8 Glute Exercises that are Better than Squats

As a personal trainer and fitness enthusiast, I'm always on the lookout for new workouts to help my clients get in shape. While squats are a common workout, there are several glute exercises that can be even more effective in targeting and strengthening the buttocks.

Before we get into the specific exercises, let's talk about why the glutes are so essential and how specialized exercises can help them. The buttocks are made up of three major muscles: the gluteus maximus, medius, and minimus. These muscles control a variety of actions, including hip extension, hip movement away from the body, and hip rotation outward. Strong glutes can improve posture, alleviate lower back pain, and boost power and performance in sports like running and jumping.

Now, let's look at some glute workouts that are more effective than squats:

1. Lunges: Lunges are a great exercise for targeting the glutes, as well as the quadriceps and hamstrings. To perform a lunge, step forward with one leg and lower your body until your thigh is parallel to the ground. Push through the heel of your front foot to return to the starting position. You can do lunges with just your body weight, or add dumbbells or a barbell for added resistance.

2. Glute bridges: Glute bridges are a simple, yet highly effective exercise for targeting the glutes. To perform a glute bridge, lie on your back with your knees bent and your feet flat on the ground. Lift your hips off the ground and squeeze your glutes as you raise them. Lower your hips back down to the ground and repeat for several reps. You can also add a weight, such as a barbell or dumbbells, for added resistance.

3. Step-ups: Step-ups are another great exercise for targeting the glutes, as well as the quadriceps and hamstrings. To perform a step-up, stand in front of a bench or box and place one foot on the surface. Step up onto the bench, driving through the heel of your front foot to lift your body up. Step back down and repeat on the other side. You can hold dumbbells or a barbell for added resistance.

4. Glute kickbacks: Glute kickbacks, also known as hip thrusts, are a great exercise for targeting the glutes. To perform a glute kickback, sit on the ground with your back against a bench or wall and your feet flat on the ground. Lift your hips off the ground and squeeze your glutes as you raise them. Lower your hips back down to the ground and repeat for several reps. You can also add a weight, such as a barbell or dumbbells, for added resistance.

5. Single-leg deadlifts: Single-leg deadlifts are a challenging exercise that targets the glutes, as well as the hamstrings and lower back. To perform a single-leg deadlift, stand on one leg and hold a dumbbell or kettlebell in the opposite hand. Keeping your back straight and core engaged, hinge at the hips and lower your weight down towards the ground. Push through the heel of your standing leg to return to the starting position.

6. Clamshells: Clamshells are a simple exercise that targets the gluteus medius, a small muscle located on the outside of the hip. To perform clamshells, lie on your side with your knees bent and feet together. Lift your top leg off the bottom leg, keeping your feet together and your knees bent. Slowly lift your top leg towards the ceiling, squeezing your glute muscles as you do so. Lower your leg back down and repeat for several reps. You can also add a resistance band around your thighs for added resistance.

7. Donkey kicks: Donkey kicks are another great exercise for targeting the gluteus medius and the gluteus maximus. To perform donkey kicks, start on all fours with your hands under your shoulders and your knees under your hips. Lift one leg off the ground and kick it straight back, squeezing your glute muscles as you do so. Lower your leg back down and repeat for several reps before switching to the other side. You can also add a resistance band around your thigh for added resistance.

8. Side-lying leg lifts: Side-lying leg lifts are a simple, yet effective exercise for targeting the gluteus medius and the gluteus minimus. To perform side-lying leg lifts, lie on your side with your legs stacked and your bottom arm supporting your head. Lift your top leg off the bottom leg and slowly lift it towards the ceiling, squeezing your glute muscles as you do so. Lower your leg back down and repeat for several reps before switching to the other side.

By adding these exercises to your workouts, you can target and strengthen your glutes, which can help improve your posture, reduce lower back pain, and make you stronger and better at things like running and jumping. While squats are a great exercise, these alternative glute exercises can provide even greater benefits and help you achieve your fitness goals.

I hope this blog was helpful in providing you with some alternative glute exercises that are better than squats. Remember to always consult with a healthcare professional or certified personal trainer before starting any new exercise routine, and be sure to warm up and cool down properly to reduce the risk of injury. Happy training!