Glute Workout: Use Effective Glute Exercises Proven to Deliver Results 

Targeting and reshaping the glutes is important for both men and women. For Women, the main goal is to lift, firm & tighten the glutes, while for Men, its to round out their lower body by adding more muscle to their hips.

Aside from the visual appeal, the glutes are critical in athletic performance as well as in providing support for everyday activities. In addition to strengthening them, proper mobility and flexibility in the hips is also needed to prevent many of the problems that come with aging.

Keep in mind that specializing on the Glutes should only be done after you've gotten to a certain strength level with major lower body exercises and only after you've been weight training for quite some time...

Quick Tip: The best way to train your Glutes is to include them in a well-structured, total body workout program that scientifically plans all of these things for you: 1) volume, 2) intensity, 3) frequency, 4) progression, 5) exercise selection, 6) periodization & MUCH more...

 Discover the Secrets to Developing a Perfectly Balanced, Ripped Physique (95% of Gym Rats Have No Clue About This)

Here's an outline of the rest of this page:

1) Introduction of the Glutes muscle group
2) Glute exercises
3) Quick training tips
4) Sample Glute workouts

Introduction & Basic Anatomy

Yes, the great Gluteus Maximus. One of the largest, strongest, baddest muscles in the body, very underrated in what it can really do...and then there are the smaller Gluteus Medius and Minimus that play some decent roles too. If you want to move your thigh behind you or to the sides, the glutes do the heavy lifting. Its not just about looks, the glute muscle group can make you "functional" in the true sense of the word, absorbing shock and preventing pain in other areas.

The following are the major muscle groups in the region and their description:

Gluteus Maximus: the main function of this large muscle is hip extension, basically moving your thigh to behind you.

Gluteus Medium & Minimus: their primary function is abduction, raising your legs laterally or to the side of your body.

Psoas Major & Minor: these overlooked muscles aid in flexion and lateral don't want pain developing in this area.

Iliacus: this is basically connective tissue that aids in transferring force to your leg during abduction.

Glute Exercises

Back Leg Press

- Stand at leg exercise machine.
- Place pad at back of thigh just above knee.
- Stand on left leg and push right knee backward.
- Return to start position and repeat.
- Repeat sets with other leg.
- Don't arch lower back

 Full Lunges

- Hold weights at sides, palms inward.
- Step forward, bending knees to 90 degrees as shown.
- Rear knee should almost touch the floor.
- Push back up to standing.
- Repeat

Glute Bridge

- Lie on back with knees bent as shown.
- Place bar across hips.
- Lift up buttocks.
- Lower and repeat

Hack Squat

- Stand with feet 2 to 4 inches apart, heels on a 1 inch strip of wood, toes forward.
- Hold weights at sides, palms inward to body.
- Slowly squat down until thighs are almost parallel to floor, moving buttocks back as if sitting in a chair.
- Return to standing and repeat

Dumbbell Deadlifts

- Stand with feet together, weights on floor in front of feet.
- Squat down placing chest against thighs.
- Tighten lower back muscles, grasp weights in hands.
- Keep head forward and back straight, and gently straighten knees until a gentle stretch is felt. - Hold for several seconds.
- Slowly stand upright.
- Keeping back straight, reverse the motion and lower weights to floor, keeping knees as straight as possible and hold for several seconds, then bend knees, returning to start position.
Note: Do not perform this exercise until you have been properly taught and observed doing the deadlift

Reverse Lunge

- Stand holding weights at side, palms inward.
- Step back with one leg until rear knee almost touches floor.
- Front leg should not extend past toes.
- Push back up forward to a standing position.
- Repeat.

Side Lunge

- Stand with weight in hands.
- Step sideways to left as shown, keeping trunk vertical.
- Push back up to starting position.
- Repeat sets to right side.

Leg Mulekick

- Stand at leg exercise machine.
- Place pad at back of thigh just above knee.
- Stand on left leg and push right knee backward.
- Return to start position and repeat.
- Repeat sets with other leg.
- Don't arch lower back

See More Glute Exercises, Videos & Training Tutorials

Quick Training Tips

  • Good old squats, deadlifts & lunges, if done correctly, recruit the glutes heavily and develop the lower body really well. For beginners, its recommended to do these movements with dumbbells to lower the stress and learn proper form, and then move on to using a barbell.
  • Wide squats and deep squats(below parallel) are two variations of the traditional squat that really emphasize the glutes. Keep the weight light when doing deep squats.
  • When doing a regular lunge, your knees should not go past your toes to prevent excessive strain on the knee.
  • Side lunges are an excellent lunge variation to target the glutes. Make sure not to step out too close or too far out when lunging to the side...aim to keep your shin aligned above the placed foot.
  • Flutter kicks are another great exercise to really burn the glutes after doing all your major exercises. On a step or platform, lie with your face down and hips on the edge, so that your legs are hanging off with toes lightly touching the floor. Straighten & raise the legs until they are level with the hips...squeeze at the top!
  • Deadlifts are an amazing way to work your glutes, but proper form is super critical! Make sure you have someone instruct you on the proper form, and then you should practice it with light weights.
  • Once you learn the regular deadlift, move on to the Stiff-Legged Deadlift where you don't bend at the knees, so most of the load is concentrated on your lower back and glutes. Once again, use lighter weight and avoid going to failure in this exercise.
  • Stairmasters & climbers can be very effective at firming up those buns. When you step, push through the heels and keep your body upright. Use longer, slower steps rather than short and fast steps.
  • Treadmills can also be used to tighten & firm the glutes. Here are some of the ways to walk on a treadmill to target the butt:

Sample Glutes Workout

As we mentioned on the top of this page, its better to train your glutes with a well-structured, total body workout program...

But, if you feel that you've been training long enough and have decent strength in the major lower body exercises, then you can try the sample glutes workout below to emphasize that entire region:

Stiff-Legged Deadlifts: after warming up, 2 sets of 10-12 reps (don't go to failure)
Side Lunges: 2 sets of 8-10 reps
Barbell Glute Bridge: 2 sets of 10-12 reps
Pulley/Elastic Hip Lateral Press: 2 sets of 12-15 reps
*optionally, you can finish the routine by doing either 5-10 minutes on the stairmaster, climber or walking sideways/backwards on a treadmill

Depending on your full weekly routine and how you train legs, this Glute workout can be done once a week and no more than twice. Start by resting 90-120 seconds between sets, and the gradually move down to 60-75 seconds as you progress through the weeks. Increase weight once you're comfortable with 60 second rest times.

 Discover the Secrets to Developing a Perfectly Balanced, Ripped Physique (95% of Gym Rats Have No Clue About This)


Upper: Abs | ArmsBack | Chest | Shoulders | Forearms | Biceps | Triceps | Lats | Full Upper
Lower: Quadriceps | Hamstring | Glutes | Calves | Full Lower