The Best Workouts to Build Your Glutes—Properly
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Let’s make one thing clear: if you’re not training all three glute muscles, you’re not building glutes—you’re just playing around.
The glutes aren’t one muscle. You’ve got the gluteus maximus, gluteus medius, and gluteus minimus—and they each respond to different types of movement.
If your workouts don’t target them all, don’t expect your shape to change.
Here’s what to actually train and how to finish strong.
1. For the Gluteus Maximus
This is the largest part of the glutes—the main one people focus on when they say they want a “bigger butt.” You build it through loaded, powerful movements that fully extend your hips.
Best exercises:
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Barbell hip thrusts
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Romanian deadlifts (RDLs)
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Bulgarian split squats
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Glute bridges
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Sled pushes
Train with control. Feel the squeeze. Focus on form. This is where size and shape start.
2. For the Gluteus Medius
This is what helps lift and round out the upper sides of the glutes. It also stabilizes your hips—if it’s weak, your shape will stay flat no matter how much you train.
Best exercises:
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Lateral band walks
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Step-ups
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Cable abductions
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Single-leg glute bridges
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Side-lying leg raises
You’re not chasing heavy weight here—you’re chasing activation. If you don’t feel it, adjust until you do.
3. For the Gluteus Minimus
Smaller, but still matters. This muscle sits under the medius and supports hip movement and posture. Training it properly helps with that lifted, tight look from the back and sides.
Best exercises:
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Seated hip abductions (with slight forward lean)
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Standing leg lifts
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Side planks with leg raises
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Curtsy lunges
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Fire hydrants
Add these in regularly to round out your glute work and balance the overall shape.
Always End With: Incline Walking
Glute growth isn’t just about lifting—it’s also about how you finish.
End your session with 15 minutes of incline walking (set the treadmill to 13 or higher). Don’t lean. Keep your core engaged. Stay in control.
It’s one of the most underrated ways to:
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Activate the glutes one more time
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Burn fat from the lower back area
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Tighten the waistline while keeping the curves
Done consistently, this finish will take your shape to another level.
Want a Routine That Actually Matches Your Body?
Let’s skip the generic programs. If you want results, your workouts need to be built around your body, your goals, and how you respond best.
📩 Work with me to create your personalized strategy plan.
You’ll get a real routine—with the real results to match.
