Squats are one of my favorite exercises for building lower-body strength, endurance, and power. If you aren’t doing them already, they definitely deserve a place in your routine.
When it comes to maintaining shapely glutes, however, there are actually a few other exercises I prefer. These moves target the multiple gluteal muscles in more direct ways, resulting in greater hypertrophy (or muscle growth) and increased tone.
Not only will these exercises give you a more defined backside, they’ll also strengthen important muscles responsible for stabilizing your hips and spine, maintaining proper posture and balance, and keeping your lower back pain-free.
Roll out your yoga mat, grab a resistance band, and try these five exercises on your next leg day.
What are your glutes?
Your glutes are a group of several different muscles located behind and to the side of your pelvis — the gluteus maximus, gluteus medius, and gluteus minimus. While not technically a glute muscle, the tensor fasciae latae (or TFL) is often lumped in with the glute complex.
These muscles facilitate most lower-body movements, from simple leg swings to sprints up a flight of stairs.
How to do the 5 glute exercises
Before trying anything new, get the okay from your medical team. Meeting with a certified personal trainer can also be helpful, especially if you’ve recently started a regular fitness routine.
Perform each of the following exercises for 3 sets of 12-15 reps. You can also elect to add additional resistance, like small weights or resistance bands.
1. Donkey kicks
- Come to all fours on the mat.
- Engage your core and keep your spine neutral.
- Squeeze your left glute and lift your heel towards the ceiling, bringing your left thigh parallel to the floor.
- Bring your left leg back to the starting position.
- Continue for the desired number of reps, then repeat on the right side.
2. Fire hydrants
- Come to all fours on the mat.
- Engage your core and keep your spine neutral.
- Squeeze your left glute and lift your knee to the side.
- Return to the starting position.
- Continue for the desired number of reps, then repeat on the right side.
3. Banded lateral walks
- Place a light or moderately-heavy resistance band around your ankles.
- Engage your core and keep your spine neutral.
- Step to your left foot to the left, keeping your toes pointed forward.
- Follow with your right foot.
- Continue stepping to your left for the desired number of reps, then go the other direction.
4. Deficit side-lying hip abduction
- Lie on your right side on a weight bench. If you don’t have a weight bench available, use your couch or bed.
- Engage your core and keep your spine neutral.
- Lift your left leg and bring it slightly behind you.
- Lower your left leg towards the floor.
- Squeeze your left hip and bring the leg back up.
- Continue for the desired number of reps, then repeat on the other side.
5. Good mornings
- Stand tall with your feet hip-width apart.
- Engage your core and keep a neutral spine.
- Set your hips back behind you, aiming your tailbone towards the wall.
- Bring your torso parallel to the floor.
- Squeeze your glutes and stand back up to the starting position.
- Continue for the desired number of reps.
Benefits of these 5 glute exercises
The exercises in this routine target the glute maximus, medius, minimus, and TFL in various ways, forcing the muscles to concentrically contract against gravity or external resistance. This strengthens and conditions them to better support your body during everyday movement.
These movements also isolate the glutes, which contribute to increased muscle growth and tone.
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