What is the most effective exercise to develop your glutes? (Women's Special)
What is the most effective exercise to develop your glutes? (Women's Special)
Toning and developing your glutes isn't just about dreaming of endless squats! The secret lies in choosing the most targeted exercise and performing it perfectly. At Happyness Food , we'll tell you all about the ultimate exercise for shapely, powerful glutes.
1. Why work the glutes specifically?
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Posture and posture : Strong glutes correct pelvic alignment, relieve lower back pain and prevent lower back pain.
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Aesthetics : Women often seek to fill in “hollows” (hip dips) and round out their silhouette.
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Performance : good force transfer during jumps, sprints or sports outings (crossfit, running, etc.).
👉 Working the gluteus maximus, gluteus medius and gluteus minimus combines health, function and beauty!
2. Exercise #1: Hip Thrust
Several electromyography (EMG) studies have shown that the hip thrust generates the strongest activation of the gluteus maximus compared to squats, lunges, or deadlifts¹. Specifically, this exercise:
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Very effectively isolates the gluteus maximus
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Allows you to load heavy loads safely
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Easily performed at home (bench + bar / elastic band)
How to do it perfectly
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Starting position
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Back resting on a stable bench, shoulders resting on the edge.
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Feet hip-width apart, legs at about a 90° angle.
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Bar (or elastic) placed just above the hips, protected by a pad if necessary.
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Concentric phase (rise)
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Contract your glutes to lift your pelvis until your knees, hips, and shoulders are aligned.
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Don't arch your lower back: keep your stomach "tucked in."
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Push through your heels, not the balls of your feet.
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Eccentric phase (descent)
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Slowly lower yourself back down, controlling the descent of your pelvis.
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Keep the tension in your glutes, without completely releasing them at the bottom.
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Breathing
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Inhale as you go down, exhale as you push up.
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3. Variations and progression
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Loaded bar : start light (20–30 kg) to master the movement, then gradually increase (+2.5 kg/week).
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Single-Leg Hip Thrust : Increase your sets (12–15 reps) to strengthen balance and stability.
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Elastic placed above the knees : to additionally activate the gluteus medius (hip openings).
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Slow tempo : 2 s uphill / 3 s downhill to intensify muscle contraction.
4. The ideal program for a rock-hard butt
| Day | Main exercise | Series × Repetitions | Buttock supplements |
|---|---|---|---|
| Monday | Hip Thrust (bar) | 4 × 8–10 | Donkey kicks (3×12), glute bridge on the floor (3×15) |
| THURSDAY | One-Leg Hip Thrust (Elastic) | 3 × 12–15 | Hip abductions (elastic) 3×15 |
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Frequency : 2 times/week to allow time for recovery.
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Recovery : 48–72 hours between two targeted glute sessions.
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Progression : Gradually increase the weight or repetitions each week.
5. Nutrition and recovery
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Protein : 20–30 g within an hour of training (whey, cottage cheese, eggs).
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Carbohydrates : 1 g/kg to replenish glycogen (fruit, sweet potato, oat flakes).
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Good fats & micronutrients : avocados, oilseeds, green vegetables to fight inflammation and support hormone synthesis.
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Sleep & Hydration : 7–9 hours of sleep, 1.5–2 L of water per day for optimal recovery.
In conclusion
The Hip Thrust is the number one ally for women who want to tone, shape, and strengthen their glutes. Combined with precise execution, intelligent progression, and a proper diet, it will become your best asset for a harmonious silhouette and strengthened posture.
Ready for the challenge? Incorporate hip thrusts into your routine, discover our post-workout recipes on Happyness Food, and share your progress with our community!
¹ Electromyographic study comparing different gluteal muscle-building exercises, Journal of Strength and Conditioning Research , 2015.
