When people talk about building muscle or getting stronger, they often jump straight to chest, arms, or abs. But if there’s one muscle group that deserves more attention—whether you’re an athlete, gym regular, or just trying to stay healthy—it’s your glutes.
Yes, your glutes. They’re not just there to fill out your jeans. Strong glutes are fundamental to how you move, perform, and protect your body from injury. Let’s break down why they matter so much, what they actually do, and how you can build glutes that aren’t just aesthetic but powerful and functional.
What Exactly Are the Glutes?
A lot of people think the glutes are just a single muscle, usually the gluteus maximus. In actual fact, the glutes (short for gluteal muscles) are a group of three muscles located in your buttocks:
- Gluteus maximus: the largest and most powerful, responsible for hip extension, outward rotation, and helping you stand upright.
- Gluteus medius: located on the outer surface of your pelvis, this stabilises your hips and helps with lateral movement.
- Gluteus minimus: the smallest, sitting beneath the medius, also helps with hip stability and rotation.
Together, these muscles play a central role in walking, running, jumping, squatting, and pretty much any movement that involves your lower body.
Why Strong Glutes Matter More Than You Think
Weak glutes can lead to poor posture. When your glutes underperform, your lower back and hamstrings often overcompensate. This can lead to anterior pelvic tilt, tight hip flexors, and that classic “desk worker slouch.” Strong glutes help you maintain a neutral spine and upright posture—especially important if you sit for long periods.
Injury prevention is another key reason to keep your glutes in shape. Many lower back, knee, and hip injuries can be traced back to underactive or weak glutes. Because the glutes are stabilisers, especially during dynamic movement, they reduce the risk of overloading smaller joints and muscles. Runners, for example, often develop IT band syndrome or knee pain due to weak glute medius muscles.
Glutes are the engine room for athletic performance. Sprinting, jumping, changing direction—all of it starts with hip extension. The stronger your glutes, the more force you can generate. That’s why elite athletes—from sprinters to powerlifters—focus heavily on glute training.
Even simple daily tasks like standing up, climbing stairs, lifting groceries, or playing with your kids rely on glute strength. Neglecting them doesn’t just impact gym performance—it affects your quality of life.
Common Signs Your Glutes Are Weak
You might not realise your glutes are underperforming until your body sends the signal. Here are a few clues:
- Lower back or knee pain during/after workouts
- Overactive quads and tight hip flexors
- Poor balance or instability when standing on one leg
- Difficulty engaging your glutes during squats or lunges
- A flat or sagging backside despite regular leg workouts
How to Strengthen Your Glutes Properly
The key to glute development is targeting all three gluteal muscles through a mix of compound and isolation exercises. It’s not just about squatting heavy—it’s about mind-muscle connection, proper movement patterns, and balanced programming.
Here are five top exercises to build stronger, more functional glutes—along with tips for getting the most out of each one.
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Glute Bridges
Why: Perfect for beginners and a great activation drill before heavier lifts.
How to do it:
- Lie on your back with knees bent, feet flat on the floor hip-width apart.
- Drive through your heels, squeeze your glutes, and lift your hips toward the ceiling.
- Hold at the top for a second before lowering with control.
- Keep your core tight and avoid overextending your lower back.
Reps: 3 sets of 12–15 reps
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Barbell Hip Thrusts
Why: One of the best compound movements for glute growth, hitting the glute max hard.
How to do it:
- Sit on the floor with your upper back against a bench and a barbell over your hips.
- Roll the bar into position and plant your feet firmly.
- Drive through your heels and thrust your hips upward, squeezing your glutes at the top.
- Lower slowly to the start.
Tip: Keep your chin tucked and ribs down to avoid arching your back.
Reps: 3–4 sets of 8–12 reps
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Bulgarian Split Squats
Why: Builds single-leg strength and targets the glute medius for better balance and stability.
How to do it:
- Stand a couple of feet in front of a bench and place one foot behind you on it.
- Lower your back knee toward the floor while keeping your front shin vertical.
- Drive through the front heel to return to the start.
Tip: Lean slightly forward to shift more load to the glutes.
Reps: 3 sets of 8–10 reps per leg
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Romanian Deadlifts (RDLs)
Why: Excellent for working the glutes and hamstrings through the hip hinge pattern.
How to do it:
- Stand tall holding a barbell or dumbbells in front of you.
- With a slight bend in the knees, hinge at the hips and lower the weights down your legs.
- Keep your back flat and core tight.
- Squeeze your glutes to return to standing.
Tip: Think about pushing your hips back rather than bending forward.
Reps: 3–4 sets of 10–12 reps
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Cable Kickbacks or Banded Glute Kickbacks
Why: Great isolation move to really feel the glute max working.
How to do it:
- Attach an ankle strap to a low cable or loop a resistance band around your ankles.
- Stand facing the machine or holding onto something for balance.
- Kick your leg back and up slightly, squeezing the glute at the top.
- Control the return.
Tip: Keep the movement slow and focused—don’t just swing the leg.
Reps: 2–3 sets of 12–15 per leg
For best results, train your glutes 2–3 times per week using a mix of heavy, moderate, and light resistance. Focus on form and control rather than lifting heavy—especially when starting out. Begin each session with activation drills like band walks or glute bridges, and include single-leg movements to address imbalances and build stability. Don’t forget to stretch and mobilise your hips, particularly if you spend long hours sitting.
The glutes are far more than just a cosmetic muscle. They’re central to your body’s movement, strength, and resilience. Whether you’re lifting heavy, running fast, or just aiming to move better and hurt less, glute strength is a non-negotiable part of the picture.
So next time you hit the gym, don’t just train what you see in the mirror. Build those glutes—with purpose, proper form, and a plan—and your whole body will thank you.