5 Muscle Building Exercises to Grow Your Glutes That Aren’t Squats

Developing strong, well-defined glutes doesn’t mean you have squat constantly. There are a myriad of scientifically validated exercises that effectively target and enhance your gluteal muscles – that aren’t squats! While squats are undeniably effective, they are not the only pathway to achieving impressive glute gains. Through a combination of creative and targeted exercises, you can build and sculpt your glutes efficiently.

These alternative exercises leverage different angles and muscle activation patterns to ensure comprehensive development of the gluteal muscles. Incorporating these exercises into your fitness routine can, not only enhance your glute strength and definition but, also prevent workout monotony and reduce the risk of overuse injuries.

Here are five rigorously researched exercises designed to help you achieve remarkable gluteal gains without the necessity of squats.

1. Hip Thrusts

Why It’s Important: Hip thrusts are crucial for maximizing glute activation, increasing lower body strength, improving hip extension, enhancing athletic performance, and supporting better posture and lower back health. This exercise is highly effective for building strength and size.

A Simple How to:

• Sit on the ground with your upper back resting against a bench and your feet flat on the floor.
• Place a barbell over your hips, using a pad for comfort.
• Thrust your hips upward, squeezing your glutes at the top.
• Lower your hips back to the starting position.

For an in-depth guide on Hip Thrusts click here.

2. Glute Bridges

Why It’s Important: Glute bridges are essential for strengthening the glutes and hamstrings, improving core stability, enhancing hip mobility, and reducing lower back pain by engaging and activating the posterior chain muscles. An excellent exercise for targeting the glutes at home.

A Simple How to:

• Lie on your back with your knees bent and feet flat on the floor.
• Lift your hips towards the ceiling, squeezing your glutes at the top.
• Lower your hips back to the starting position.

For an in-depth guide on Glute Bridges click here.

3. Bulgarian Split Squats

Why It’s Important: Bulgarian Split Squats are essential for improving balance, enhancing lower body strength, increasing core stability, boosting athletic performance, and reducing injury risk by targeting multiple muscle groups and enhancing flexibility.

A Simple How to:

• Stand a few feet in front of a bench, holding dumbbells at your sides.
• Place one foot behind you on the bench.
• Lower your body until your front thigh is parallel to the ground.
• Push through your front heel to return to the starting position.

Bulgarian split squats are really effective for glute activation.

For an in-depth guide on Bulgarian Squats click here.

4. Step-Ups

Why It’s Important: Step-ups are vital for enhancing leg strength, improving balance and coordination, boosting cardiovascular health, and targeting multiple lower body muscles, including the glutes, quadriceps, and hamstrings.

A Simple How to:

• Stand in front of a bench or step, holding dumbbells at your sides.
• Step onto the bench with one foot, pressing through your heel to lift your body up.
• Step down with the same foot and repeat.

For an in-depth guide on Step-Ups click here. This is one of my favorite exercises to do with ankle weights.

5. Deadlifts

Why It’s Important: Deadlifts target the entire posterior chain, engaging multiple muscle groups including the back, glutes, hamstrings, and core, improving functional fitness, enhancing posture, and boosting athletic performance.

A Simple How to:

• Stand with your feet hip-width apart, barbell over mid-foot.
• Bend at the hips and knees to grasp the barbell with an overhand grip.
• Lift the bar by extending your hips and knees, keeping your back straight.
• Lower the bar back to the starting position.

For an in-depth guide on Deadlifts click here.

Conclusion

Growing strong, well-defined glutes doesn’t have to rely solely on squats. Incorporating exercises like hip thrusts, glute bridges, Bulgarian split squats, step-ups, and deadlifts into your routine can effectively target and build your glute muscles. These exercises engage the glutes from different angles, ensuring comprehensive muscle development. Remember to focus on proper form and gradually increase resistance to see the best results. Each of these movements can help you sculpt your glutes, enhance your lower body strength, and improve your overall fitness.

Achieving your fitness goals requires a balanced approach, and focusing on glute exercises beyond squats is a step in the right direction. Embrace the journey with dedication and consistency, and you’ll build not only stronger glutes but also a more powerful, well-rounded physique. Remember, your body thrives on variety and challenge, so keep pushing your limits and enjoy the process of becoming the best version of yourself!

References

• Neto WK, Soares EG, Vieira TL, Aguiar R, Chola TA, Sampaio VL, Gama EF. Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review. J Sports Sci Med. 2020 Feb 24;19(1):195-203. PMID: 32132843; PMCID: PMC7039033.
• Lehecka BJ, Edwards M, Haverkamp R, Martin L, Porter K, Thach K, Sack RJ, Hakansson NA. Building a better gluteal bridge: Electromyographic analysis of hip muscle activity during modified single-leg bridges. Int J Sports Phys Ther. 2017 Aug;12(4):543-549. PMID: 28900560; PMCID: PMC5534144.
• Aguilera-Castells J, Buscà B, Morales J, Solana-Tramunt M, Fort-Vanmeerhaeghe A, Rey-Abella F, et al. (2019) Muscle activity of Bulgarian squat. Effects of additional vibration, suspension and unstable surface. PLoS ONE 14(8): e0221710. https://doi.org/10.1371/journal.pone.0221710
• Simenz CJ, Garceau LR, Lutsch BN, Suchomel TJ, Ebben WP. Electromyographical analysis of lower extremity muscle activation during variations of the loaded step-up exercise. J Strength Cond Res. 2012 Dec;26(12):3398-405. doi: 10.1519/JSC.0b013e3182472fad. PMID: 22237139.
• Crawford, S.K., Hickey, J., Vlisides, J. et al. The effects of hip- vs. knee-dominant hamstring exercise on biceps femoris morphology, strength, and sprint performance: a randomized intervention trial protocol. BMC Sports Sci Med Rehabil 15, 72 (2023). https://doi.org/10.1186/s13102-023-00680-w
• Harvard Health. “Strength and Power Training for Older Adults.” Available at:https://www.health.harvard.edu/exercise-and-fitness/strength-and-power-training-for-older-adults