Glutes Exercises
Glutes exercises target the largest and most powerful muscles in the body, responsible for hip extension, stability, and force production. Strong glutes improve athletic performance, protect the lower back, and support healthy movement during walking, running, and lifting.
Barbell Glute Bridge
Begin seated on the ground with a loaded barbell over your legs. Using a fat bar or having a pad on the bar can great...
Ankle On The Knee
From a lying position, bend your knees and keep your feet on the floor. Place your ankle of one foot on your opposite...
How to Train Glutes Effectively
The glute muscles play a central role in lower-body strength, posture, and movement efficiency. They are heavily involved in activities such as walking, running, jumping, squatting, and lifting. Weak or inactive glutes can contribute to lower-back pain, poor hip mechanics, and reduced athletic performance.
To train glutes effectively, focus on exercises that emphasize hip extension and controlled movement through a full range of motion. Combining compound lifts with targeted isolation work helps ensure balanced development and proper muscle activation. Using progressive overload while maintaining good form is key to long-term strength gains.
A well-rounded glutes workout often includes:
- Compound movements: squats, hip thrusts, deadlifts
- Unilateral exercises: lunges, step-ups, split squats
- Isolation work: glute bridges, kickbacks, cable abductions
Form Tips for Glute Training
- Drive through the heels to maximize glute activation.
- Keep your core engaged and spine neutral.
- Control the lowering phase of each repetition.
- Use a full hip extension at the top of each movement.
Common Questions
How often should glutes be trained?
Glutes can be trained 2–3 times per week, depending on intensity and recovery.
Do glutes affect posture?
Yes. Strong glutes help stabilize the pelvis and reduce strain on the lower back, contributing to better posture and movement quality.
