15 Best Lower Glute Exercises to Target Your Underbutt

You landed here because you're looking for the best lower glute exercises to target that booty! I know this feeling all too well. If you’re here, you probably feel like your underbutt shape just isn't... working.

You squat.
You hip thrust.
You see the "upper glute shelf" starting to grow.

But that lower part? The glute-ham tie-in? The place where the gluteus maximus meets your upper hamstrings?

That’s the hardest zone for lots of people. Especially those of us women who hang on to our weight in our lower half.

Let’s fix it.

Today I’m walking you through the best lower glute exercises that actually target the lower glutes, improve hip extension strength, and build stronger glutes without wasting time on fluff from social media.

These exercises are great at home and even better maximized in the gym. Don't worry my at-homers, I've included ways for this blog post to help you with your at home workouts!

Disclaimer: This content is for informational and educational purposes only and is not intended as medical advice. I am not a doctor. The information shared is based on research and personal experience, and individual results may vary. Always consult a qualified healthcare professional before starting any new health, fitness, or nutrition program.

First, What Are the Lower Glutes?

The lower glutes are primarily the lower muscle fibers of the gluteus maximus, which is the largest muscle in your body and one of the most powerful muscles in the entire posterior chain.

Your gluteal muscles include:
• Gluteus maximus
• Gluteus medius
• Gluteus minimus

The gluteus maximus is responsible for hip extension. That’s its primary function. When you drive your hips back into a straight line at the top of the movement, that’s hip extension.

The gluteus medius and gluteus minimus help with hip abduction and stabilization at the hip joint.

If you want better lower body strength and visible muscle growth in the underbutt area, you need exercises that place greater emphasis on the lower glute max through deep range of motion and strong hip extension.

Now let’s get into the 15 most effective exercises for your lower glutes!

15 Best Lower Glute Exercises

1. Bulgarian Split Squat

This is, by far, one of the best lower glute exercises you can do.

With a slight forward upper body lean and strong drive through the front foot heel, the Bulgarian split squat heavily loads the lower fibers of the gluteus maximus.

Lower until your front leg hits about a 90-degree angle, then drive up (through the front heel) through hip extension.

Over time, this builds serious lower glute max strength.

2. Barbell Romanian Deadlift

Easily one of my favorite lower glute exercises. The Romanian deadlift trains the entire posterior chain and emphasizes the gluteus maximus in a stretched position.

Push your hips back, keep a neutral spine, and lower until you feel tension in your upper hamstrings.

The stretch at the bottom is what drives lower glute development. I think I love this exercise so much because I can actually feel that tension in the stretch. So psychologically, I know I'm benefiting. 

3. Reverse Lunges

Reverse lunges shift the emphasis away from quads and into the glute muscles. I also love reverse lunges because they're easier on your knees.

Step back, lean slightly forward, and push through the heel of your front leg.

If you're still feeling this in your front leg quad, take a larger step backwards and keep the forward lean.

This increases hip extension demand and hits the lower glutes hard.

4. Single-Leg Romanian Deadlift

This movement challenges the gluteus maximus and gluteus medius at the same time.

The glute medius stabilizes your hip joint while the glute max drives hip extension.

It’s one of the most effective exercises for targeting different muscles within the glute complex.

5. Barbell Hip Thrust

Barbell hip thrusts are one of the best glute exercises for overall volume development.

To really trigger the lower glute max, focus on full hip extension at the top of the movement and maintain a strong mind-muscle connection.

Avoid overextending your lower back muscles.

I cannot recommend a barbell hip thrust pad enough! The one I've linked below is amazing and I use it for every leg day that has a barbell in it.

6. Glute Bridge (Pause Reps)

The glute bridge is similar to hip thrusts but typically uses a shorter range of motion.

Add a 2–3 second pause at the top to increase muscle activation and build stronger glutes.

This is a great exercise for beginners and advanced lifters. To take it up a notch, don't forget your resistance bands. Slap one of these babies above your knees and you're growing those glutes even faster.

7. 45-Degree Back Extension (Glute Focused)

When performed correctly, back extensions REALLY work the gluteus maximus.

Round slightly at the upper back (I do this by crossing my arms across my chest), hinge at the hips, and focus on driving through hip extension rather than arching.

This variation targets the lower part of the glutes. If not feeling it in your glutes, slightly turn your feet out.

8. Cable Pull-Through

Another favorite lower glute exercise of mine! Cable pull-throughs load hip extension with constant tension.

The cable machine provides resistance throughout the entire range of motion, making this a powerful lower glute builder.

Focus on squeezing those glutes at the top without leaning back.

9. Cable Kickbacks

Top 3rd favorite for me!! Since this is a single leg exercise, cable kickbacks isolate the lower glute max with constant tension.

Keep your torso stable (grab on to the cable machine pole) and extend your leg straight back without swinging. REALLY focusing on that glute squeeze at full extension.

This is one of the best isolation exercises for the underbutt and I cannot recommend these RitFit ankle straps enough! They're so comfortable and extremely sturdy.

10. Donkey Kicks (Banded)

Donkey kicks are simple, so simple that they can easily be done incorrectly. However, when done correctly, they can be super effective.

Drive your heel up - keeping your foot parallel to the floor, maintain a neutral spine, and control the top of the movement.

Use a resistance band or booty band for added tension.

These ankle resistance band cuffs are perfect for this exercise. You don't have to worry about a band sliding off your knees or foot.

11. Step-Ups (Glute Version)

Step-ups are a great way to target lower glutes when you:

• Use a box high enough to create deep hip flexion
• Lean slightly forward
• Push through your heel

Avoid pushing off the back leg or bouncing as your foot lands back down. Really focus on driving through your heel of the foot that's on the bench or box. Drag your bag leg toes up the box, squeeze your glute at the top and slowly lower back down.

12. Curtsy Lunges

Curtsy lunges hit the gluteus medius and lower glute max together.

This movement challenges hip stability and strengthens the glute medius, which plays an important role in lower body strength.

13. Frog Pumps

Frog pumps are a high-rep isolation movement.

Bring the soles of your feet together and drive hips upward, careful not to hyperextend your lower back.

This lower glute exercise creates strong glute activation and builds endurance in the gluteal muscles.

14. Resistance Band Lateral Walks

While primarily targeting the gluteus medius and gluteus minimus, stronger lateral hip stabilizers improve performance in all lower glute exercises.

Add these at the beginning of your workout for muscle activation. I don't start a glute day without them, or without my resistance bands.

15. Prone Leg Curls

Leg curls strengthen the upper hamstrings, which visually enhance the glute-ham tie-in. That stubborn "banana roll".

While not directly a lower glute movement, they work the top of the hamstring and support the entire posterior chain and improve aesthetics of the lower glutes. Don't neglect the hamstrings!

They're vital for the aesthetics of your glutes. 

How to Actually Grow Your Lower Glutes

Doing the right exercises is only half the equation.

For muscle growth, you need:

• Progressive overload
• Strong mind-muscle connection
• Proper form
• Adequate recovery

Scientific research consistently shows that tension, not just movement, drives growth.

Focus on:
• 8–12 rep range for compound exercises
• 12–20 reps for isolation exercises
• Controlled tempo (no sloppy movements)
• Deep range of motion

Your lower glutes play a crucial role in athletic performance and aesthetics.

And yes, it takes time! But with consistent glute training and the right exercises, you will see change.

Why Your Lower Glutes Aren’t Growing

Let me say something that most people won’t:

It’s usually not that your lower glutes “don’t respond.” It’s that they’re not being trained in the right position.

The gluteus maximus is the largest muscle in your body. But it’s not one flat slab of muscle. The upper glutes and lower glutes respond differently depending on:

• Hip angle
• Range of motion
• Load placement
• Torso position
• Stability demands

Lots of people rely on the most popular glute exercises they see on social media. But many of those emphasize the upper glutes more than the lower glute max.

If your goal is that "defined underbutt", slimmed down "banana roll" and tight "glute-ham tie-in", you need exercises that challenge deep hip flexion and powerful hip extension.

That’s the key.

The Primary Function of the Lower Glute Max

The primary function of the gluteus maximus is hip extension.

When your leg moves from bent to straight behind you, that’s hip extension at the hip joint.

Lower glute fibers get greater emphasis when:

• The hip starts in a stretched position
• You drive through the heel
• You control the bottom range
• You fully extend into a straight line

This is why deep lunges, Romanian deadlifts, and split squats are so effective.

They train the glute muscles in lengthened positions.

And lengthened tension is powerful for muscle growth.

How to Structure a Lower Glute Workout

Now let’s talk like I would with a client.

If your goal is lower glute development, here’s how I’d structure your glute training week.

Workout A (Heavy Focus)

1. Bulgarian Split Squat: 3–4 sets of 8–10
2. Romanian Deadlift: 3–4 sets of 8–10
3. Hip Thrust: 3 sets of 10–12
4. Cable Kickbacks: 3 sets of 12–15

Workout B (Volume & Isolation Focus)

1. Reverse Lunges: 3 sets of 10–12
2. Single-Leg Romanian Deadlift: 3 sets of 8–10
3. Back Extension (Glute Focused): 3 sets of 12–15
4. Donkey Kicks with Resistance Band: 3 sets of 15–20

Focus on progressive overload. That doesn’t always mean adding much weight. It can mean:

• Slower tempo
• Better range of motion
• Longer pauses at the top of the movement
• More control

The goal is stronger glutes, not ego lifting.

Common Lower Glute Exercises Mistakes

Let’s clean this up so you don’t waste time.

Mistake 1: Staying Too Upright in Lunges

If your torso is perfectly vertical, you shift emphasis toward quads. A slight forward lean increases hip extension demand.

Mistake 2: Not Using Full Range of Motion

Short reps = short results. Lower deep enough to challenge the glute max in its stretched position.

Mistake 3: Overextending at the Top

At the top of hip thrusts or glute bridges, ribs should stay down. Overarching like a bridge, takes tension away from the glute muscles.

Always maintain a horizontal plane.

Mistake 4: No Mind to Muscle Connection

You should feel your lower glutes working. If you only feel your lower back muscles or hip flexors, adjust your form.

Isolation Exercises vs Compound Exercises

Compound exercises (multi joint movements) like Bulgarian split squats and Romanian deadlifts train multiple key muscles at once, including:

• Gluteus maximus
• Gluteus medius
• Upper hamstrings
• Core muscles

Isolation exercises like cable kickbacks and donkey kicks allow you to focus on a specific muscle.

Both matter.

Compound exercises build strength and overall size.

Isolation exercises refine shape and improve muscle activation.

Once again, you need both.

Home Workout Options for Lower Glute Exercises

If you don’t have a gym, it's not the end of the world. You can absolutely train glutes at home.

Here’s a simple body weight lower glute workout:

• Deficit Reverse Lunges: 3 sets of 12
• Single-Leg Glute Bridge: 3 sets of 12
• Donkey Kickbacks: 3 sets of 15
• Resistance Band Lateral Walks: 3 sets of 20

Add a booty band for extra hip abduction work. I have the resistance bands and the ankle resistance bands cuffs in my home gym. They're 10/10.

Even without a cable machine or Smith machine, you can build stronger glutes with smart progression.

At Home Glute Growing Tools:

How Long Does It Take to See Lower Glute Growth?

Honest answer?

4–8 weeks for slight visible change *IF* you’re consistent.

Muscle growth is not instant. But if you train lower glutes 2-3 times per week with progressive overload and proper form, you will see improvement in shape and lower body strength.

Lots of people quit too early, DON'T.

Building a J Lo booty will take a few years! But nothing worth having EVER comes quick or easy.

FAQ: Lower Glute Exercises

What are the best lower glute exercises?

The best lower glute exercises are those that emphasize hip extension in a stretched position.

Bulgarian split squats, reverse lunges, single-leg Romanian deadlifts, hip thrusts, and cable kickbacks are some of the most effective lower glute exercises.

How do I target my underbutt specifically?

To target your underbutt, focus on deep lunges, split squats, and hinging movements that stretch the lower glute max.

Lean slightly forward during lunges and prioritize full hip extension at the top.

Do glute bridges work the lower glutes?

Yes. Glute bridges activate the gluteus maximus. To target lower glutes, focus on controlled reps, strong squeezes at the top of the movement, and driving through your heels.

Are donkey kicks good for lower glutes?

Donkey kicks are a great isolation exercise. They’re especially effective when performed slowly with a resistance band and proper hip alignment.

What part of the glutes is the gluteus maximus?

The gluteus maximus is the biggest muscle of the glute complex and makes up the majority of your glute size.

The lower part of the gluteus maximus contributes heavily to the underbutt area.

Should I use heavy weight for lower glute exercises?

You don’t need to lift the heaviest weight possible. Progressive overload matters, but maintaining proper form and full range of motion is more important than simply adding alot of weight.

But yes, the more heavy you lift, the more you'll add volume to your glutes.

How often should I train lower glutes?

Two times per week is ideal for most people. That allows enough stimulus for muscle growth while giving proper recovery time.

Take a day off in between glute focused workouts.

Do I need a personal trainer to grow my lower glutes?

Not necessarily. A personal trainer can help refine technique, but understanding proper form, rep range, and progressive overload is enough for most people to see results.

If you follow my posts, you'll grow your glutes!

Or you can grab my 12 week Glute Growth Blueprint, here!

Why do my lower glutes lag behind my upper glutes?

Often it’s because upper glutes get more activation from popular glute exercises like standard hip thrusts.

Lower glutes need deeper hip flexion and greater emphasis on hip extension.

Can resistance bands build lower glutes?

Yes. Resistance bands create constant tension and are effective for muscle activation, especially when paired with body weight movements or added to compound exercises.

Recap of Lower Glute Exercises

If you’ve been frustrated trying to grow your lower glutes, it’s not that your body “can’t” build that area.

It just needs the right exercises, the right tension, and consistency.

And now you have 15 effective lower glute exercises in your arsenal to fix that!

Train smart. Focus on hip extension. Control your reps. Progress gradually.

And give. it. time.

That tight and toned underbutt you want?

It’s built with intention.

Good luck trying to keep your jeans fitting the same. Lol. You’re about to build stronger glutes the right way.

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xoxo,