How to strengthen glutes

How to strengthen your glutes - main image

Using glute exercises to strengthen glute muscles and improve hip flexors too

Glutes are important muscles. They form a strong basis for a lot of your movements. Being one of the main muscular proponents of running, walking, and jumping, the glutes are worth training from a cardiovascular point of view.

But what about just training your glute muscles for fun?

Glute strengthening exercises demand a lot of the body, and the mind. Generally speaking, you’ll be lifting heavy with this muscle area (not compulsory of course) as the muscles are inherently strong.

Over the course of this short blog entry, we’ll look at some ways of glute strengthening, how to get rid of weak glutes, and ultimately the benefits of doing so.

Right, let’s get to work.

The Glutes

The glutes are defined as being the muscles that form, urm, your butt. More medically professional terms exist of course; gluteus medius and gluteus maximus making for far more palatable entries.

The Health Bit

Having strong glutes is pretty damn important for health. Glute exercise proficiency can allow the primary mobilizers to perform actions like climbing, squatting, sprinting and a host of other incredibly beneficial athletic actions.

So, if they’re used to help grow other areas and complete a broad range of exercises… how do I train them?


Let’s round up some easy exercises (low maintenance) to help grow your glutes, and realise the benefits of having strong glutes for other exercises too.

Single leg step ups:

A classic movement, great for building glutes, no matter your starting position.

Insider details the following –

”Stand adjacent to a bench with back straight. 

  1. Place hands on your waist or hold one or two dumbbells at chest level. 
  2. Put one leg at a 90-degree angle and place it on the bench, keeping the other leg straight and firmly planted on the ground.
  3. Drive your body weight through the heel of your left leg and push off your right foot simultaneously. 
  4. Pause and hold your weight at your chest in the air for a second.
  5. Slowly return to the starting position and repeat on the other side.”

Side Squats

Another classic exercise, preferably conducted using a sturdy resistant band, the side squat is a quintessential glute maximised.

One way of approaching this exercise is as follows –

  1. Wrap the resistance band just below the knees
  2. Now stand with your feet hip width apart and sink into a semi squatted position
  3. Begin to step outward with your left leg, extending the leg beyond your shoulder width.
  4. Push back with your hips and core engaged. Back straight, of course.
  5. Drive through the heel and pull back to the original position.

And there you have it.


Glute medius, best glute exercises, hip muscles, front leg, back leg… there’s a lot to it. Do the research, be careful and go about training in the right way (no one needs a personal trainer to reach their goals).


What are glute bridges?

A type of exercise that sees you raise your hips with your belly upwards with your legs firmly planted at a 90-degree angle.

What are the names of the gluteal muscles?

They are, the gluteus maximus, gluteus medius, and gluteus minimus. The correct glute activation and exercise will enhance glute strength and improve any glute weakness.

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