I'm a personal trainer: These 5 'slow' moves are better than 100 lunges for building strong glutes

Your glutes can be surprisingly hard to grow, and it takes a mix of precision, stability, overload and control if you really want to pump them up as well as build strength. That said, glute training isn't just about aesthetics — it’s also about protecting your back and moving better.

Many of us approach glute training with a "toning" mindset, but for the longevity-focused person, these muscles serve a bigger purpose. They act as primary stabilizers for your hips and an insurance policy for your lower back. Without strong glutes, your knees and spine could take on a lot of pressure.

This five-move sequence is about creating active tension and pelvic control while also building strength and muscle in these powerhouse muscles. Whether you’re a runner, a lifter, or someone who spends too much time at a desk, these moves can help you wake up lazy glutes and get them moving with purpose.

Watch: 5-move glute workout

To do this workout, I recommend using dumbbells or adjustable dumbbells to overload the target muscles. Aim for 3-4 sets of 8-10 reps per side. Rest 30-60 seconds between sets and 60-90 seconds between exercises.

1. B-stance (kickstand) squats

Shifting the majority of weight into one leg allows the other leg to become a "kickstand." You force the lead glute to do the heavy lifting while improving hip stability.

This move will challenge your balance and wake up the glutes one side at a time. Once comfortable with the foot positioning, you can add load with dumbbells or barbells.

It's also a more stable alternative to single-leg balancing exercises like Bulgarian split squats for targeting your glutes and quads.

2. Single-leg glute bridges

Again, this enforces loading one side of the body at a time, and also uses deep core activation and glute strength to help stabilize the pelvis as you lift and lower your hips. You really need to focus on driving through your working leg and pressing your hips upward to activate the posterior chain. Your raised leg should be light and pointed away from the body.

Either work with your bodyweight or place a dumbbell over your hips.

3. Staggered-stance RDL (kickstand deadlift)

The RDL is a hinge movement that requires balance and recruits your core for stability. Try to keep your hips square without turning outward to one side.

Using the staggered stance, you again put more weight into one side of your body, using the other leg for a little support. It stretches and strengthens the glute under tension without the form risks of a traditional deadlift.

Remember, the back foot is only there for balance — a bit like a kickstand on a bike. If you push off the back foot, you may lose the glute connection, so try to keep your back heel light.

4. Crab walks

Crab walks target the glute medius, known as the outer glutes, as they help to abduct the leg away from the body. This is also the "stability muscle" that keeps your knees from caving in when you walk or run. Your legs as a whole get a good workout, too, but the focus is really on those glutes.

5. Prying goblet squats

Using a kettlebell or dumbbell as a counterbalance helps you sit deep into the hips, opening the groin and adductors and firing up the glutes at the bottom of the squat.

Not only will you build stronger legs, but this also serves as a mobility exercise to help create space around your hips while creating a stable lower body. Try not to arch your back or hunch; keep your upper body tall, core engaged and drop your hips down low.

The benefits

Glute training is usually approached as an aesthetic goal, but these muscles are a powerful engine. They work to keep your hips stable and protect your back, with weak glutes contributing to muscular imbalances and back pain. If your glutes are sleepy or just lazy from sitting all day, something else always pays the price.

This routine restores function in five moves using asymmetrical moves to reduce any imbalances. No high-impact or jumping, just strength.

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