Advertisement
Strengthen your gluteus maximus, medius and minimus with bridges, fire hydrants, reverse lunges and more
When your glutes are weak, it can spell real trouble for your overall function. For seasoned athletes, that can mean less power for explosive movements. For those prone to excessive sitting, it can mean having trouble getting out of a chair.
Advertisement
Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy
“They provide stability for your entire lower body and power you to go through your day,” says exercise physiologist and certified personal trainer Karen Feakes, CPT.
Here’s something you may not realize about your butt: Each cheek is made up of three different muscles.
When your glutes don’t get enough use, it can lead to weakness and increased pain in your lower back, hips and knees. But exercises (or should we say butt exercises?) can make a big difference in flexibility, mobility and strength in your trunk and lower extremities. Here’s what you can do for your derrière.
Getting your glutes in shape starts with one thing: Less sitting.
“People generally spend way too much time sitting during the day. We have to make sure we’re getting up and moving around,” Feakes advises. “Sitting doesn’t do your glutes any good.”
Advertisement
But to really get those buns a-burning, Feakes shares her top eight glute exercises — both for home workouts and the gym.
Supine bridges help engage your entire gluteal region, as well as your abs and lower back.
“Bridges are really good exercises for the core in general. It’s a very good, well-rounded exercise for that region of the body,” Feakes encourages.
How to do it
When you lift, the goal is to make your body into a diagonal line from the tops of your knees to your shoulders. No arching!
If you’re ready to kick up the intensity, bring your hands to your belly and hold a small weight.
These exercises are good work for your gluteus maximus, but they get deep into your medius and minimus as well.
“The gluteus maximus is going to do the brunt of the work, but you’ll also need to engage the medius and minimus muscles with this one,” Feakes points out.
How to do it
Side-to-side movements help us recruit the gluteus medius and the gluteus minimus. And using a resistance band helps add more challenge to target those deep muscles.
How to do it
Advertisement
Your gluteus medius and minimus are critical to hip movement. This exercise helps target those muscles to strengthen them and increase your range of motion.
How to do it
“This move can get pretty intense if you’re not used to it. It’s really going to get in and wake up the gluteus medius and minimus,” Feakes cautions. “If you get too fatigued to keep good form, it’s time to stop.”
This is a good hip-opening exercise that helps use all of your glute muscles. And it’s a good one to try if you’re living with pain in your lower back or knees.
“When your glutes are weakened, it can put a lot of extra pressure elsewhere in your lower body,” Feakes notes. “Clamshells can help build up that strength.”
How to do it
Advertisement
Ready to kick up the intensity? Try doing clamshells with a light resistance band around your thighs.
Lunges are a staple of just about any good lower-body workout. They’re good for targeting your gluteus maximus, as well as your quads.
How to do it
Alternatively, you could change legs with each repetition. That can help you work toward improved balance and stability.
Most commercial gyms will have leg press machines, which can be a boon for your booty.
“A seated leg press can benefit your quads, hamstrings and glutes,” Feakes shares.
How much weight should you load on? Start small and work your way up. Feakes suggests aiming for a weight that allows you to do three sets of leg presses, with eight to 12 repetitions per set. The goal is to feel the work in your lower half, without being too fatigued after.
Another gym machine your tush will thank you for is the seated abduction machine. That’s the one that strengthens your hips and glutes by using weight resistance as you push your legs apart. That helps to engage your gluteus medius and minimus.
Advertisement
Again, start with small amounts of weight and gradually work your way up. Aim for three sets of eight to 12 repetitions.
Your glutes are a group of powerhouse muscles that help you with everything from standing to running to carrying heavy loads.
Glute exercises are about more than having banging buns (though they certainly can help to shape and tighten your hiney). A qualified personal trainer can help keep you moving through life comfortably.
Always check with a healthcare provider before beginning an exercise routine.
Learn more about our editorial process.
Advertisement
There’s no need to choose only one because both can elevate your fitness and health
Wall sits can burn fat, strengthen your core, improve posture and even lower blood pressure
Focusing on resistance, cardio and flexibility can help you meet your fitness goals
This calisthenics workout allows you to use your own body weight to build muscle and burn calories
Your body may temporarily add a few pounds as it adjusts to new demands and grows stronger
This fine-tuned ballet-based exercise is great for strength training and flexibility
Climbing machines offer full-body results with cardio- and strength-training benefits
Cardio activities such as running, swimming and cycling offer immediate returns
If you’re feeling short of breath, sleep can be tough — propping yourself up or sleeping on your side may help
If you fear the unknown or find yourself needing reassurance often, you may identify with this attachment style
If you’re looking to boost your gut health, it’s better to get fiber from whole foods