THE PULSE

Who does not want strong, sculpted glutes? Whether it is for better performance, improved posture, or just a defined look, your glutes are key. Made up of three muscles—the gluteus maximus, medius, and minimus—these powerhouse muscles drive everything from running to lifting. Ready to get them fired up?  

Understanding The Gluteal Trifecta 

To build strong and well-rounded glutes, it is essential to hit all three parts of the glutes’ muscle group: 

• Gluteus Maximus: The largest muscle that contributes to shape and power. 
• Gluteus Medius: Supports balance and stability. 
• Gluteus Minimus: Works alongside the medius for stabilization. 

By targeting each of these muscles with a variety of exercises, you will be able to create strength, symmetry, and aesthetic appeal. Below are some of the best exercise movements to include in your routine to hit every angle! 

1. Squats 

Squats are a staple for glute development and overall lower-body strength. Whether you are doing body weight, goblet, or barbell squats, this movement works the gluteus maximus and engages the quads and hamstrings as well. 

2. Hip Thrusts 

If you want to see real growth in your glutes, hip thrusts are a must. This exercise directly targets the gluteus maximus, maximizing tension on the muscle for the best development. 

3. Lunges 

Lunges are excellent for targeting the gluteus maximus, while also working the quads, hamstrings, and stabilizing muscles like the gluteus medius. They can be performed in different variations, such as walking, reverse, or lateral lunges, each providing a unique challenge. 

4. Deadlifts 

Deadlifts are a full-body powerhouse, hitting not only your glutes but also your hamstrings, core, and lower back. When performed correctly, this exercise activates the gluteus maximus and builds strength in the posterior chain. 

Building strong, round glutes takes time, consistency, and a solid variety of exercises. Incorporating these moves into your weekly routine will target all three parts of the glutes that will help you create a balanced, powerful lower body. Remember, do not be afraid to challenge yourself with heavier weights and variations as you progress!  

Looking for further guidance? Book your first free FitStart with a personal trainer!