The 6 most effective movements to work your glutes

A round, lifted bottom is now one of the most desired physical attributes. Plastic surgery to increase butt size through injections, fat graphs, or implants is a multi-billion industry. Over 61,000 buttock augmentations were performed in 2021 — and the amount of people seeking this treatment is growing exponentially.

But surgery has several drawbacks — health risks and costs to name two. Instead of spending thousands of dollars and putting yourself in harm's way, you can safely develop a rounder, firmer bottom with exercise.

Consistent, progressive exercises that target your glutes will give you results in just weeks. You will also find that you will have more power for other types of exercises, sports, and everyday activities. 

The Paseo Club is a private social club in the Santa Clarita Valley that supports members in health, wellness, and fitness. In this article, you will learn what muscles make up the glutes, why having well–developed glutes is so important, and what six movements you can do to get shapely, strong glutes. 

What muscles make up the glutes?

When we speak of the glutes, it sounds as if they are one muscle. However, they consist of three distinct muscle groups. 

The gluteus maximus is the largest of the three and forms the bulk of the buttocks. The extension and external rotation of the thigh at the hip joint is the primary job of the maximus.

The glute medius is on the outer surface of the pelvis above the glute maximus. It stabilizes the pelvis and helps with walking, running, and balancing on one leg.

The gluteus minimus is the smallest of the three located beneath the glute medius. Its role is similar to the medius in that it also helps to stabilize the hips and pelvis. It also supports the abduction and rotation of the thigh.

Why are well-developed glutes important for functional fitness?

The glutes are one of the strongest muscles in the body and play a key role in generating power for various activities — regular day-to-day tasks and athletic feats. 

Many movements — bending, squatting, and climbing stairs — rely on the glutes. Strengthening your glutes is important for enhancing your ability to perform these activities efficiently and safely. Well-developed glutes also stabilize the spine, lower back, and pelvis, contributing to overall posture and reducing strain on your lower back. 

People use their glutes in several sports and exercises, including weight lifting, running, tennis, boxing, soccer, football, and basketball. Many functional fitness movements rely on the glutes — lunges, box jumps, and weighted squats.

What are the 6 most effective movements that work your glutes? 

Whether you want to fill out the back of your jeans, be able to squat heavier, or improve your overall fitness, you will benefit from adding these six movements to your weekly workout routine. 

1. Romanian Deadlift

The RDL is a classic deadlift movement with a twist — you do not touch the weights to the ground between reps. Instead, you hover about an inch above the ground and then lift again to start another rep. It really gets your glutes and hamstrings activated!

Use dumbbells, a kettlebell, or a barbell for Romanian deadlifts. A kettlebell is best if you are learning the movement. 

Begin by standing up with your feet shoulder-width apart. Take the weight in an overhand grip, keeping your arms straight but not completely locked out. Pull your core in tight. Hinge at your hips, pushing them backward, and keep the weight close to your body.

Lift the bar or weight by driving your hips forward and extending your legs. Once you stand, gently return the weight toward the ground, but do not touch the weight to the ground. Remember to bend your knees slightly during this movement and keep your back straight. 

Recommended rep scheme: 4 sets of 10 reps

2. Bulgarian Split Squat 

A Bulgarian split squat is an excellent movement for glutes, core, and legs. It requires balance and coordination. Use kettlebells or dumbbells for split squats. 

Place one foot on an elevated bench or surface behind you. Ensure your chest is up and your shoulders are back. Lower your body by bending your front knee and then push through your front heel to return to the starting position. A great way to make this more glute-intensive is to slightly hinge at your hips on the way down. 

Recommended rep scheme: 3-4 sets of 8-12 reps per leg

3. Hip Thrust

A hip thrust can be performed as a bodyweight movement, as a heavy weightlifting movement, or anywhere in between. You can do hip thrusts with resistance bands, a barbell, or dumbbells placed on your hips. 

Sit on the ground with your back against an elevated surface, such as a bench. Position your feet so that when you lift your hips towards the ceiling, your shins are vertical. Your shoulder will go onto the elevated surface, and think of your body as a straight line when you lift your pelvis upward. Push through your heels and not your toes, and squeeze your glutes at the top of the movement.

Recommended rep scheme: 4 sets of 10-12 reps

4. Back Extension 

You can use the GHD machine or hyperextension bench for this movement. First, adjust the machine or bench depending on your height. You want your hips to be slightly above the pads to get full range of motion. Cross your arms over your chest or hold a dumbbell or light plate. Place your feet so your toes point outwards to make this extra glute-focused. Bending at your hips, lower your upper body towards the ground and then squeeze your glutes at the top when you return. 

Recommended rep scheme: 3-4 sets of 10-12 reps

5. Sumo Squat

Stand with your feet wider than shoulder-width apart. You can do this on a smith machine, squat rack, holding a kettlebell or dumbbell. Keep your chest up, shoulders back, and your core engaged. Lower your body into a squat. Make sure your knees are aligned with your toes and press outward, avoiding caving in. Push through your heels and return to the starting position without fully locking out your legs. 

Recommended rep scheme: 3-4 sets or 10-12 reps

6. Hip Abduction

For optimal glute growth, use an abduction machine. Alternately, you can do this movement while lying down on your side. Set the abduction machine up so you’re sitting slightly forward with your back away from the back of the chair. Select a comfortable weight setting, press your legs outwards, and engage your glutes. 

If you're doing a hip abduction exercise lying down, lay down on your side with your hips stacked on top of each other, resting your head on your arm. Lift your top leg like a clam towards the ceiling and then back down. You can add a resistance band to your legs below the knee. 

Recommended rep scheme: 3-4 sets of 12-15 reps

Toning your glutes for better health

A well-proportioned body helps you fit better into your clothes and creates a pleasing aesthetic — and a cute pert bottom is part of that picture!

But strengthening your glute muscles is more important than just looking good. Strong glutes protect your body from shock when you run or jump, aid in balance and mobility, help in propulsion, support posture, and minimize pain in the back, hips, and knees. 

The benefits of training your glutes are so great that it is now seen as essential to overall health and functional fitness. This is even more true as you get older and experience age-related muscle loss (sarcopenia).

The Paseo Club has indoor and outdoor gym areas that total over 10,000 square feet. Enjoy all the equipment to perform these glute exercises and more — barbells and plates, free weights, bands, benches, GHD machines, rigs for lifting, resistance machines, and more.

If you would like help with your glute routine, check out small group training. These classes are capped at 8-10 people, giving you ample attention and guidance. Each class builds on the one prior, so you can get stronger each week.

After an awesome workout, stay a while and enjoy all aspects of the Paseo Club. You can grab a bite to eat, attend one of our many social or fitness-related events, or relax at the spa with a treatment. The Paseo Club is your home away from home. Join now and enjoy all that awaits you.