These are the top 10 exercises to grow your glutes and build functional strength and good movement patterns.
They have been chosen by Critical Bench.
- Targeting the Glutes
- Video – Top 10 Exercises to Grow Your Glutes
- Learn More
- Top 10 Exercises to Grow Your Glutes – hip flexors
- Top 10 Exercises to Grow Your Glutes – Gluteus maximus
- Top 10 Exercises to Grow Your Glutes – gluteus medius
- Adductor muscles
- Quadriceps femoris
- Top 10 Exercises to Grow Your Glutes – hamstrings
- The muscles of the leg and hip region
“No sugar coating it, these are the TOP 10 exercises to GROW your glutes. Remember, it’s not only squats and deadlifts that grow your glute muscles. Those are LEG exercises primarily.”
Targeting the Glutes
“Science shows that you also need isolated, specific exercises to target just the glute muscles where the focus isn’t so strong on overall leg growth. Many of these movements minimize leg development and better hit those stubborn glute muscles!”
Top 10 Exercises to Grow Your Glutes
- Barbell Hip Thrust
- Barbell Deadlift
- Bent Leg Hyperextension
- Kneeling Squat
- Standing Band Abduction
- Band Walks Lateral and Zig Zag
- Quadruped Hip Extension (Donkey Kicks)
- Butterfly Squats
- Ina and Out Squat Jump with Hip Abduction
- Lunges with Kickback
Watch the video below for form and technique tips.
Video – Top 10 Exercises to Grow Your Glutes
Muscles of the glutes and legs
The muscles of the leg and hip region play a vital role in human movement.
Each muscle has its own function and contributes to how you walk, run, jump and climb stairs.
The glutes, hamstrings and quadriceps are especially important because they work together to stabilize the knee joint during movement such as walking or running.
Top 10 Exercises to Grow Your Glutes – hip flexors
The hip flexors are all your muscles that allow you to lift your knees towards your chest. Because this movement involves two joints, it’s called a biarticular muscle. The main ones are the iliopsoas and rectus femoris.
The iliopsoas (pronounced eye-lee-o-POH-sahs) is a group of muscles on each side of the pelvis that connect the spine to the leg bones near the hips. It consists of three parts: iliacus, psoas major and psoas minor—or “psoa” for short.
Psoa is responsible for flexing your thigh bones toward your abdomen during activities such as climbing stairs or walking up hills (plantar flexion), but also helps stabilize your spine when bending forward at the waist or extending backward while sitting down (“lumbar extension”).
To stretch psoa out properly—and not just give yourself a cramp—you should focus on moving only one side at once rather than both simultaneously.
Top 10 Exercises to Grow Your Glutes – Gluteus maximus
The gluteus maximus is the largest muscle in the body, and it is responsible for extending your hip joint (i.e., straightening your leg). This makes it an important muscle to strengthen when you want to improve your performance in activities that require powerful movements such as running or squatting with heavy weights.
The gluteus maximus has three parts:
- Gluteus medius
- Gluteus minimus
- Gluteus maximus
Top 10 Exercises to Grow Your Glutes – gluteus medius
The gluteus medius is located in the upper backside of your inner thighs and you can feel it when you try to stand on one leg.
It works with both your gluteus minimus and gluteus maximus muscles to help stabilize your pelvis during movement.
When walking or running, these muscles help keep your pelvis level—so it doesn’t tilt forward or backward as you move. This is crucial for performing everyday activities like standing up from a chair or climbing stairs!
- Adductor muscles – the muscles of the hip and groin are often referred to as adductors. These muscles include the pectineus, gracilis, adductor longus, adductor brevis, adductor magnus, obturator externus, and obturator internus.
- Gluteal muscles – The gluteal muscles are made up of three different sets: anterior (aka “the butt”), lateral (aka “the hip”), and posterior (aka “the thigh”).
- Hamstring group – The hamstrings consist of semitendinosus and biceps femoris on its medial aspect; semimembranosus on its lateral aspect; short head of biceps femoris deep within tendon below its origin; long head arising from ischial tuberosity distally through greater trochanter to insert onto coronoid process of ulna or radius.
The quadriceps femoris is a muscle in the thigh that extends from the pelvis to the tibia. It is responsible for extending your knee, as well as stabilizing it during movement.
The quadriceps femoris consists of four separate muscles: rectus femoris, vastus lateralis, vastus intermedius and vastus medialis. These muscles are located on the front of your upper leg between your groin and kneecap (your patella).
Top 10 Exercises to Grow Your Glutes – hamstrings
The hamstrings are located at the back of your lower legs, and they help to flex your knee. When you bend forward from a standing position, for example, it’s because the hamstrings have stretched out and then contracted to pull your tibia (shin bone) toward your femur (thigh bone).
The muscles of the leg and hip region
The muscles of the leg and hip region include:
- The adductor muscles, which run down the inner thigh. These help you move your legs together.
- The extensor muscles, which run down the outer thigh. These help you straighten your legs and lift them up when they’re bent forward or crossed at the ankles, such as when sitting with your feet on a desk or in front of you.
- The gastrocnemius muscle (also known as “the calf”), which runs along either side of your lower leg where it connects to your ankle bone. This muscle helps to flex (bend) your foot back toward you—a movement called plantar flexion—and helps support weight when walking on uneven ground or carrying objects such as suitcases in one hand while walking upright with the other arm hanging down naturally by its side.
The gluteus maximus is a complex muscle that controls the movement of the lower body. The gluteus medius is responsible for holding the thigh in place when we are standing still, while the adductor muscles help us move our legs together or apart. When you stretch these muscle groups, it’s important not only to focus on what feels good but also understand why certain areas feel tight or sore after a workout.
Use these 10 exercises to develop and stronger and more functional set of glutes.
- Glutes-training: Photos courtesy of CrossFit Inc