Glute Growth: An Overview and Exercise Guide

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The gluteal muscles, often referred to as the ‘glutes’ (ie: ur booty!), are a group of three muscles located in the buttocks. These muscles include the gluteus maximus, gluteus medius, and gluteus minimus. They play a crucial role in maintaining balance, supporting the pelvis, and facilitating movements like standing, sitting, climbing, and walking. If you are actively struggling with growing your glutes, it may be because you aren’t targeting all three of the muscles. Remember, they build off of each other. So it’s important to do more than just squats!

Let’s delve into each of these muscles and explore some exercises to strengthen them.

1. Gluteus Maximus

The gluteus maximus, the largest and outermost of the three muscles, significantly contributes to the contour and appearance of the buttock and hip region. This robust, meaty muscle has a four-sided shape and extends across the buttock at an angle of about 45 degrees towards its farthest attachment point. (This is the one we think of and often focus on showing off lol). It extends and externally rotates the hips 

Here are some exercises that target the gluteus maximus

1. Reverse Step-Up: Stand facing away from a step or bench. Reach one foot back to the step, press through the heel to lift your body upward. Lower back down and repeat.
2. Wall Squat with Medial Rotation: Stand with your back against a wall, feet hip-width apart. Lower into a squat while rotating your knees inward. Push back up and repeat.
3. Single-Leg Deadlift: Stand on one leg, hinge forward at the hips, extending the free leg behind for balance. Return to the upright position and repeat.
4. Step-Up: Stand in front of a step or bench. Step up onto the bench with one foot, followed by the other. Step down and repeat.
5. Hip Thrust: Sit on the ground with a bench behind you. Bend your knees, and place your feet flat on the floor. Rest your upper back against the bench. Drive through your feet to lift your hips as high as possible while keeping your upper back on the bench. Lower and repeat.

2. Gluteus Medius

The gluteus medius is positioned above the gluteus minimus, enveloping the minimus muscle. It’s a wide muscle that spans the outer surface of the ilium, extending between the front and back gluteal lines. The gluteus medius is located on the outer surface of the pelvis (think hip area) and plays a significant role in hip stabilization. 

Here are some exercises that target the gluteus medius

1. Side Plank with Hip Abduction: Begin in a side plank position. Lift your top leg towards the ceiling, then lower it back down. Repeat.
2. Side-Lying Hip Abduction: Lie on your side with your legs stacked. Lift your top leg towards the ceiling, then lower it back down. Repeat.
3. Single-Leg Squat: Stand on one leg. Lower your body into a squat, keeping your knee over your foot. Push back up to the starting position and repeat.
4. Pelvic Drop: Stand sideways on a step. Lower one hip down below the step, then push back up to the starting position. Repeat.
5. Standing Abduction: Stand with a resistance band around your ankles. Lift one leg out to the side, then lower it back down. Repeat.

3. Gluteus Minimus

The gluteus minimus, the tiniest muscle among the glutei, bears a strong resemblance to the gluteus medius in terms of its structure, function, blood supply, and innervation. It’s situated directly under the gluteus medius muscle. The primary roles of the gluteus minimus are to stabilize the hip and facilitate hip abduction.

Here are some exercises that target the gluteus minimus

1. Side Plank with Hip Abduction: Begin in a side plank position. Lift your top leg towards the ceiling, then lower it back down. Repeat.
2. Side-Lying Hip Abduction: Lie on your side with your legs stacked. Lift your top leg towards the ceiling, then lower it back down. Repeat.
3. Curtsy Lunge: Stand with your feet hip-width apart. Step one foot diagonally behind you and lower into a lunge. Push back up to the starting position and repeat.
4. Fire Hydrants: Start on all fours. Keeping your knee bent, lift one leg out to the side, then lower it back down. Repeat.
5. Glute Bridge: Lie on your back with your knees bent and feet flat on the floor. Push through your heels to lift your hips off the ground. Lower and repeat.

When focusing on glute growth, try to dedicate 3 workouts a week to them. Also, protein, protein, protein! If you aren’t getting enough protien, your booty won’t grow the way you want it to ! And as always, remember, before starting any new exercise regimen, it’s important to consult with a healthcare provider or a certified personal trainer (/flips hair). This ensures that the exercises are suitable for your fitness level and can be performed correctly to prevent injury. Happy exercising!

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