THE BEST GLUTE EXERCISES FOR SHAPE AND STRENGTH

Strong glutes don’t just look good — they help with posture, power and stability. To grow them, you need to train all three muscles: the gluteus maximus, medius and minimus.

Gluteus maximus

The gluteus maximus is the biggest muscle and creates most of your glute shape. It works during hip extension. Two top exercises for the gluteus maximus:

• Hip thrusts: strong contraction, great for size.
• Romanian deadlifts: deep stretch that boosts growth in glutes and hamstrings.

Gluteus medius

The gluteus medius sits on the outer hip and controls stability. It helps keep your knees aligned during big lifts. Key exercises for the gluteus medius:

• Bulgarian split squats: challenge balance and outer glute strength.
• Adductor machine: improves hip control and complements glute medius activation.

Gluteus minimus

The gluteus minimus supports hip stability and gives the upper glutes a rounded shape. Best moves for the gluteus minimus:

• Cable kickbacks: clear activation with minimal load.
• Leaning abductions: simple and effective for outer glute tension.

Combine a power move like hip thrusts, a stretch move like RDLs, a unilateral exercise and a stability exercise to build strong and balanced glutes. Train them two to three times a week, with enough rest between sessions to grow.

Ready to level up your glute workouts? Explore our latest collections designed to support every lift: ESSENTIALS COLLECTION