How To Exercise Your Glutes (and Why They Need Your Attention)

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.

“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.

• Gluteus maximus. The outermost muscle in your butt and the biggest muscle in your whole body. It’s what helps you move forward, like to stand, walk and run.
• Gluteus medius. A fan-shaped muscle just under the gluteus maximus near the outside edge. It helps stabilize your pelvis and rotate your hip.
• Gluteus minimus. The smallest muscle in your gluteal region. It sits under your gluteus medius and works with it to add stability to your lower half and to move your hip.

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.

Best glute training exercises

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.”

But to really get those buns a-burning, Feakes shares her top eight glute exercises — both for home workouts and the gym.

1. Supine bridges

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

1. Start by lying flat on your back on the floor.
2. Bring your arms to your sides with your palms flat on the floor.
3. Bend your knees and bring your heels in close to your butt. The closer your heels are to your glutes, the more you’ll engage your rump.
4. Push into your palms and upper back as you raise your butt and your lower back up toward the ceiling. Squeeze your butt as you lift.
5. Hold for a second as you give your butt a good squeeze.
6. Slowly lower back down to the ground. Hold for a second and repeat.
7. Complete eight to 12 repetitions.

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.

2. Hip thrusts

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

1. Rest your head, neck and shoulders on a workout bench. (You could use a yoga ball instead, but be careful that you can keep stable during the exercise.)
2. Bend your knees at a 90-degree angle.
3. Squeeze your glutes as you push your pelvis to create a straight line from your knees to your shoulders.
4. Hold for a second and squeeze your glutes.
5. Slowly lower back down. Hold for a second and repeat.
6. Complete eight to 12 repetitions.

3. Walking band abduction

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

1. Attach a resistance band around your ankles.
2. Take an athletic stance: Feet shoulder-width, knees slightly bent, hips pushed back, chest up.
3. Take a big step to the left, creating good tension in the band.
4. Take a small step to the left with your right foot, stopping when your feet are about shoulder-width apart.
5. Continue moving left for three steps.
6. Do the same as you move three steps to the right. That completes one set.
7. Continue for three to five sets.

4. Fire hydrants

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

1. Start on all fours: Knees on the ground hip-width apart, hips over your knees, shoulders over your wrists, back flat.
2. Lift your left knee to your left side, keeping your knee bent (picture a dog peeing on a fire hydrant).
3. Bring your knee back to center.
4. Repeat for 10 repetitions.
5. Repeat with your right knee for 10 repetitions.

“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.”

5. Clamshells

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

1. Lie on your left side. You can either stretch your arm flat and rest your head on it, or bend at the elbow and use your hand to prop up your head.
2. Bend your knees slightly. Your left knee should touch the floor with your right knee stacked on top of it.
3. Keeping your heels in contact with each other, lift your right knee, like a clam shell.
4. Repeat for 10 to 15 repetitions.
5. Repeat lying on your right side for 10 to 15 repetitions.

Ready to kick up the intensity? Try doing clamshells with a light resistance band around your thighs.

6. Reverse dumbbell lunges

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

1. Stand up straight with your legs hip-width apart.
2. Hold a dumbbell in each hand. (Not too heavy until you know what you can handle.)
3. Step your left leg back into a lunge position; both knees bent to 90 degrees, sinking your hips low.
4. Return to the starting position.
5. Continue for 12 repetitions.
6. Repeat by stepping back with your right leg for 12 repetitions.

Alternatively, you could change legs with each repetition. That can help you work toward improved balance and stability.

7. Seated leg press machine

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.

8. Seated abduction machine

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.

Again, start with small amounts of weight and gradually work your way up. Aim for three sets of eight to 12 repetitions.

Bottom line (get it ... bottom?)

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.