The glutes are your primary muscles that extend and externally rotate your hip joint – an extremely important component of your mobility. While genetics plays a big role in the shape of your buttocks, several exercises can help strengthen your backside. Strong glute muscles mean a firm buttock, which is what most people want.

According to experts, various orthopedic problems also arise due to weak glutes, such as lower back and knee pain.

What Are Glutes?

The gluteal muscles are made up of three groups that make up the buttock region – the gluteus maximus, gluteus medius and gluteus minimus. While the gluteus maximus is the most superficial and largest of the three that makes up the bulk of the size and form of the buttock and hip region, it is also involved in walking, running or even sitting.

Glute minimus – The smallest of the glutes helps internally rotate your thigh and contributes to stabilizing the hip and pelvis. Glute medius lifts the thigh away from the midline of your body and aids in rotating the thigh inward and outward.

Ways to strengthen your glutes

Following are some of the best glute exercises to strengthen the glutes:

Hip Thrust

Hip thrusts are the best way to strengthen your glutes and hamstrings. The exercise can be performed with proper leg spacing and it helps to complete the full range of motion. You can start it easily, first rest your shoulder blades on a secure bench and then sit on the floor with your legs straight. Now place a barbell at the crease of your hips and place your hands around the bar. Slowly, bend your knees and press your ankles to the floor.

Make sure to push your pelvis up by squeezing your glutes and always keep your torso parallel to the floor. Your knees should always be bent at a 90-degree angle to avoid any strain on your lower back. Slowly move the weight up and down and aim to complete 5-6 repetitions of at least 3 sets.

Walking Lunges

These are full-body exercises that focus on your glutes as you gradually work your entire leg as you move forward.

Start by holding two dumbbells in your hands, carefully bending the front leg forward and bringing the knee of the back leg toward the ground, just above. Slowly take a bigger step as the back leg now comes forward, bending forward. Keep alternating as you walk forward, bending one leg forward at a time.

Glute Bridge

Known as the king of glute exercises, glute bridges can be easily performed with dumbbells or without any equipment. They fully activate your glute, thigh and core muscles.

To do a glute bridge, lie on your back with your knees bent and your arms at your sides. Make sure your feet are at least 12-16 inches away from your butt. Then slowly push your pelvis upward by squeezing your glutes. Make sure your chest doesn’t rise during this movement. After pausing for 2-3 seconds, lower your hips back to the ground and make sure to complete 8-10 reps of three sets.

stairs

For stronger buttocks, it’s important to train your body to perform set-ups as a strength exercise. This is a safe and super effective way to practice hip extensions because it helps activate your hamstrings, glutes, core, and stabilizers, which also increases your functional range of motion.

To do a step-up, stand in front of a bench or large step. Step onto it, shifting your weight to your front foot. Then slowly lower yourself back to the floor. Repeat consecutive repetitions on the same side before switching.

Donkey kicking

This exercise takes its name from the movement of the donkey’s hind leg when it kicks backward. It specifically targets your gluteus-maximus and medius and can be completed without any equipment.

Start in a tabletop position with your spine neutral and core activated. Keeping your knee bent, lift your leg toward the ceiling and flex your foot, and squeeze your glute on that side while extending your hip. Then, slowly lower it down with control and repeat on the same leg several times before switching to the other side.

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