July 16, 2025, 10:55 am | Read time: 9 minutes

What Are the Glute Muscles?

The gluteal muscles consist of three different muscles: the gluteus maximus, medius, and minimus.

The gluteus maximus, as its name suggests, is the largest of the three gluteal muscles. But that’s not all: It’s also the largest and heaviest muscle in the entire body.¹ This makes it the powerhouse of the lower body and it’s involved in many everyday movements, such as climbing stairs and walking. It also contributes to an upright posture. Being the outermost of the three gluteal muscles, it significantly shapes the buttocks.

The gluteus medius is the middle gluteal muscle and is located beneath the gluteus maximus. Its main function is to stabilize the pelvis. It assists in the lateral movement of the thigh and in hip extension.²

The smallest muscle in this group, the gluteus minimus, lies directly beneath the gluteus medius. It also contributes to hip stabilization and plays a role in the abduction and internal rotation of the thigh.³

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Effective Exercises for Glutes – Training Recommendation

Those who primarily want to increase the size of their glutes should always aim for a high muscle stimulus. To achieve this, working with resistance is essential–especially when it comes to progressing and challenging the muscles. However, you don’t necessarily have to go to the gym to train on heavy equipment–dumbbells and resistance bands are sufficient.

For each exercise, perform three to four sets of about eight repetitions.

Alternating Reverse Lunges

Lunges are generally considered particularly effective for the leg and glute muscles. FITBOOK explains how to perform this exercise correctly here. Besides simple lunges, there’s also a variation that specifically targets the glutes: the Alternating Reverse Lunges. If your fitness level allows, you can add dumbbells to this exercise.

1. If you want to train with dumbbells, hold a dumbbell in each hand. Stand with your feet hip-width apart and upright.
2. First, step back with your right leg and bend your knees at a 90-degree angle. Inhale as you do this.
3. Exhale as you return to the starting position.
4. Repeat the process with your left leg.

Throughout the exercise, make sure to engage your core to avoid poor posture. If you want to intensify this exercise, you can stand on a slight elevation and perform the lunge downward from there.

Curtsy Lunges

Another variation of the simple lunge is the Curtsy Lunge. What’s special about it: It targets the entire gluteal muscles, also training core strength and balance, and stands out in execution from other glute exercises.

1. Stand shoulder-width apart and cross your arms in front of your chest.
2. Now step your right foot back past your left leg. Bend both knees and inhale throughout the movement.
3. Exhale as you return to the starting position. Repeat the process with your left foot.

Also interesting: 60 Minutes for Legs and Butt – with Crossfit Pro Hendrik Senf

Kickbacks

This glute exercise primarily targets the gluteus maximus through a unilateral extension. You will need a mat for this exercise. You can use a resistance band if needed.

1. Get on all fours on your mat. If you want to perform the exercise with a resistance band, loop it around your left leg just above the knee. The other end of the band should be around the heel of your right foot. Keep your back straight by engaging your core.
2. Squeeze your glute muscles as you extend your right leg back, so it forms a horizontal line with your torso. Hold the top position briefly.
3. Now slowly and controlled, bring your leg back down.

Repeat this process on one side first. Then perform the kickbacks with your left leg. Only then is the first set complete.

Also interesting: Can resistance bands replace traditional dumbbells?

Bulgarian Split Squats

This exercise for the glutes also primarily targets the largest of the three gluteal muscles. In addition to the thigh muscles, the other two glute muscles are also engaged. Bulgarian Split Squats are especially suitable for those who want to train their glutes into a round shape. To perform them, you’ll need a chair or a similar object and possibly dumbbells.

1. Stand a step away with your back to the chair and place your right foot on it. Make sure your leg is positioned straight back, not at an angle.
2. Now, lower yourself with a straight back by bending your left knee at a 90-degree angle.
3. Then slowly move back up.

Throughout the exercise, it’s important to go straight down with a straight back when bending the knee. Only this execution maximizes the engagement of the gluteal muscles. So: Don’t go down at an angle with a bent back! Repeat the process with your right leg as the standing leg – then the set is complete.

Squat

Squats are a true classic among fitness exercises–and great for the glutes. The simple execution makes them particularly attractive for beginners. If your fitness level allows, you can perform the exercise with a resistance band.

1. Stand shoulder-width apart, keeping your arms at your sides. If you’re using a resistance band for squats, wrap it around your thighs above the knees.
2. Push your hips back and bend your knees to squat down. Go only as low as your thighs are parallel to the floor. Your knees should not bend more than 90 degrees.
3. Push yourself back up through your heels.

Also interesting: “My conclusion after doing 100 squats daily for 2 weeks: never again!”

Clam Shells

The Clam Shells engage several muscles: They work the middle and small gluteal muscles, as well as the inner and outer thigh muscles and the pelvic floor. For this glute exercise, you’ll need a mat and a resistance band.

1. Lie on your side on the mat, supporting yourself with your forearm so that only your lower body is on the floor. Wrap the band around your thighs above the knees.
2. Bend your legs slightly at a 45-degree angle, with your knees stacked on top of each other. Stack your feet as well.
3. Now open your top leg by moving your knee upward so that it points toward the ceiling. This movement resembles a clam shell opening.
4. Hold this position briefly before returning to the starting position.

First, repeat this exercise on one side only, then do the same on the other side – both together count as one set. Throughout the exercise, make sure neither your pelvis nor your feet move. Engage your core to stabilize your spine.

Also interesting: The glute workout that Pamela Reif swears by

Glute Bridge

This exercise is particularly popular for training and shaping the glutes. For the Glute Bridges (also known as hip thrusts), you’ll need a mat. If needed, you can intensify the exercise with a resistance band and/or weights such as dumbbells or plates.

1. Lie on your back on the mat and place your feet hip-width apart, bending your legs. If using a resistance band, wrap it around your thighs above the knees. Place weights on your abdomen if desired.
2. Lift your hips so that only your shoulder blades touch the floor, and the rest of your upper body is in the air. Push your hips up until they form a straight line with your back and thighs.
3. Now return to the starting position.

Throughout the exercise, remember to engage your core and glute muscles! Be careful not to overextend your back when lifting your hips, which could cause an arch. Instead, press your lower back into the mat as you lower your upper body to maintain the necessary core tension.

Also interesting: “My conclusion after 2 weeks of doing 100 squats daily: never again!”