If you want to build more power in your lower body, or just want to build a bigger butt, your leg day should focus on glute exercises. After all, the gluteus maximus is the largest muscle in your butt, and therefore your body.
With proper programming, you can build strength and gain mass. This not only strengthens your rear view, but also changes the way you feel, move, and function in your daily life.
Benefits of gluteus maximus exercises
In addition to the wide range of benefits of strength training, specifically targeting and strengthening your glutes also has some unique benefits.
1. Good-looking butt
The gluteus maximus is not only the largest gluteus muscle, but also the most superficial muscle, so it primarily affects the shape of your butt. Gluteus maximus exercises that increase muscle mass can also help create a toned, rounded look.
2. More power
Your glutes are your primary source of speed and power, whether you’re sprinting down a hill, jumping up to spike a volleyball, climbing a mountain, or power walking down a sidewalk. In fact, one recent study found that larger gluteus maximus muscles were associated with faster sprint times among 100-meter track sprinters.
Even if you’re not training for your next race, glute exercises can help you unlock your body’s potential and improve your overall athletic performance.
3. Improved hip stability
Although the gluteus medius and minimus are generally thought to maintain pelvic alignment, the gluteus maximus also plays a role in stabilizing the hip joint. It works with other buttock muscles to control rotation of the thigh and prevent the leg from falling inward.
4. Improve your posture
Additionally, strengthening your glutes reinforces good posture. To stand up straight without leaning too far forward or backward, you need a stable base in your lower back and pelvis, and strong glutes can help provide that.
5. Reduced risk of injury
Weak glutes can negatively impact balance, cause movement corrections, and compromise alignment. At best, this means you’re wasting energy by moving inefficiently. At worst, misalignment and imbalance can lead to joint pain, muscle strains, and injuries.
Therefore, exercising your buttock muscles regularly can help keep them healthy and pain-free.
gluteus muscle anatomy
The buttocks are made up of three main gluteal muscles. Although each is a different size, shape, and position, they all work together to extend (straighten) the hip joint, rotate the thigh, and stabilize the lower back and pelvis.
gluteus maximus
The glutes are power players and scene stealers. It is the largest, strongest, and most superficial muscle of the buttock. Any discernible shape of the butt is due to the glutes. The gluteus maximus muscle not only contributes to appearance, but also plays a role in hip extension and thigh rotation.
Its origin is in the pelvis and sacrum, and it inserts into the top of the femur and iliotibial canal (also known as the IT band).
gluteus medius
In the hip or “lateral buttock” area is a fan-shaped muscle called the gluteus medius. The gluteus medius is a stabilizing force that helps rotate the thigh, keep the pelvis in line, and abduct the leg (move the leg away from the midline of the body). This particular muscle is important for balancing and controlling side-to-side movements.
It begins at the ilium (part of the hip bone) and inserts into the top of the femur.
gluteus minimus
As its name suggests, the gluteus minimus is the smallest muscle of the gluteal muscles. Located under the gluteus medius, it assists in functions such as thigh rotation, hip stabilization, and leg abduction.
The gluteus minimus also originates from the ilium and inserts into the top of the femur.
11 best exercises for the gluteus maximus
We’ve put together the best glute exercises for people who want to grow their buttocks and strengthen their posterior muscles.
1. Dumbbell squat
- Stand with your feet hip-to-shoulder width apart and hold a dumbbell by your side at arm’s length.
- Keeping your back flat and core engaged, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor.
- Pause, then push your body up to the starting position.
2.Romanian deadlift
- Stand with your feet shoulder-width apart and parallel, holding dumbbells in front of your thighs, palms facing you.
- Pull your shoulders back, unlock your knees, and slowly engage your core. hinge at the waistsend your ass back.
- Lower the weight until your torso is almost parallel to the floor, maintaining the natural arch in your lower back. Keep your head neutral and the weights close to your body during the movement.
- If you can’t move your hips any further back without rounding your back (you should feel a deep stretch in your hamstrings), pause and push your hips forward to return to the starting position.
3. Groot Bridge
- Lie on your back and drop your arms to your sides. Bend your knees and place your feet flat on the floor with your ankles stacked beneath your knees.
- Pull in from your belly button to tighten your core muscles. squeeze your glutes Push your hips up to form a straight line from your knees to your shoulders without arching your body.
- Place your head on the floor and focus your eyes toward the ceiling.
- Hold the position for one beat, then raise and lower. repeat.
4. Bulgarian split squat
- Stand with your back to a bench and hold a dumbbell at arm’s length by your side. Place the top of your left foot on the bench behind you. This is the starting position.
- Keeping your torso upright, lower your body back until your right thigh is parallel to the ground. Make sure your right knee doesn’t go over the toes of your front foot and your left knee doesn’t touch the ground.
- Pause, then reverse the movement and return to the starting position.
- Perform all reps, then switch legs and repeat.
5. Donkey Kick
- Get on all fours and place your hands directly below your shoulders and your knees directly below your hips. The back should be flat and the neck should be neutral.
- With arms straight, core tight, and knees bent at 90 degrees, lift your left knee off the floor and push the sole of your left foot toward the ceiling. Squeeze your left glute as hard as possible at the beginning of the movement.
- Reverse the movement and lower your left knee to the starting position.
- Repeat the prescribed number of reps, making sure to perform the same number of reps on each leg.
6. Bowing Lunge
- Stand with your feet hip-width apart and your hands on your hips or dumbbells at your sides.
- Keeping your back flat and core engaged, step your left foot out behind your right foot and lower your hips until your right thigh is parallel to the floor. Your left knee should be 1 to 2 inches above the floor.
- Reversing the movement returns you to the starting position. Repeat this, then switch sides and repeat.
7. Forward lunge
- Stand tall with your arms outstretched and dumbbells at your sides (palms facing in), feet hip-width apart.
- Keep your chest up, your shoulders back, your core tight (imagine someone is about to punch you in the gut), your back flat, and take a big step forward with your right foot. Lower your body until your front thigh is parallel to the ground and your back knee is bent 90 degrees (it should float a few inches above the floor).
- Pause, then reverse the movement and return to the starting position. Repeat, this time stepping forward with your left foot. Continue alternating legs for each rep.
8. Camel
- From a kneeling position, place your butt over your heels, the tops of your feet on the floor, and hold a heavy dumbbell in both hands at your chest.
- Keeping your chest up, shoulders back, and core engaged, squeeze your glutes and push your hips forward to shift your weight into your knees.
- Push your hips back and slowly lower your butt over your heels and repeat.
9. Hip thrust
- Sit on the floor with your back against the long side of a gym bench and place your feet flat on the floor (if using weights, place a barbell on your hips). The bench pad should be placed directly below the shoulder blades.
- Let’s train our core Press through your heels and lift your hips toward the ceiling, keeping your chin tucked to avoid arching your back too much.
- Squeeze your glutes to reach the top of the movement, stacking your ankles under your knees and bending your legs 90 degrees. Next, slowly lower your butt to within a few inches of the floor and repeat.
10. Step up
- Stand tall with dumbbells at your sides at arm’s length and place your entire right leg on a bench with your hip, knee, and ankle all bent 90 degrees.
- Keeping your chest up and your shoulders back, push your body up with your right leg until it’s straight (keep your left leg elevated).
- Pause, then controllably return your body to the starting position. Repeat the same number of times with both legs.
11. Jumping lunge (split jump)
- Stand in a staggered position with your right foot about 2 to 3 feet in front of your left. Let your arms hang by your sides.
- Lower your body into a lunge position, keeping your chest up, your back straight, and your core engaged. Keep your front thigh parallel to the floor and your back knee bent at about 90 degrees.
- Jump straight up with both feet off the floor. Swinging your arms out in front of your chest optimizes momentum and power.
- Switch leg positions in the air and land softly with your left foot facing forward.
- Immediately lower your body back into the lunge and begin the next rep.
- Continue alternating legs for each rep.
