Top 5 Glute Exercises for Women That Actually Work
The 5 Best Glute Exercises for Women at Our South Tampa Private Gym
Build Strength. Sculpt Confidence.
Ask almost any woman what she wants to improve in the gym, and chances are her glutes make the list. And we get it – glute strength isn’t just about how your jeans fit (though that’s a great bonus). Strong glutes play a crucial role in maintaining proper posture, preventing injuries, and enhancing athletic performance.
But not all glute exercises are created equal. At Driven Fit, we specialize in creating personal training programs in Tampa that go beyond banded side steps and endless squats. Our curated glute training focuses on activating, engaging, and building your glutes the smart way – in a South Tampa private gym setting that gives you the focus and attention you deserve.
Let’s break down our top 5 glute exercises for women that deliver results.
1. Barbell Hip Thrusts
Why we love them: This is the queen of glute exercises. Hip thrusts isolate the glutes better than almost any other movement, especially when done with proper range and tempo.
How to do it:
- Sit on the floor with your upper back against a bench
- Roll a barbell over your hips
- Drive through your heels and squeeze your glutes at the top
Pro tip: Pause for 2 seconds at the top and don’t let your ribs flare.
2. Romanian Deadlifts (RDLs)
Why we love them: RDLs hit your entire posterior chain. They stretch the glutes under load – a key factor for muscle growth.
How to do it:
- Hold dumbbells or a barbell in front of your thighs
- Hinge at your hips while keeping your spine neutral
- Lower until you feel a stretch in the hamstrings, then drive up
Pro tip: Slight bend in the knees but keep the motion in the hips.
3. Cable Kickbacks
Why we love them: Great for isolation and minimal spinal load. Perfect for the end of a glute session to really dial in that burn.
How to do it:
- Attach an ankle strap to a low pulley
- Stand tall and kick one leg back while squeezing the glute
- Keep the motion controlled
Pro tip: Avoid using momentum. Pause at the top of each rep.
4. Step-Ups (Weighted or Bodyweight)
Why we love them: This single-leg movement builds functional strength, challenges balance and torches your glutes – especially when done with a controlled tempo.
How to do it:
- Step onto a box or bench
- Drive through your heel and fully extend at the top
- Lower slowly and repeat
Pro tip: Don’t push off the back leg – focus on working the front glute.
5. Glute Bridges with Bands
Why we love them: Great for glute activation, especially as a warm-up or burnout finisher.
How to do it:
- Lay on your back, knees bent, feet flat
- Loop a resistance band above your knees
- Drive through your heels and squeeze at the top
Pro tip: Keep tension on the band the entire time to activate your glute medius.
Why Train Glutes with a Personal Trainer?
Glute training is about quality, not just quantity. A great trainer ensures you’re using the right form, progression, and strategy to activate the glutes, especially if you’ve been struggling with results.
At Driven Fit, our personal training in Tampa includes individualized programming that targets and sculpts the glutes with the right balance of strength, volume, and recovery. All in a South Tampa private gym designed for real results, with no distractions.
Ready to build stronger glutes and feel confident in your training plan? Book your free evaluation or call today to experience the benefits of personalized glute training at Driven Fit.
