing your body.
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Keep your knees soft and hinge at the hips.
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Lower the weights while keeping your back straight.
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Stop when you feel a stretch in your hamstrings.
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Engage your glutes to stand back up.
So What’s the Outcome If You Stick With These?
→ You’ll move with more ease and balance in your everyday life
→ You'll reduce pressure on your knees, back, and joints over time
→ You’ll feel stronger, not just in workouts, but while doing life
→ You’ll develop tone and shape in a way that feels natural and earned
→ You’ll build confidence that comes from within, not from a mirror
→ You’ll shift from “I need to work out” to “I want to support my body”
How Vitality Moves With You
At Vitality, we’re not here to push PRs or preach perfection. We design pieces that honor your journey, your pace, and your real body. Our fabrics, like Cloud II™ for softness and Pulse™ for support, move with you whether you’re training at home, in a studio, or outside.
From skorts with hidden compression to biker shorts made for glute days, every item is made with intention. To keep you cool. To hold you gently. To remind you that fitness isn’t about fitting in. It’s about finally feeling at home in your own skin.
FAQs
What’s the best glute workout if I sit all day?
Will I bulk up from doing these glute workouts?
Do I need a gym for these?
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Can I do these even if I’ve never worked out before?
