The lower part of your glutes, where your bum meets your thighs, is often hard to develop. Exercises that stretch the glutes under load and train one leg at a time are especially good for this area. Here are the 8 best lower glute exercises and how to do them correctly.
Quick answer: The best lower glute exercises are Romanian deadlifts, hip thrusts, glute bridges, Bulgarian split squats, lunges, deep squats, step-ups and leg press with high foot placement. Do 3 or 4 of them, for 3 sets of 8 to 12 reps, two to three times a week.
Can You Target the Lower Glutes?
Your gluteus maximus is one large muscle, so you can’t fully isolate its lower part. But exercises that work your glutes in a deep, stretched position, like Romanian deadlifts and split squats, put more emphasis on the lower fibres where the glutes meet the hamstrings.
8 Best Lower Glute Exercises
1. Romanian Deadlift
The best exercise for stretching the lower glutes and hamstrings under load.
- Hold a barbell or dumbbells in front of your thighs with a slight bend in your knees.
- Push your hips back and slide the weight down your legs, keeping your back flat.
- Stop when you feel a strong stretch in your hamstrings, usually around mid-shin.
- Drive your hips forward and squeeze your glutes to stand up.
2. Glute Bridge
A great starting point that teaches you to drive with your glutes.
- Lie on your back with knees bent and feet flat.
- Push through your heels and lift your hips until your body is straight from shoulders to knees.
- Squeeze for 1 to 2 seconds and lower slowly.
3. Hip Thrust
One of the most effective glute builders because you can load it heavily.
- Sit on the floor with your upper back against a bench and a padded barbell over your hips.
- Plant your feet flat, about hip-width apart.
- Drive through your heels and lift your hips until your thighs are parallel to the floor.
- Tuck your chin, squeeze your glutes at the top and lower with control.
4. Bulgarian Split Squat
This single-leg squat stretches the glute of the front leg deeply.
- Stand a stride’s length in front of a bench and rest the top of your back foot on it.
- Lower your back knee towards the floor while leaning your torso slightly forward.
- Push through your front heel to stand up.
- Do all reps on one side, then switch.
5. Reverse Lunge
Stepping backwards keeps more weight on the front heel, which targets the glutes.
- Stand tall and step one foot back.
- Lower until both knees are bent at about 90 degrees.
- Push through your front heel to return to standing.
6. Deep Squat
Squatting below parallel, if your mobility allows, works the glutes more than half squats.
- Stand with feet shoulder-width apart, toes slightly out.
- Sit back and down, keeping your chest up and heels on the floor.
- Go as low as you can with a flat back, then push back up through your whole foot.
7. Step-Up
Using a higher step increases the stretch on your glutes.
- Place one foot on a sturdy box or bench, about knee height.
- Lean forward slightly and push through your heel to stand up.
- Lower slowly and finish the set before switching legs.
8. Leg Press (High Feet)
Placing your feet high on the platform shifts more work to your glutes and hamstrings.
- Sit in the leg press and place your feet high and shoulder-width on the platform.
- Lower the platform until your knees are bent at about 90 degrees or slightly deeper, without your lower back lifting.
- Push through your heels to straighten your legs, without locking your knees.
Sample Lower Glute Workout
| Exercise | Sets | Reps |
|---|---|---|
| Romanian Deadlift | 3 | 8 to 10 |
| Hip Thrust | 3 | 8 to 12 |
| Bulgarian Split Squat | 3 | 10 per leg |
| Step-Up | 2 | 12 per leg |
Do this workout 2 to 3 times a week with at least one day of rest in between. Increase the weight once you can complete all sets with good form.
Frequently Asked Questions
Why are my lower glutes hard to develop?
Many people do only half squats or bridges and never train the glutes in a deep, stretched position. Adding Romanian deadlifts and split squats usually helps.
How often should I do lower glute exercises?
Two to three times a week is enough for most people, with at least one rest day in between.
How long does it take to see results?
With consistent training, progressive overload and enough protein, most people notice changes in 6 to 12 weeks.
The Bottom Line
To develop your lower glutes, focus on exercises that load your glutes in a deep stretch, especially Romanian deadlifts, hip thrusts and Bulgarian split squats. Train 2 to 3 times a week, keep adding weight or reps, and support your training with enough protein and sleep.
This article is for general information only. If you have an injury or a medical condition, are pregnant, or are new to exercise, please check with your doctor before starting a new workout or diet plan.
Sources
About the Author: Nikilesh Srinivasan
Nikilesh Srinivasan has been in the fitness industry for more than 6 years and has trained many people, from complete beginners to regular gym-goers. He writes practical workout and nutrition guides based on that experience, checked against trusted research.
