Learn how to do glute exercises that train all three butt muscle groups.
Explore squats, lunges, hip thrusts, and more.
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Heres What Experts Had to Say
Strengthening your glutesis always a good idea.
physical therapist at ATI Physical Therapy
For example, fitness influencers doing lateral walks withbooty bandsand alleging theyre targeting the gluteus maximus.
(They dont.)
These two smaller gluteal muscles are critical for everyday activities because of the role they play in hip stability.
Strengthening these muscles can be low-hanging fruit when it comes to improving movement.
It functions to extend the leg behind you and help rotate the thigh at the hip.
You might feel a tingling sensation, or like the muscles are falling asleep.
What are the best glute exercises, according to science?
Research has shown that some exercises are particularly effective at activating those glutes.
Functionally, we use glutes to support us when we carry heavy loads or run to catch the bus.
physical therapist at ATI Physical Therapy
Matthew Scarfo, CPT
Your best glute workout plan
Ready to strengthen that backside?
Thats the signal youre ready to make your glute exercises tougher.
(Remember: Your glutes work during your daily activities like walking and climbing stairs.)
Finally, weve included only bodyweight glute exercises up until the final level of each progression.
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Your balance and depth will improve as you get better at the movement.
Rehabilitation Exercises for the Gluteus Medius Muscle Segments: An Electromyography Study.
2019 Nov 1;28(8):jsr.2018-0340.
Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review.
J Sports Sci Med.
2020 Feb 24;19(1):195-203.
PMID: 32132843; PMCID: PMC7039033.
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