Lower Body Workouts The Best Exercises for Activating Your Glutes By Elizabeth Quinn, MS Elizabeth Quinn, MS Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics. Learn about our editorial process Updated on September 27, 2022 Reviewed Verywell Fit articles are reviewed by nutrition and exercise professionals. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Tara Laferrara, CPT Reviewed by Tara Laferrara, CPT Tara Laferrara is a certified NASM personal trainer, yoga teacher, and fitness coach. She also created her own online training program, the TL Method. Learn about our Review Board Print There are many ways to strengthen the gluteus muscles, the large and powerful muscles of the butt. Weak glutes can lead to a variety of problems, including back, hip, and knee pain and injuries. Many people, even recreational athletes, have weak glutes. Why? Because of how much time most of us spend sitting on those muscles instead of using them. Sitting for extended periods of time can result in weak glutes that fail to fire properly, as well as tight, shortened hip flexors and hamstrings. The ultimate goal of these exercises is to get the glutes to fire properly, build a strong backside, prevent lower extremity injuries, and maintain proper alignment and biomechanics. To sort out which exercises really work to target the glutes, researchers use electromyography to quantify and compare signal amplitude as the gluteus maximus and gluteus medius muscles fire. Studies have identified which movements activate the butt muscles to the highest percentage. These results can help sports medicine specialists, physical therapists, and athletes decide which exercises to include or drop from a rehab, pre-hab, or basic training program. Gluteus Maximus Exercises These exercises produce the highest percentage of activity in the gluteus maximus muscle group (the largest glute muscles): Step-ups Squats Lunges Deadlifts Hip thrusts Best Exercises for the Gluteus Medius These exercises produce the highest percentage of activity in the gluteus medius muscle group (the muscles along the top and sides of the butt). Strengthening the gluteus medius plays a significant role in keeping the hips and pelvis aligned. This is an important and often overlooked way to prevent knee pain. Side planks with hip abductionReverse lungesSingle-leg squatsSide-lying hip abductionsFront planks with hip extension Glute Imbalance: What It Is and How to Fix It Glute Activation Exercise Routine Depending upon your overall fitness goals, you might perform these exercises on a rotating basis to get a variety of movements while still targeting the glutes. Or you can periodically focus on glute exercises to build muscle strength in a maximal and isolated way. If you are using weights, start with those exercises first. Then move to bodyweight exercises next. 1 Step-Ups Verywell / Ben Goldstein You can do step-ups with or without weight, and vary the size of your step or box to make the exercise easier or harder. For the most intensity, do a dynamic step-up by jumping onto your step. How to Do a Weighted Step-Up 2 Single-Leg Squat Nastasic / Getty Images Single-leg squats work both the gluteus maximus and gluteus medius muscles. The gluteus maximus provides power while the gluteus medius helps with balance and stabilization. How to Do a Single-Leg Squat 3 Split Squat Verywell / Ben Goldstein This squat variation looks like a combination of a (shortened) forward lunge and a squat. Perform with or without weights in hand. How to Do a Split Squat 4 Lunges Verywell / Ben Goldstein When done slowly, and with controlled movements, lunges place less stress on the joints and are generally easier and safer than plyometric jumping exercises or deep one-leg squats. The overhead lunge and the lunge with a twist are two more exercises that can be helpful for preventing and rehabbing lower body aches and pains. How to Lunge 5 Side Plank With Hip Abduction Verywell / Ben Goldstein Adding hip abduction helps target the gluteus medius muscles. From a side plank position, lift your top leg. You can perform the plank with your lower (supporting) leg straight, or bent with your knee on the ground. Your supporting arm can be either on the elbow or palm. Or use an exercise ball for more of a challenge. How to Do a Side Plank 6 Side-Lying Hip Abduction Similar to the side plank, but less intense, this side-lying exercise also focuses on the gluteus medius. Start by lying on your side, with your bottom leg bent (your knee should be at about a 90-degree angle). Top leg is straight, with foot flexed. Lift top leg, keeping it straight without locking the knee. 7 Plank With Hip Extension Verywell / Ben Goldstein Continue to work the gluteus medius with this plank variation. From your preferred plank position (e.g., on elbows or palms; knees lifted or not), extend one leg up and back from the hip. Keep the leg straight. How to Do a Plank 2 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Stastny P, Tufano JJ, Golas A, Petr M. Strengthening the gluteus medius using various bodyweight and resistance exercises. Strength Cond J. 2016;38(3):91-101. doi:10.1519/SSC.0000000000000221 Neto WK, Soares EG, Vieira TL, et al. Gluteus maximus activation during common strength and hypertrophy exercises: A systematic review. J Sports Sci Med. 2020;19(1):195-203. Additional Reading Selkowitz DM, Beneck GJ, Powers CM. Comparison of electromyographic activity of the superior and inferior portions of the gluteus maximus muscle during common therapeutic exercises. J Orthop Sports Phys Ther. 2016;46(9):794-9. doi:10.2519/jospt.2016.6493 By Elizabeth Quinn, MS Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? 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