The Best Exercises to Strengthen the Glutes: A Science-Based Approach for Pilates Teachers

There are many reasons a client may want to strengthen their glutes. Maybe their physiotherapist suggested it to help with back pain (though this isn't strongly supported by evidence). Perhaps they saw someone with a well-defined glute shape on Instagram and want to achieve a similar look (no judgment!). Or maybe they have knee pain, and you know that strengthening their glutes is actually a guideline-based approach in this case.

Regardless of the reason, do we truly know which exercises are the most effective for strengthening the glutes?

Rethinking Traditional Glute Exercises

For years, while teaching Pilates, I believed the best glute exercises were Clams, Side-Lying Leg Lifts, Bridging/Shoulder Bridge, Prone exercises like Swimming or Swan Dive, and Donkey Kicks/Fire Hydrants (not a classical exercise).

I wasn’t entirely wrong, but some exercises elicit greater muscle activation and provide more potential for strength development.

Why Some Exercises Are More Effective Than Others

To strengthen a muscle, activation alone isn’t enough—we must load it sufficiently to bring it close to mechanical failure. This means choosing exercises that challenge the glutes with approximately 10-15 reps, leading to a visible slowdown toward the end of the set and some loss of form. If a client maintains perfect form and doesn’t slow down, the exercise is too easy and lacks a true strength stimulus.

Think about it—most clients can easily perform multiple clams while chatting, with no visible signs of fatigue. If anything, they complain about the burn.

🔥 Don’t be fooled! The burn does not equal strengthening. It’s caused by free hydrogen ions inside the muscle, creating discomfort and prompting people to stop. However, this is different from stopping because they physically cannot complete another repetition.

A Downside of the Clam

The Clam (along with Side-Lying Leg Lifts, Prone Swimming, Donkey Kicks, Fire Hydrants, and Bridging) is a single-joint movement. While useful in rehabilitation settings, it’s not as time-efficient as exercises like Step-Ups, Lunges, or Squats.

If all of these exercises activate the glutes, why not choose ones that also engage other major muscle groups (e.g., quads) to maximize training efficiency?

Additionally, research shows that multi-joint, weight-bearing exercises offer great glute activation and allow for heavier loading, making them superior for strength development (Macadam & Feser, 2019).

What Science Tells Us About the Best Glute-Strengthening Exercise

Based on research, some of the most effective glute-strengthening exercises include:

• Single-Leg Squats – Produces significantly higher glute activation than lateral step-ups and forward lunges; also excellent for balance and stability (Muyor et al., 2020).

  
  

• Step-Ups – Highest recorded glute max activation amongst the exercises studied (Neto et al., 2020); easily scaled by adjusting step height and adding weight.

  
  

• Lunges – Good glute max activation; ideal for beginners due to their stable base of support (Macadam & Feser, 2019).

  
  

• Hip Thrusts – Very high glute max activation; easy to add load, though difficult to implement in a Pilates setting without a barbell and plates (Neto et al., 2020).

  
  

• Plank with Bent-Leg Hip Extension – Highest recorded glute activation, though less ideal for progressive overload due to its complexity and limited ability to add resistance (Macadam & Feser, 2019).

  
  

How to Implement This in Your Pilates Classes

As Pilates teachers, we must consider multiple factors:

• Class duration – Are we teaching 30-minute or 55-minute sessions? Do clients arrive late? Do they chat between exercises?

  
  

• Client level – Are they beginners, intermediate, or advanced? Do they struggle with balance? How is their flexibility and range of motion?

  
  

Time constraints will influence exercise selection. If time allows, we can incorporate Clams and Side Kicks (which clients enjoy), but we should prioritize Step-Ups or Single-Leg Squats for a better strength training response.

If research tells us one thing, it’s that Single-Leg Squats, Step-Ups, and Hip Thrusts are superior to other glute exercises because they:

1. Provide high muscle activation

   
   

2. Allow for progressive overload (gradually increasing resistance)

   
   

Final Thoughts

Choose your exercises wisely. If you truly want to strengthen your clients’ glutes, include at least one exercise that allows for progressive overload and high activation—like Step-Ups.

I’m personally biased toward Step-Ups because they’re beginner-friendly, easy to load (just pick up a weight), and can be done in a Pilates studio with nothing more than a box or raised surface.

So, next time you’re planning a session, ask yourself: Are my glute exercises effective, or am I just chasing the burn?

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