- The best glute exercises include fire hydrants, single-leg step-ups, and Bulgarian split squats.
- To build your glutes, train twice a week on non-consecutive days and eat more protein.
- Exercising your glutes is important because they help us walk, run, jump, and climb stairs.
Glutes are the largest muscles in your body and have very important functions. They are responsible for maintaining balance and power when we jump, walk, or run.
We spoke to two certified personal trainers to figure out the best exercises to strengthen your glutes. However, you should always consult a doctor or personal trainer before starting a new exercise regimen.
What are glutes?
Many people may want to strengthen and grow their glutes — otherwise known as your butt — for aesthetic reasons.
But when it comes to your physical health, having strong glutes is essential. “They are the primary mobilizers of the hips and thighs so when we sit, stand, jump, or even climb steps, the glutes are engaged for all these functions,” says Ben Walker, a certified personal trainer and the owner of Anywhere Fitness, a fitness studio located in Dublin, Ireland.
The glutes consist of three muscles:
- Gluteus Maximus: This is responsible for hip extension, like when you are walking, and lateral rotation of the thigh, such as swinging your leg.
- Gluteus medius: This is responsible for the movement of your leg away from your body, like when you’re stepping out of bed, and balance.
- Gluteus minimus: This is the smallest of the three muscles and helps with walking and rotating your legs.
If you spend most of your time sitting, it’s likely that your glutes are weak or underworked. Having weak glutes puts you at risk for developing gluteal amnesia, which is when your glutes forget how to function properly. If your glutes aren’t working properly, it can affect your ability to move and cause knee and low back pain.
“It’s more important to keep your glutes strong because most people are spending sedentary due to their work environment and lifestyle choices,” says Idalis Velazquez, a fitness trainer based in Miami, Florida.
Best glute exercises
To help you start building strong glutes, we’ve rounded up five of the best glute exercises with step-by-step instructions provided by Walker.
1. Fire hydrant
Equipment used: Resistance bands or ankle weights (optional)
How to do it:
- Start on your hands and knees — your knees should be touching and your hands should be shoulder-width apart and directly below the shoulders.
- For added resistance strap on ankle weights, tie a resistance band above knees, or do both.
- Keep your back straight and look directly towards the floor at all times.
- Lift one leg up and away from your body at a 45-degree angle, keep your knee positioned at 90 degrees, and try to lift it until aligned with your hips.
- Slowly lower it back to the starting position and repeat on the