Victor Forge
Strong glutes are essential for improving your overall athletic performance and reducing the risk of injury. The gluteus maximus, medius, and minimus are the three glute muscles that work together to provide form and function in daily activities and exercises. To increase the size, shape, and firmness of your glutes, targeted exercises and strategies can be implemented. This includes compound lifts such as hip thrusts, squats, and deadlifts, which can be performed with body weight or added resistance. Additionally, exercises like donkey kicks and clamshells can help target the glutes effectively. Progressive overload and muscle growth techniques can also be incorporated to challenge the muscles and achieve hypertrophy.
How to Lift Glute Muscles
| Characteristics | Values |
|---|---|
| Anatomy | The glutes are made up of 3 muscles: gluteus maximus, gluteus medius, and gluteus minimus. |
| Function | The glutes are responsible for providing power and stability to the hips, thighs, legs, and core. They are involved in most day-to-day activities, including running, jumping, and lifting. |
| Weak Glutes | Can lead to posture problems, lower back pain, knee pain, hip pain, and instability. |
| Exercises | Squats, lunges, step-ups, glute bridges, hip thrusts, deadlifts, donkey kicks, clamshells, and lunges. |
| Equipment | Barbells, dumbbells, resistance/mini bands, cable machines, ankle cuffs. |
| Diet | Eating a balanced diet is recommended alongside targeted exercises for a firmer, rounder butt. |
| Safety | Consult a personal trainer or physical therapist to determine the right exercises and ensure proper form and technique. |
| Rest | Allow for adequate rest and recovery between workouts to avoid excessive soreness and counterproductive results. |
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What You'll Learn
Hip thrusts with a barbell
The gluteus maximus is the largest and most superficial of the three glute muscles. It is responsible for most of the heavy lifting when moving your hips and thighs, such as when standing up from a seated position, climbing stairs, or running. The gluteus medius and gluteus minimus are smaller and deeper-seated, respectively, and are responsible for stabilising your pelvis and preventing lower back pain.
Exercises that target the glutes include squats, deadlifts, and hip thrusts. Hip thrusts with a barbell can be performed by placing a loaded barbell over your legs while sitting on the floor, with a bench behind you. Hold the barbell with an overhand grip, hands just outside of hip-width, and position the bar so that it aligns directly above your hips. Lean back against the bench, with your shoulder blades near the upper edge. Keep your feet firmly planted on the ground under your hips and your knees bent. Brace your core and, with eyes looking through your knees, lift your hips vertically to raise the barbell.
If you are new to this movement, it is recommended to start with the bar alone and gradually increase the weight until you find what works for you. You can also add a mini band around your knees during hip thrusts to emphasise the work of the upper glutes.
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Squats with added resistance
Squats are a fantastic exercise to build muscle and strength in your lower body. They target the glutes, quads, hamstrings, calves, and core muscles. The glute muscles play a major role in keeping an upright torso position when you walk or run, helping you maintain balance and stability.
To perform a bodyweight squat, stand with your feet slightly wider than shoulder-width apart, with your toes pointed slightly out. Hinge at your hips and push your butt back into a sitting position while bending your knees. Lower yourself until your thighs are parallel to the floor or lower, then slowly lift back up by pushing into your heels and squeezing your glutes.
Once you have mastered the bodyweight squat, you can add resistance to the movement to challenge yourself further and target your glutes more effectively. Here are some variations of squats with added resistance:
- Back Squat: This variation adds resistance to the shoulders by using a barbell. Set the barbell in a squat rack just below shoulder height and move underneath it so it rests behind your neck across the top of your back. With your feet a little wider than shoulder-width apart, step back and lower yourself into a squat so your hips are below your knees. Push through your feet to return to the starting position.
- Overhead Squat: For this variation, you can use a dumbbell or a medicine ball.
- Bulgarian Squat: Place one foot on a bench behind you and keep the other foot forward. Lower yourself into a squat and return to the starting position.
- Sumo Squat: This variation is performed with a very wide stance and your toes turned out to the sides.
- Jump Squat: Start with your feet slightly wider than shoulder-width apart and squat down. Propel yourself upward so your feet lift off the ground and land with soft, bent knees.
- Box Squat Jumps: This is a progression from the jump squat.
- Goblet Squat: Hold the head of a dumbbell with both hands at your chest, keeping your elbows tucked in.
- Resistance Band Squat: Place a loop resistance band above your knees and perform a standard squat. The band will help you externally rotate your hips to further activate your glutes.
Remember to always focus on proper form and range of motion to ensure you are targeting your glutes effectively and to prevent injuries. Additionally, consider consulting a personal trainer or physical therapist for guidance on adding weight to your squats.
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Donkey kicks
To perform a donkey kick, start by positioning yourself on all fours. Keep your knees hip-width apart, hands placed flat on the floor under your shoulders, and your neck and spine in a neutral position. Brace your core, then lift your right leg off the floor, keeping your knee bent and your foot flat. Use your glute muscles to push your foot toward the ceiling. Pause and squeeze at the top, making sure your pelvis and hips remain pointed toward the ground. Slowly return to the starting position. Aim for 10-16 reps on each leg for three sets, repeating about once or twice a week.
If you are a beginner, focus on maintaining stabilization throughout the movement rather than kicking your leg too high. Once you have mastered the basic form, you can increase the intensity by adding weights or resistance bands. For example, you can attach a resistance band to a cable machine and perform the donkey kick in front of it, or use a Smith machine with a barbell to push against as you perform the movement.
You can also try a standing donkey kick, which provides a fresh angle and does not put pressure on your knees and wrists. Position yourself in front of a cable machine with an ankle strap secured to your right foot. With your hips facing forward and your hips and right knee slightly bent, grasp the machine for balance and kick your leg directly behind you.
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Clamshells
The clamshell exercise is a great way to strengthen your glutes and improve your balance and stability. It is a foundational move that teaches your brain how to activate the right muscles, so you get the most out of your workout. It is especially beneficial for runners as it strengthens the hip abductors, a group of muscles located on the lateral side of the hip, which allow for sideways movement.
To perform the clamshell exercise, start by lying on your left side with your legs stacked, head resting on your left arm, and right hand on your hip. Your knees and hips should be bent to make a 90-degree angle, and your feet should be in line with your butt. Engage your core and side abs, and squeeze your glutes. Lift your right knee as high as you can while keeping your feet together. Keep your left knee in contact with the floor and hips stacked. Don't rotate your hips back. Hold at the top for a few seconds, focusing on squeezing your glute muscles, before slowly lowering to the starting position. Complete 3 sets of 15 repetitions and then repeat on the other side.
You can also add a dumbbell or a resistance band to increase the difficulty of the exercise. If using a dumbbell, start with a relatively light weight and work your way up. If using a resistance band, place it just above your knees.
The clamshell exercise is a great warm-up move to activate your glutes before bigger lifts, and it can be done daily.
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Deadlifts
There are several variations of deadlifts that can be performed to target the glutes. The conventional deadlift is a full-body movement that starts with the barbell on the ground, and you engage a broad spectrum of muscles, from your legs to your upper back, to lift the weight. The Romanian deadlift (RDL), on the other hand, starts from a standing position, emphasising the muscles of the posterior chain, primarily the hamstrings and glutes. The sumo deadlift is another variation that targets the glutes, and it involves a super-wide stance with toes and knees pointing outwards.
To perform a conventional deadlift, start with the barbell on the ground and stand with your feet hip-width apart. Hinge at the hips to lower the weight towards the ground, keeping your back flat and your spine neutral. Drive through your feet to lift the weight, and extend your hips and knees fully at the top of the movement. It is important to maintain proper form and learn the technique to avoid common mistakes that can lead to injuries.
To increase glute activation during deadlifts, you can try a few cues. One cue is to "screw your feet into the ground" at the beginning of the lift. Another is to imagine "spreading the floor with your feet" as you lift. Additionally, focusing on external rotation throughout the lift will help activate your glutes. You can also use resistance bands to increase the tension on the glutes and make them work harder.
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Frequently asked questions
The glutes are made up of three muscles: the gluteus maximus, gluteus medius, and gluteus minimus. Together, they provide form and function in daily activities and exercises.
Some exercises that target the glutes include squats, lunges, step-ups, glute bridges, hip thrusts, and deadlifts.
Start by sitting on the floor with a bench behind you and a barbell over your legs. Lean back against the bench and drive through your feet to extend your hips vertically, lifting the barbell.
Strong glutes improve your overall athletic performance, enhance your posture, and reduce back pain. They also help you run faster, jump higher, and lift heavier weights.
Besides targeted exercises, eating a balanced diet is an effective way to achieve a firmer and rounder butt. Additionally, shapewear can be a short-term option to enhance the natural shape of your glutes.
