Gluteal Muscles

Hey people!

Weekend time is the best time–and because I know you all want to maximize your time with loved ones and doing fun things (like reading my tops 5’s and like doing errands….right?!), we’ll keep this quick, informative, and you’ll walk away with a better butt….

Okay, almost.

You’ll walk away with the tools and knowledge to then go and get OFF your bum so you can sculpt a better butt.


That’s totally fair 😉


Your butt is mostly comprised of 3 muscles :

  • gluteus maximus
  • gluteus medius
  • gluteus minimus

Aka “the glutes.”


From largest to smallest (listed above), these muscles are very important for a variety of daily functions. These muscles help us rise from sitting, complete squats with good form, pick up things off the floor, stand on one foot, extend our legs when walking or running, dance any way we want, go on long hikes up steep inclines, and chase after kids -to name just a few.

We don’t give enough credit to our buns, my friends!

However, we can get weak glutes by doing some things incorrectly or not at all.

Our glutes are weakened when we:

  • sit TOO MUCH (!!!)
  • overextend through the hip flexor on the upward movement of a squat
  • don’t stretch the hamstrings or quads enough after working out
  • train improperly or use poor form in lunges and other lifts
  • overtrain in one area
  • have imbalances in certain muscle groups

The three major muscles in the glutes (maximus, medius, minimus) need to be worked in order to become efficient and stay strong. If you forget these muscles, you will have problems in your hip flexors, hamstrings, IT band, and knee, to name a few!

{source} <—move above: to do for the gluteus medius/minimus

Here are some ideas to work those buns:

  • side-lying leg raises (medius)
  • lunges (all 3)
  • back squats (all 3-especially medius and maximus)
  • step-ups (maximus)
  • curtsy squats (especially minimus)
  • leg press (esp maximus and medius)
  • deadlifts
  • hip thrusts
  • climbing stairs
  • running hills (all 3)
  • Glutes (and abs) Burner Circuit

Remember, to reshape your butt and strengthen those glute muscles, you must work at it! Sitting on the couch and lazing about won’t do anything for that backside.


{Your spouses can thank me later. Heh. On that note, if you’re married, I read this great series on having better sex in marriage–SO, so good!}

And with all that re-shape your butt talk….I am off to help some ladies re-shape theirs 😉 BodyPUMP : Five minutes of squats, 6 minutes of lunges, + more, and some spinning (beforehand) here I come!

What is YOUR favorite exercise for YOUR glutes?? What do YOU want to know more about –specific muscle groups?? Have YOU noticed that sitting lots makes your butt more squishy–or is that just me?!! Weekend plans??

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  1. i love SQUATS! they’re easily my favorite glute exercise. lunges are great too, but i hate them at the same time. 😉

  2. I agree with Ashley! Squats have done wonders for my booty! :)

  3. I’m on a mission to get my pre-baby#4 booty back… it’s on!!

  4. I’m a squat lover … and you can tell by my booty 😉

  5. I don’t work my booty enough, but I’m working on it. I would love you to feature exercises for the Saddlebag area, that is my weak spot, it just never seems to tighten up.

  6. Looks like you have a bunch of squat lovers on your hands! I’m totally in love with deadlifts, my glutes didn’t really develop how I wanted them to until I got to deadlifting and my hammies involved!

  7. I’m with Ashley– squats have always been my thannggg.

    By the way, thanks for the muscle review for my PT exam 😉

  8. I never thought much about my glutes but when I found out they affect my leg muscles and running, I’ve starting trying to incorporate more exercises for them!

  9. Hi Annette- great blog! I must say the best exercise for working my glutes is to hike or snowshoe up steep terrain. I am fortunate enough to live in Lake Tahoe where I can just go for a hike right out of my door. If I can’t go outside, then I find that front lunges are the best way to target my glutes.


  1. […] the Tables” We put triple to quadruple our warmup weight on the bar for the quads and glutes, as these larger muscle groups comprise the legs and butt and are strong. This squats track we […]



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