There are many ways to strengthen the gluteus maximus, the large and powerful muscles of the butt. Weak glutes can lead to a variety of problems, including back, hip, and knee pain and injuries.
Many people, even recreational athletes, have weak glutes. Why? Because of how much time most of us spend sitting on those muscles instead of using them. Sitting for extended periods of time can result in weak glutes that fail to fire properly, as well as tight, shortened hip flexors and hamstrings.
The ultimate goal of these gluteus maximus exercises is to get the muscles to fire properly, build a strong backside, prevent lower extremity injuries, and maintain proper alignment and biomechanics.
To sort out which gluteus maximus exercises work to target the butt, researchers use electromyography to quantify and compare signal amplitude as the gluteus maximus and gluteus medius muscles fire.
Studies have identified which movements activate the butt muscles to the highest percentage. These results can help sports medicine specialists, physical therapists, and athletes decide which exercises to include or drop from a rehab, pre-hab, or basic training program.
Gluteus Maximus, Medius Exercises
These exercises produce the highest percentage of activity in the gluteus maximus muscle group (the largest glute muscles):
- Step-ups
- Squats
- Lunges
- Deadlifts
- Hip thrusts
Best Gluteus Medius Exercises
These exercises produce the highest percentage of activity in the gluteus medius muscle group (the muscles along the top and sides of the butt). Strengthening the gluteus medius plays a significant role in keeping the hips and pelvis aligned. This is an important and often overlooked way to prevent knee pain.
- Side planks with hip abduction
- Reverse lunges
- Single-leg squats
- Side-lying hip abductions
- Front planks with hip extension
Gluteus Maximus Workout Routine
Depending upon your overall fitness goals, you might perform these exercises on a rotating basis to get a variety of movements while still targeting the glutes. Or you can periodically focus on gluteus maximus exercises to build muscle strength in a maximal and isolated way.
If you are using weights, start with those exercises first. Then move to bodyweight exercises next.
Step-Ups
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You can do step-ups with or without weight, and vary the size of your step or box to make the exercise easier or harder. For the most intensity in these gluteus maximus exercises, do a dynamic step-up by jumping onto your step.
Single-Leg Squat
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Single-leg squats work both the gluteus maximus and gluteus medius muscles. The gluteus maximus provides power while the gluteus medius helps with balance and stabilization.
Split Squat
Verywell / Ben Goldstein
This squat variation looks like a combination of a (shortened) forward lunge and a squat. Perform with or without weights in hand.
Lunges
Verywell / Ben Goldstein
When done slowly and with controlled movements, lunges place less stress on the joints and are generally easier and safer than plyometric jumping exercises or deep one-leg squats. The overhead lunge and the lunge with a twist are two more exercises that can help prevent and rehab lower body aches and pains.
Side Plank With Hip Abduction
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Verywell / Ben Goldstein
Adding hip abduction helps target the gluteus medius muscles. From a side plank position, lift your top leg. You can perform the plank with your lower (supporting) leg straight, or bent with your knee on the ground.
Your supporting arm can be either on the elbow or palm. Or use an exercise ball for more of a challenge.
Side-Lying Hip Abduction
Similar to the side plank, but less intense, this side-lying exercise also focuses on the gluteus medius. Start by lying on your side with your bottom leg bent (your knee should be at about a 90-degree angle). Top leg is straight, with foot flexed. Lift top leg, keeping it straight without locking the knee.
Plank With Hip Extension
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Verywell / Ben Goldstein
Continue to work the gluteus medius with this plank variation. From your preferred plank position (e.g., on elbows or palms; knees lifted or not), extend one leg up and back from the hip. Keep the leg straight.