The glutes, comprising the gluteus maximus, gluteus medius, gluteus minimus, and tensor fasciae latae, are the powerhouse of the lower body, driving movements like squatting, lunging, and hip extension. Strengthening these muscles is crucial for improving athletic performance, enhancing posture, preventing injuries, and achieving a balanced and strong lower body.

This page provides a comprehensive guide to glute exercises, targeting both the gluteus maximus for power and strength and the gluteus medius and minimus for stability and control. Exercises include foundational movements like barbell squats, deadlifts, and hip thrusts, as well as dumbbell variations, cable exercises, and machine-based options for focused activation.

For those seeking variety or minimal-equipment alternatives, band-resistive movements, bodyweight exercises, and isometric holds offer effective solutions. Advanced options like suspended single-leg squats and sled pushes and drags add dynamic challenges to build functional strength and explosiveness. A range of stretches and dynamic mobility exercises ensures proper warm-up, flexibility, and recovery, essential for maximizing performance and preventing tightness in the glutes and hips.

Whether your goal is to build strength, enhance athletic performance, or sculpt a well-rounded posterior, this guide equips you with the tools and techniques to target and develop all aspects of your glutes.

Gluteus Maximus

Barbell

Dumbbell

Cable

Lever (Plate Loaded)

Lever (Selectorized)

Sled

Smith

Weighted

Band Resistive

Body Weight

Isometric

Stretch

Dynamic Stretch

Suspended

Gluteus Medius, Gluteus Minimus and Tensor Fasciae Latae

Barbell

Dumbbell

Cable

Lever (Plate Loaded)

Lever (Selectorized)

Weighted

Band Resistive

Body Weight

Isometric

Stretch

Dynamic Stretch

Suspended

EXERCISES

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