8 Best Standing Glute Exercises

If you’re ready to lift, tone, and strengthen your glutes without getting down on the mat, you’re going to love this workout guide. We’ve rounded up 8 of the best standing glute exercises that range from simple bodyweight moves to advanced resistance band, dumbbell and machine workouts.

These exercises are perfect for targeting your glutes, hamstrings and legs while improving your strength, balance and posture. Whether you’re just starting out or already lifting heavy, you’ll find the right moves to challenge and grow your muscles.

Keep reading as we break down each exercise and share the key benefit that makes it worth adding to your routine.

1. Bulgarian Split Squats

Description:
This exercise is performed by placing one foot on an elevated surface behind you while the other foot remains flat on the ground. You lower your body by bending the front knee until the thigh is parallel to the floor. Maintain an upright torso and push through the front heel to return to the starting position.

Main Benefit:
It builds unilateral leg strength, improving balance and stability between both sides. The movement targets the quadriceps, glutes and hamstrings simultaneously. It also enhances hip mobility and overall lower body coordination.

2. Glute Kickbacks

Description:
Performed on all fours or using a cable/resistance machine, you extend one leg backward and upward while keeping the knee slightly bent. The motion isolates the glute muscles as you contract at the top. Control the movement on the way down to maintain tension in the glutes.

Main Benefit:
This exercise isolates and strengthens the gluteus maximus for better muscle tone and lift. It improves lower-body aesthetics and supports hip stability. Additionally, glute kickbacks also enhance strength for running, squatting and other athletic movements.

3. Step Ups

Description:
Using a sturdy bench or chair, step one foot onto the surface and drive through the heel to lift your body up. Bring the opposite leg to meet it before stepping back down. Maintain control and repeat on the other side.

Main Benefit:
Step ups strengthen the glutes, hamstrings and quadriceps through functional movement. The movement mimics daily activities like climbing stairs, enhancing balance and coordination. Additionally, the exercise also builds unilateral leg power and endurance.

4. Lateral Step Ups

Description:
Stand beside a bench and step onto it sideways with one leg. Push through the stepping foot to lift your body up, bringing the other foot to meet it. Slowly step back down and repeat on the opposite side.

Main Benefit:
Lateral step ups improve side-to-side strength and hip stability. They target the gluteus medius and inner thigh muscles for better lower-body balance. This movement also enhances agility and coordination for sports and everyday movement.

5. Romanian Deadlifts (RDL's)

Description:
Hold a barbell or dumbbells in front of your thighs, keeping a slight bend in your knees. Hinge at the hips to lower the weights down the front of your legs while maintaining a straight back. Engage your hamstrings and glutes to return to the starting position.

Main Benefit:
RDL's build strong hamstrings, glutes and lower back muscles. They enhance posterior chain strength, improving posture and athletic performance. This exercise also boosts hip mobility and reduces the risk of lower-body injury.

6. Backward Rear Lunges

Description:
Begin standing upright, then step one leg back into a lunge position. Lower your body until both knees are bent at about 90 degrees, keeping your front knee over your ankle. Push through the front heel to return to the starting position.

Main Benefit:
Backward lunges strengthen the quadriceps, glutes and hamstrings while improving stability. They place less strain on the knees than forward lunges. This movement also enhances coordination and balance between both legs.

7. Resistance Band Hip Abductions

Description:
Place a resistance band around your legs above the knees or ankles. Stand tall with knees slightly bent and move one leg out to the side while keeping your torso still. Slowly return to the starting position and repeat on both sides.

Main Benefit:
This exercise activates the gluteus medius, improving hip stability and control. It’s excellent for strengthening the outer thighs and reducing knee valgus during squats. Consistent practice improves balance and prevents hip and knee injuries.

8. Sumo Squats

Description:
Stand with your feet wider than shoulder-width apart and toes turned slightly outward. Lower your hips down and back as if sitting into a chair, keeping your chest up. Push through your heels to return to standing.

Main Benefit:
Sumo squats emphasise the inner thighs, glutes, and hamstrings. The wide stance increases hip mobility and recruits different muscle fibers than traditional squats. It’s a great movement for shaping and strengthening the entire lower body.