The gluteus maximus, the largest muscle in the buttocks, not only gives shape to the bum but also plays a key role in keeping your body upright.
Beneath it, the gluteus minimus is the deepest muscle, and the gluteus medius is activated primarily when walking.
Doing specific workouts that work the glutes is a great way to grow stronger. Here are seven glute exercises that will help you get stronger and tone more muscle.
1. Lunges
Lunges are great for strengthening your glutes, legs, and improving your coordination. To perform lunges:
- Stand with your feet hip-width apart.
- Step forward or backward with one leg so that both knees form a 90-degree angle.
- Push back to the starting position and repeat on the other side.
2. Glute Bridge
This beginner-friendly exercise isolates the glutes, hamstrings, and core while boosting hip stability. Here’s how to do it:
- Lie on your back with your hands at your sides.
- Bend your knees, keeping your feet flat on the floor.
- Lift your hips until your body forms a straight line from your shoulders to your knees. Squeeze your glutes at the top, then return to the starting position.
3. Barbell Hip Thrust
This variation of the glute bridge is more intense and helps activate the glutes even further. To perform it:
- Place a barbell across your hips while lying on your back, bending your knees, and keeping your feet flat.
- Raise your hips while squeezing your glutes, then lower your hips back to the floor.
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4. Kickback
Kickbacks are a simple but effective exercise to strengthen your glutes and address muscle imbalances. To do a kickback:
- Stand near a stable surface like a chair or wall, and slightly lunge forward.
- Extend one leg straight back to hip height and hold for a moment, then return to the starting position.
- Beginners can do this move from an all-fours position for added ease.
5. Side Plank with Leg Raise
This exercise works your glutes and strengthens your core. To do it:
- Lie on your side with your elbow under your shoulder and feet stacked on top of each other.
- Lift your body into a side plank and raise your top leg without bending the knee.
- Lower and repeat the movement.
6. Deadlift
Deadlifts primarily target your glutes, spinal erectors, and hamstrings. They are a full-body exercise. Here’s how to do it:
- Stand with your feet shoulder-width apart, holding a barbell or dumbbells in front of you.
- Bend your knees slightly, push your hips back, and lower the weights down.
- Lift the weights by straightening your hips and back while keeping the bar close to your shins.
7. Donkey Side Kicks
A simple and effective exercise for the glutes. To perform donkey side kicks:
- Start in an all-fours position.
- Lift one bent leg to the side, keeping the foot flexed.
- Lower the leg and repeat, or continue with a series of short repetitions without lowering the leg completely.
At-Home Glute Exercises
Many of these exercises can be done at home without the need for weights. They focus on bodyweight and can be effective in strengthening the glute muscles.
What to Wear for Glute Workouts
To get the most out of your glute exercises, it’s important to wear comfortable, moisture-wicking workout gear. A well-fitting sports bra is crucial for comfort and support during exercises. Pair it with a sports shirt and comfortable shorts or leggings. For exercises involving weights, supportive sports shoes are recommended.