How to train your glutes

The largest, most powerful muscle in your body

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Anatomy

The gluteal group includes the gluteus maximus (the main driver of hip extension and external rotation), gluteus medius (hip abduction and pelvic stability), and gluteus minimus (abduction, internal rotation). The maximus is the largest muscle in the body and the dominant force behind any movement where you push the hip forward: deadlifts, squats, sprinting, stair climbing. Weak glutes shift load to the lower back and hamstrings and are associated with knee pain, hip pain, and poor athletic performance.

How to train it

Hip thrusts and glute bridges load the glute at its shortened position (hip extended), which is distinct from squats and deadlifts that load it in the stretched position. Both patterns matter. Hip thrusts in the 8–15 rep range drive hypertrophy well; bodyweight single-leg bridges and cable kickbacks work in the 15–25 range for accessory work. Two to four direct sessions per week is sustainable. The most common mistake: relying on squats alone and wondering why the glutes don't respond. Squats are good but they don't provide sufficient load at the shortened position where the glute produces its peak force.

Coaching cues

• Drive your hips to full extension. Squeeze at the top
• Tuck the pelvis slightly at lockout, do not hyperextend
• Push through the heel, not the ball of the foot
• Keep the chin tucked. Do not look at the ceiling

Staple glutes exercises

All glutes exercises (23)

• Ankle On The Knee
• Barbell Glute Bridge
• Barbell Hip Thrust
• Butt Lift (Bridge)
• Downward Facing Balance
• Flutter Kicks
• Glute Bridge Hold
• Glute Kickback
• Hip Extension with Bands
• Hip Lift with Band
• Knee Across The Body
• Kneeling Jump Squat
• Kneeling Squat
• Leg Lift
• Lying Glute
• One Knee To Chest
• One-Legged Cable Kickback
• Physioball Hip Bridge
• Piriformis-SMR
• Pull Through
• Seated Glute
• Single Leg Glute Bridge
• Step-up with Knee Raise

Train it with MyoAmigo

MyoAmigo's MyoMap heatmap shows your glutes volume against an evidence-based weekly band, so you can see at a glance whether you're under-training it. See also how many sets per muscle per week and the training guides.

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