A recent Instagram reel has ignited discussions in the fitness community, featuring a trainer debunking popular exercises for glute development that may inadvertently add unwanted muscle to the legs. Dean Zweck, product development manager at Total Fitness, offers insights into effective glute-focused workouts that minimise leg muscle engagement.
“If you’re aiming to grow your glutes, you might be surprised to learn that some of the most popular lower-body exercises may not be the best choice,” says Zweck. He points out that movements like back squats and Bulgarian split squats, while excellent for overall leg development, engage both the glutes and quadriceps equally. This dual engagement means they’re not the most effective for targeted glute growth.
Zweck emphasises the importance of prioritising exercises that directly target the glutes while minimising unnecessary engagement of the quadriceps and hamstrings. This approach ensures that workouts are more efficient and aligned with specific fitness goals.
Instead of relying solely on traditional lower-body lifts, Zweck recommends incorporating the following exercises into your routine:
Barbell Hip Thrusts
This exercise is considered the ultimate for glute strength and shape.
How to do it: Sit on the floor with your upper back against a bench, feet flat on the ground, and a barbell resting on your hips. Drive through your heels, lifting your hips until your body forms a straight line from shoulders to knees. Squeeze your glutes at the top before lowering back down.
Tip: Keep your chin tucked and core engaged to prevent overextending your lower back. Pause at the top for 2–3 seconds to maximise glute activation.
Elevated Sumo Squats
This variation allows for a deeper range of motion, maximising glute stretch.
How to do it: Stand on two elevated platforms with feet wider than shoulder-width apart and toes slightly turned out. Hold a dumbbell or kettlebell between your legs. Lower into a deep squat, keeping your chest up, and push through your heels to return to standing.
Tip: Push your knees outward as you squat to maintain tension on the glutes. Focus on driving through your heels to avoid shifting weight to your quadriceps.
Straight-Leg Kickbacks
This movement isolates the glutes without overworking the thighs.
How to do it: Start on all fours with a neutral spine. Extend one leg straight back and up, keeping it in line with your torso. Squeeze your glutes at the top, then lower back down without touching the floor. Repeat on the other side.
Tip: Keep your movements slow and controlled. Rushing can reduce muscle engagement. Add ankle weights or a resistance band for extra intensity.
Banded Frog Pumps
A high-rep movement that creates significant glute activation.
How to do it: Lie on your back with the soles of your feet together and knees pointing outward. Place a resistance band around your thighs for added tension. Drive your hips up, squeezing your glutes at the top, then lower back down with control.
Tip: Keep constant tension on the band and focus on squeezing your glutes at the top of each rep. Aim for high repetitions (20–30) to feel the burn.
Kneeling Thrusters
A dynamic move that directly targets the glutes while reducing quadriceps involvement.
How to do it: Start in a kneeling position with a barbell or dumbbells at your shoulders. Engage your glutes and drive through your hips to stand up explosively. Slowly lower back to kneeling and repeat.
Tip: Engage your glutes before pushing up, and avoid using momentum. If needed, hold onto a dumbbell for added resistance.
Stationary Box Step-Ups (deficit)
This exercise increases the range of motion for better glute engagement.
How to do it: Stand in front of a box or step at knee height. Place one foot on the step, drive through your heel, and push up until your leg is fully extended. Lower back down with control and repeat on the other leg.
Tip: Avoid pushing off with your back leg – focus on driving through your front heel to ensure glute activation. Choose a box height that allows a full range of motion without knee discomfort.
Lateral Leg Raises
This movement strengthens the gluteus medius for better shape and support.
How to do it: Lie on your side with legs extended. Keeping your core engaged, lift your top leg as high as possible without rotating your hips. Slowly lower back down and repeat before switching sides.
Tip: Keep your toes pointed forward, not upward, to ensure proper glute engagement rather than allowing the hip flexors to take over.
Quadruped Kickbacks
This exercise effectively targets the glutes with minimal lower-body strain.
How to do it: Begin on all fours with a neutral spine. Keeping your knee bent at 90 degrees, lift one leg toward the ceiling, squeezing your glutes at the top. Lower back down without touching the floor and repeat on the other leg.
Tip: Keep your core tight and avoid arching your lower back. Hold the top position for a second or two to enhance glute contraction.
Avoiding common pitfalls
“By focusing on these exercises, you’ll ensure that your glute workouts are as effective as possible, promoting strength, shape, and growth without excessive lower-body bulk,” says Zweck. “If glute isolation is your goal, it’s time to rethink your workout routine and make sure you’re choosing the right movements for maximum results.”
