Think squats are the only way to grow your glutes? Think again.
Barbells are one of the most powerful tools in the gym for sculpting a rounder, firmer, and stronger butt.
Whether you’re looking to lift heavier, activate more muscle fibers, or accelerate your glute gains, barbell exercises are the go-to weapon for serious lower-body transformation.
Do you know?
The gluteus maximus is the largest muscle in your body, yet it’s often undertrained or poorly activated during workouts. Barbell movements not only correct this but also improve posture, power, and even reduce the risk of lower back pain.
Let’s break the myth that squats alone are enough—and dive into 11 killer barbell glute exercises that hit your glutes from every angle.
Table of Contents
Results You May Notice After 30 Days of Barbell Glute Workouts
| Changes You May See | Benefits You May Feel |
|---|---|
| Firmer and rounder glutes | Increased lower body strength |
| Improved glute shape and symmetry | Better athletic performance and power |
| Reduced appearance of hip dips | Enhanced posture and hip alignment |
| Lower body fat percentage in targeted areas | Faster metabolism due to stronger muscles |
| Better balance and stability | Easier walking, running, and stair climbing |
| More upright and confident posture | Decreased risk of lower back and knee pain |
| Noticeable difference in progress photos | Boosted motivation and workout consistency |
Also Read: 13 Best Dumbbell Triceps Workouts for Sleeve-Busting Arms
Do’s and Don’ts for Barbell Glute Workouts
| Do’s | Don’ts |
|---|---|
| Warm up your glutes before lifting | Don’t lift heavy without proper form |
| Focus on mind-muscle connection | Don’t rush through reps |
| Use full range of motion | Don’t cut movements short to lift more weight |
| Keep your core engaged for stability | Don’t arch your back during thrusts or squats |
| Start with lighter weights and progress slowly | Don’t compare your progress with others |
| Train glutes 2–3 times a week | Don’t overtrain without recovery |
| Squeeze your glutes at the top of each rep | Don’t neglect unilateral moves like lunges or step-ups |
| Rest 30–90 secs between sets | Don’t ignore post-workout stretching |
| Track your weights and progress weekly | Don’t skip warm-up sets before going heavy |
| Mix up exercises to hit glutes from all angles | Don’t rely only on squats for glute development |
1. Barbell Hip Thrust
How to Do It:
- Sit on the ground with your upper back resting against a bench and barbell over your hips.
- Bend your knees, feet flat.
- Drive through your heels, thrusting your hips up until your thighs are parallel to the ground.
- Squeeze your glutes at the top, then lower with control.
Why It Works:
Directly targets the glutes with minimal back strain. One of the most effective moves for glute hypertrophy.
Also Read: 11 Dumbbell Back Workouts for a Stronger, V-Tapered Physique
2. Barbell Glute Bridge
How to Do It:
- Lie flat on your back with a barbell placed over your hips.
- Bend your knees and plant your feet.
- Lift your hips until your glutes are fully engaged and your back is off the ground.
- Lower and repeat.
Why It Works:
Similar to the hip thrust but performed on the floor—perfect for beginners or those needing more glute isolation.
3. Barbell Back Squat
How to Do It:
- Position the barbell on your upper traps.
- Stand with feet shoulder-width apart.
- Lower into a squat by bending your knees and pushing your hips back.
- Drive through your heels to return to standing.
Why It Works:
A compound powerhouse that works glutes, quads, and hamstrings while building explosive strength.
4. Barbell Front Squat
How to Do It:
- Hold the barbell across your shoulders in front of your neck.
- Keep elbows up and chest tall.
- Squat down, keeping your torso upright.
- Push through heels to stand.
Why It Works:
Places more tension on your quads and upper glutes while improving core engagement and posture.
Also Read: 12 At-Home Lower Back Exercises Using Just Bodyweight
5. Barbell Bulgarian Split Squat
How to Do It:
- Stand a few feet from a bench and place one foot behind you on it.
- Hold the barbell across your upper back.
- Lower your back knee toward the ground.
- Drive up through the front heel.
Why It Works:
A unilateral move that eliminates imbalances and fires up the glute of the front leg intensely.
6. Barbell Sumo Deadlift
How to Do It:
- Use a wide stance with your toes pointed out.
- Grab the bar inside your legs.
- Keep chest up and drive through heels to lift.
- Lockout at the top and squeeze glutes.
Why It Works:
Hits the inner thighs and glutes hard, with less lower back involvement than a conventional deadlift.
7. Barbell Romanian Deadlift (RDL)
How to Do It:
- Stand tall with a barbell in front of your thighs.
- Hinge at the hips, lowering the bar down your legs.
- Stop when you feel a stretch in your hamstrings.
- Squeeze your glutes to stand back up.
Why It Works:
Stretches and strengthens the posterior chain—specifically glutes and hamstrings—for better shape and function.
Also Read: 11 Abductor Exercises Using Equipment That Boosts Hip Strength
8. Barbell Step-Up
How to Do It:
- Hold a barbell across your shoulders.
- Step one foot onto a sturdy bench or box.
- Drive through that foot to lift your body up.
- Slowly lower and repeat on the same side or alternate.
Why It Works:
Creates maximum glute activation due to the vertical pushing movement. Great for athletic power and symmetry.
9. Barbell Good Morning
How to Do It:
- Place the barbell across your shoulders.
- Hinge at your hips while keeping your back flat.
- Lower your torso forward until it’s almost parallel to the floor.
- Engage glutes and hamstrings to return to upright.
Why It Works:
A glute and hamstring strengthening secret weapon that also enhances hip mobility and core control.
10. Barbell Curtsy Lunge
How to Do It:
- Hold a barbell on your upper back.
- Step one leg diagonally behind the other into a curtsy.
- Lower your hips until your front thigh is parallel to the floor.
- Push back to standing and alternate sides.
Why It Works:
Takes glutes through a different plane of motion, lighting up those side glutes (gluteus medius) for rounder hips.
Also Read: 12 Best Bodyweight Adductor Exercises To Sculpt Your Inner Thighs
11. Barbell Reverse Lunge
How to Do It:
- Place the barbell on your shoulders.
- Step one foot back into a lunge.
- Lower your hips until both knees form 90° angles.
- Push off your back foot to return to standing.
Why It Works:
Targets the glutes more than a forward lunge by emphasizing the posterior chain.
Bonus Tips for Maximum Glute Gains:
- Control each rep: Don’t rush. Time under tension is key.
- Squeeze at the top: Especially for thrust and bridge moves.
- Go progressive: Gradually increase your weights weekly.
- Form over ego: Use a weight that allows full range of motion and clean form.
Final Thought:
A rounder, more sculpted butt isn’t just about how much weight you lift—it’s about how effectively you target and activate your glutes. With these 11 barbell exercises, you can hit every angle of your glutes while also boosting strength, stability, and confidence.
Now grab that barbell and let your glutes do the talking!
Frequently Asked Questions (FAQs)
How often should I do barbell glute exercises?
For best results, aim to train your glutes 2 to 3 times per week. This allows for optimal muscle growth and recovery without overtraining.
Can beginners do barbell glute workouts?
Absolutely! Beginners should start with lighter weights and focus on mastering form first. Exercises like the barbell glute bridge and RDLs are great starting points.
What’s the best barbell exercise for glute growth?
The barbell hip thrust is widely regarded as one of the most effective exercises for direct glute activation and muscle growth.
Do I need a heavy barbell to see results?
Not necessarily. While progressive overload is important, consistency and proper form matter more. You can still build strong glutes with moderate weight and good technique.
Can barbell exercises reduce hip dips?
Yes, strengthening the gluteus medius and minimus with exercises like sumo deadlifts and curtsy lunges can help fill out the side of the hips and reduce the appearance of hip dips over time.
Should I feel glute soreness after every workout?
Soreness isn’t always an indicator of a good workout. If you feel your glutes working during the exercise, that’s more important than being sore the next day.
Is it okay to combine barbell glute workouts with cardio?
Yes! Just avoid doing intense cardio immediately after heavy glute training, as it may interfere with recovery and muscle growth. Consider spacing them out or doing cardio on alternate days.
How long until I see visible results?
With consistent training, proper nutrition, and recovery, you may start to see noticeable glute development in 4 to 8 weeks, depending on your starting point and intensity.
Can I do these exercises at home?
Some of them, like barbell glute bridges and RDLs, can be modified for home workouts if you have a barbell and weights. However, exercises like barbell squats and hip thrusts typically require gym equipment or a sturdy setup.
What’s the difference between hip thrusts and glute bridges?
The main difference is positioning. Hip thrusts are performed with your back on a bench, allowing a greater range of motion. Glute bridges are done lying flat, making them slightly easier and more beginner-friendly.
