By Let’s be honest—squats and lunges have had their moment. While they’re great for building strength, they’re far from the only way to train your glutes effectively. If you’re working with a personal trainer in Hampton or training at a women only gym, you’ve probably already heard about the importance of variety in lower-body workouts. That’s because your glutes are made up of multiple muscles, and each one needs a slightly different approach. The good news? There’s a world of powerful movements that can fire up your glutes, reduce injury risk, and boost performance. Whether you’re a beginner or deep into strength training for women, it’s time to go beyond the basics.
Why Targeting the Glutes Matters
Your glutes aren’t just for aesthetics—they’re key to core stability, hip mobility, and proper posture. They play a crucial role in walking, lifting, and preventing lower back pain. According to research published in the Journal of Orthopaedic & Sports Physical Therapy, strong glutes can help reduce the risk of knee injuries and improve performance in sports and functional movements.
However, squats and lunges can often lead to quad dominance if done incorrectly or without enough variation. That’s where these other movements come in.
Hip Thrusts and Glute Bridges
Hip thrusts are a glute activation powerhouse. By isolating the glutes more than squats do, they help you build serious strength. Barbell hip thrusts are ideal for intermediate to advanced lifters, while bodyweight glute bridges are a great place to start.
Tip from a personal trainer in Hampton: Pause at the top of each rep and actively squeeze your glutes for 5-10 seconds for better muscle activation.
Cable Kickbacks and Glute Pull-Throughs
Cable machines provide constant tension, which makes kickbacks a brilliant option for glute isolation. Add glute pull-throughs using a rope attachment to target the posterior chain while working on hip hinge form.
A 2022 study in Sports Biomechanics found that cable-based movements can offer superior glute engagement compared to traditional compound lifts when performed with good control and range.
Step-Ups and Bulgarian Split Squats (With a Twist)
These are lunge-adjacent but with a unilateral twist—perfect for fixing muscle imbalances. Try adding a knee drive at the top of your step-up to engage the glutes further, or hold a dumbbell in one hand during Bulgarian split squats to challenge your core stabilisers.
These are go-to exercises in any women only gym where strength training for women is personalised for different body mechanics and goals.
Mini Band Workouts for Glute Medius
The glute medius often gets neglected, leading to imbalances and injury. Mini band lateral walks, clamshells, and standing abductions can help with activation and strengthening.
For beginners, banded moves are also a fantastic warm-up tool to prep the glutes before heavier lifts. A study published in the International Journal of Sports Physical Therapy found that glute activation with bands significantly improves performance in compound movements.
Romanian Deadlifts (RDLs)
If you’re looking to target the hamstrings and glutes simultaneously, RDLs are a must. Whether you’re using a barbell, dumbbells, or kettlebells, this hip-hinge movement builds posterior chain strength and enhances mobility.
In any well-rounded strength training for women program—especially one guided by a qualified personal trainer in Hampton—RDLs are essential for glute and hamstring development.
Glute Gains Beyond the Basics
At a women only gym, you’ll often see members getting creative with their training, from using resistance machines to mastering tempo-based reps. Whether you’re lifting solo or working with a personal trainer in Hampton, incorporating a variety of exercises will help prevent plateaus, reduce injury risk, and build balanced, functional strength.
Remember, strength training for women isn’t about doing what everyone else is doing—it’s about choosing movements that work for your body. If your glutes have stopped responding to squats and lunges alone, it’s time to add new tools to the toolbox.
Glute Gains Happen When You Mix It Up
You don’t need to ditch squats and lunges altogether—but if you’re serious about strengthening your glutes, branching out is essential. A welcoming women only gym that offers expert guidance and a supportive environment can help you explore a wide range of functional glute movements. Better yet, a personal trainer in Hampton can help you tailor your training to maximise results. No matter where you’re starting from, strength training for women should always evolve to keep pace with your body and your goals.