There are many ways to strengthen the gluteus maximus exercises, the large and powerful muscles of the butt. Weak glutes can lead to a variety of problems, including back, hip, and knee pain and injuries.
Many people, even recreational athletes, have weak glutes. Why? Because of how much time most of us spend sitting on those muscles instead of using them. Sitting for extended periods of time can result in weak glutes that fail to fire properly, as well as tight, shortened hip flexors and hamstrings.
The ultimate goal of these gluteus maximus exercises is to get the muscles to fire properly, build a strong backside, prevent lower extremity injuries, and maintain proper alignment and biomechanics. To sort out which gluteus maximus exercises work to target the butt, researchers use electromyography to quantify and compare signal amplitude as the gluteus maximus and gluteus medius muscles fire.
Studies have identified which movements activate the butt muscles to the highest percentage. These results can help sports medicine specialists, physical therapists, and athletes decide which exercises to include or drop from a rehab, pre-hab, or basic training program.
Gluteus Maximus, Medius Exercises
These exercises produce the highest percentage of activity in the gluteus maximus muscle group (the largest glute muscles)
Best Gluteus Medius Exercises
These exercises produce the highest percentage of activity in the gluteus medius muscle group (the muscles along the top and sides of the butt).1 Strengthening the gluteus medius plays a significant role in keeping the hips and pelvis aligned. This is an important and often overlooked way to prevent knee pain.
Gluteus Maximus Workout Routine
Depending upon your overall fitness goals, you might perform these exercises on a rotating basis to get a variety of movements while still targeting the glutes. Or you can periodically focus on gluteus maximus exercises to build muscle strength in a maximal and isolated way.
If you are using weights, start with those exercises first. Then move to bodyweight exercises next.
1. Step-ups
You can do step-ups with or without weights and change the size of your steps or box to make the exercise easier or harder. For the most intensity of this gluteus maximus exercise, do a dynamic step-up by jumping on your steps.
2. Single-Leg Squat
Single-leg squats work both the gluteus maximus and gluteus medius muscles. The gluteus maximus provides power while the gluteus medius helps with balance and stability.
3. Split Squat
This squat variation looks like a combination of a (short) forward lunge and a squat. Perform with or without weights in hand.
4. Lunges
When performed slowly and with control, lunges put less stress on the joints and are generally easier and safer than plyometric jumping exercises or deep single-leg squats. Overhead lunges and lunges with twists are two other exercises that can help prevent and rehabilitate lower body aches and pains.
5. Side plank with hip abduction
Adding hip abduction helps target the gluteus medius muscle. From a side plank position, lift your top leg. You can perform the plank with your bottom (supporting) leg straight, or with your knee bent at the ground.
Your supporting hand can be either at the elbow or at the palm. Or use an exercise ball for more of a challenge.
6. Side-Lying Hip Abduction
Similar to the side plank, but less intense, this side-lying exercise also targets the gluteus medius. Start by lying on your side with your bottom leg bent (your knee should be at about a 90-degree angle). Top leg straight, foot flexed. Lift top leg, keeping knee straight without locking.
7. Plank with Hip Extension
Continue working the gluteus medius with this plank variation. From your preferred plank position (i.e., on your elbows or palms; with or without knees raised), extend one leg up and back from the hips. Keep leg straight.
Gluteus Maximus Exercises FAQ
1. What is the gluteus maximus?
- The gluteus maximus is the largest and most superficial muscle in the buttocks. It plays a key role in hip extension, external rotation, and overall lower body strength and stability. It's also essential for movements like running, jumping, and climbing.
2. What are the best exercises for the gluteus maximus?
Here are some of the most effective exercises:
- Squats (e.g., bodyweight, goblet, barbell back squats)
- Deadlifts (e.g., Romanian, sumo)
- Hip thrusts
- Glute bridges
- Step-ups
- Lunges (e.g., walking, reverse, Bulgarian split squats)
- Cable kickbacks
- Kettlebell swings
3. How often should I train my gluteus maximus?
- Training 2–3 times per week is generally effective, allowing for sufficient recovery and growth. Ensure proper form and progressively overload the muscles over time for the best results.
4. Can I train the glutes without equipment?
Yes, many bodyweight exercises target the glutes effectively, such as:
- Glute bridges
- Single-leg glute bridges
- Donkey kicks
- Fire hydrants
- Bodyweight squats
- Step-ups using a sturdy surface
5. What’s the difference between hip thrusts and glute bridges?
- Hip Thrusts: Performed with the upper back elevated on a bench, allowing for a greater range of motion and the option to add weights.
- Glute Bridges: Performed lying flat on the floor. They’re easier to perform and great for beginners.
6. How can I make glute exercises more effective?
- Use proper form to avoid injury and ensure the glutes are fully engaged.
- Add resistance (e.g., bands, dumbbells, barbells) as you progress.
- Focus on the mind-muscle connection to feel the glutes working during each rep.
- Use a full range of motion in exercises.
7. Will glute exercises make my butt bigger?
- Targeted glute exercises, combined with adequate nutrition (especially enough protein and calories), can increase muscle size over time, making the butt more defined and shapely.
8. Can glute exercises help with lower back pain?
- Yes, strengthening the glutes can improve pelvic stability and reduce strain on the lower back, helping to alleviate pain.
9. Are glute activation exercises necessary?
- Glute activation exercises (e.g., clamshells, banded side steps) can help "wake up" the glutes, especially if you have a sedentary lifestyle. They’re often used as a warm-up before heavy lifts.
10. How long does it take to see results?
- With consistent effort, proper nutrition, and progressive overload, noticeable improvements in glute strength and size can occur within 8–12 weeks. However, results vary depending on individual factors.
Introduction
The gluteus maximus is one of the most powerful muscles in the human body, playing a vital role in various everyday movements and athletic activities. As the largest muscle of the gluteal group, it is crucial for hip extension, external rotation, and maintaining posture. Beyond its functional importance, a well-developed gluteus maximus enhances overall lower body strength, stability, and aesthetics.
This FAQ is designed to address common questions and provide guidance on exercises, training techniques, and tips to effectively target and strengthen this key muscle. Whether you’re a beginner looking to improve your fitness or an athlete aiming to enhance performance, understanding and training the gluteus maximus is essential for achieving your goals.