Gluteal Exercises

Well-developed gluteal, or buttock, muscles are a hallmark of humans' upright stance. Strengthening your gluteal muscles will not only give you a firmer backside, but will improve your ability to run, jump and perform many activities of your daily life. The gluteals comprise three muscles -- the gluteus maximus, medius and minimus.

  1. Gluteal Muscles

    • The gluteus maximus, the largest muscle of the gluteal group, lies on the back of the pelvis. It extends the hip joint, pulling the thigh bone backward. The other two gluteals, the gluteus medius and gluteus minimus, are located on the side of the pelvis. Their job is to abduct the hip, drawing the thigh bone away from the body. They also stabilize the pelvis when you're standing on one leg, such as as during walking.

    Gluteus Maximus Exercises

    • Bridges are a simple but effective exercise for the gluteus maximus. Full-body, compound exercises that emphasize hip extension, such as squats and deadlifts, powerfully strengthen the gluteus maximus. Lunges also target your gluteus maximus, if you perform them with a long stride length. Squats, deadlifts and lunges allow you to add significant resistance using barbells or dumbbells. Hip extensions, whether performed prone, on all fours or standing, also work your gluteus maximus. To add resistance to hip extensions, use ankle weights.

    Other Gluteal Exercises

    • Hip abductions target the lateral gluteal muscles -- the gluteus medius and minimus. You can perform hip abductions while lying on your side on a mat or bench, as well as while standing. Add ankle weights or use an elastic band to increase the resistance. Standing hip abductions can be performed with a pulley machine by attaching a padded ankle cuff to the cable. You may also find several machines at your gym that specifically target the lateral glutes, including both standing and sitting hip-abduction machines.

    Program Considerations

    • Before beginning your gluteal workout, warm up your hips and legs thoroughly with dynamic movements or light aerobic exercise. To build strength, choose a resistance that allows you to complete two to four sets of eight to 12 repetitions per set. Sets of 15 to 20 repetitions will develop muscular endurance. Increase the resistance as you get stronger. Rest for 2 to 3 minutes between sets and allow at least 48 hours between workouts. To stretch your glutes, lie on your back and pull one knee toward your chest until you feel a stretch in the back of your hip.