Alright, let’s get real. Glutes? They’re not just there to fill out your favorite pair of leggings. These babies are your powerhouse—the MVP of your lower body. Yet somehow, they still get left behind in training plans. That ends today. As a personal trainer who’s seen it all, I’m here to guide you through the ultimate glute accessory exercises—the tips, tricks, and moves you need to build strength, boost performance, and get those glutes popping. Whether you’re just starting out, crushing PRs, or looking to elevate your training game, this guide has something for you.
If you’re curious about more glute exercises, check out our blog post about shortened and lengthened glute exercises here!
First off, why are glutes such a big deal? Besides looking amazing, strong glutes are the secret sauce to stability, power, and injury prevention. Let me break it down.
Your glutes—we’re talking gluteus maximus, medius, and minimus—are the biggest muscles in your body. They’re like the engine that drives your squats, sprints, and jumps. Strong glutes keep your hips stable, protect your lower back, and give you the strength to crush your workouts. Weak glutes? That’s when back pain and knee trouble creep in.
Listen, strong glutes are about more than aesthetics (but let’s be real, that’s a bonus). They’re also the key to athletic performance. Want to run faster? Jump higher? Lift heavier? It’s all in the glutes, baby. Plus, when your glutes are firing, everything else—from your core to your hamstrings—works better.
Now that we’ve hyped up the glutes, let’s talk accessory exercises. These aren’t just add-ons; they’re game-changers. They’ll take your glute training from good to unstoppable.
Think of accessory exercises as your secret weapon. They’re not the main lifts (like squats or deadlifts), but they’re the supporting players that target weak spots and add that extra oomph to your routine.
These are your multi-taskers. Compound movements like Romanian deadlifts and Bulgarian split squats hit your glutes while also working other muscles. They’re efficient, powerful, and perfect for building overall strength.
Now, if compound movements are the MVPs, isolation exercises are the clutch players. They’re all about zeroing in on your glutes and making them work. Think glute kickbacks and frog pumps—small moves, big results.
The key? A mix of both. Compound lifts build strength, while isolation exercises refine and perfect.
Let’s talk heavy hitters. These compound exercises are the bread and butter of a killer glute program.
If you’re not hip thrusting, are you even training glutes? This move is a non-negotiable for max activation.
If you’re ready to level up, Bulgarian split squats will humble you real quick. This unilateral move builds strength and fixes imbalances.
The RDL is a classic for a reason. It’s all about that hip hinge and stretch.
Now it’s time to get laser-focused. These isolation exercises will light up those glutes in ways you didn’t know were possible.
Don’t let the name fool you—frog pumps are serious business for glute activation.
Cable kickbacks are the isolation move you didn’t know you needed.
Alright, now you know the moves. Let’s talk strategy. A killer glute workout isn’t just about what you do—it’s how you put it all together.
Here’s the deal: Strong glutes aren’t just about looking good (though, let’s admit it, that’s a bonus). They’re about owning your power, improving your performance, and staying injury-free. With these accessory exercises in your arsenal, you’re set to take your glute game to the next level.
If you’re ready to transform your glute training and take your fitness to new heights, let’s make it happen together! Sign up for a FREE session with DTFC today, and let’s design a personalized plan to help you crush your goals. Click here to book your free session now—your glutes will thank you!
