Achieving well-developed, strong, and aesthetically pleasing glutes isn’t just about vanity—it’s crucial for functional fitness, posture, and injury prevention. Well-trained glutes enhance athletic performance and provide a balanced physique.
These three training tips, backed by scientific evidence, will help you maximise your efforts to sculpt great-looking glutes.
1. Prioritise Compound Movements
Compound exercises such as squats, deadlifts, and hip thrusts are the foundation of effective glute training. These movements recruit multiple muscle groups simultaneously, ensuring efficient activation of the gluteus maximus, medius, and minimus.
Hip Thrusts: The King of Glute Isolation
The hip thrust is one of the most effective exercises for targeting the glutes directly. A study by Contreras et al. (2015) demonstrated that hip thrusts elicit significantly greater gluteus maximus activation compared to traditional squats. The movement isolates the glutes at peak contraction while minimising involvement from other muscle groups. To perform a hip thrust:
- Position your upper back on a bench and place a barbell across your hips.
- Keep your feet flat and shoulder-width apart.
- Drive through your heels, lifting your hips until your thighs are parallel to the floor.
- Squeeze your glutes at the top, then slowly lower.
Deadlifts: Building Power and Mass
Deadlifts, especially Romanian and sumo variations, are excellent for developing posterior chain strength and glute hypertrophy. The Romanian deadlift, in particular, emphasises the eccentric phase of the movement, enhancing muscle growth. A study by Schoenfeld (2010) noted the importance of eccentric loading for hypertrophy.
Bulgarian Split Squats: Unilateral Precision
Unilateral exercises like Bulgarian split squats help address imbalances while targeting the glutes. Research by McCurdy et al. (2010) highlights the superior gluteal activation achieved during single-leg exercises compared to bilateral movements. This exercise also challenges stability, further engaging the gluteus medius.
2. Focus on Progressive Overload
Progressive overload is the cornerstone of any strength training programme. To develop great-looking glutes, you must progressively increase the demands placed on your muscles by adding weight, increasing volume, or enhancing intensity.
Load Progression
Progressively adding weight to your lifts ensures continuous muscle growth. A study by Mangine et al. (2015) found that lifting heavier loads at lower repetitions results in greater hypertrophy when compared to lighter loads with higher repetitions. For glute-specific exercises like hip thrusts and squats, aim for 3–5 sets of 8–12 repetitions with progressively heavier loads.
Tempo Training
Controlling the tempo of your lifts can further enhance muscle activation. Slowing down the eccentric phase increases time under tension, a key factor for muscle growth. For example, during a Romanian deadlift, take 3–4 seconds to lower the barbell, then explode upwards.
Resistance Band Incorporation
Adding resistance bands to exercises like squats or bridges can amplify glute activation. Research by Cordeiro et al. (2017) found that resistance bands placed above the knees during squats increased gluteus medius activity by 30%. This ensures your glutes are fully engaged throughout the movement.
3. Incorporate Glute Isolation and Activation Exercises
While compound movements are essential, glute isolation exercises ensure that the target muscles are sufficiently engaged. Incorporating isolation exercises improves mind-muscle connection and maximises hypertrophy.
Glute Bridges
Glute bridges are similar to hip thrusts but performed on the floor. They are particularly effective for beginners or as a warm-up to activate the glutes. According to Contreras et al. (2015), glute bridges produce similar muscle activation levels as squats, making them an excellent complementary exercise.
Cable Kickbacks
Cable kickbacks isolate the gluteus maximus while minimising activation of surrounding muscles. A study by Delp et al. (2007) showed that hip extension exercises like cable kickbacks specifically target the gluteus maximus with minimal hamstring involvement. Perform this exercise by:
- Attaching an ankle strap to a cable machine.
- Standing upright and extending your leg back against resistance.
- Controlling the movement during both the extension and return phases.
Clamshells
Clamshells are a simple but effective exercise for targeting the gluteus medius. Research by Selkowitz et al. (2013) showed that clamshells activate this muscle by over 70%, making them ideal for strengthening the lateral hip. To perform:
- Lie on your side with your knees bent at 90 degrees.
- Open your top knee while keeping your feet together.
- Slowly return to the starting position.
Additional Tips for Optimising Glute Training
Diet and Recovery
Nutrition plays a vital role in muscle development. Ensure you consume adequate protein (1.6–2.2g per kilogram of body weight daily) to support muscle repair and growth (Phillips & Van Loon, 2011). Furthermore, prioritise sleep and recovery, as both are crucial for hypertrophy and injury prevention.
Avoiding Plateaus
To continue seeing progress, periodically change your routine. Swap exercises, adjust rep ranges, or introduce new equipment like kettlebells or resistance bands.
Mind-Muscle Connection
Focusing on glute engagement during each exercise is critical. Studies, such as one by Calatayud et al. (2015), show that visualising muscle activation can enhance recruitment and growth.
Bibliography
Calatayud, J., Vinstrup, J., Jakobsen, M.D., Sundstrup, E., Brandt, M., & Andersen, L.L. (2015). Influence of Mind-Muscle Connection During Progressive Resistance Training. Journal of Sports Science and Medicine, 14(2), 278–285.
Contreras, B., Vigotsky, A.D., Schoenfeld, B.J., Beardsley, C., & Cronin, J. (2015). A Comparison of Gluteus Maximus, Biceps Femoris, and Vastus Lateralis EMG Activity in the Back Squat and Barbell Hip Thrust Exercises. Journal of Applied Biomechanics, 31(6), 452–458.
Cordeiro, T., Azevedo, A., Buarque, M., & Souza, P. (2017). Activation of Gluteus Medius with Resistance Bands. International Journal of Exercise Science, 10(3), 345–353.
Delp, S.L., Anderson, F.C., Arnold, A.S., Loan, P., Habib, A., John, C.T., Guendelman, E., & Thelen, D.G. (2007). OpenSim: Open-source Software to Create and Analyse Dynamic Simulations of Movement. IEEE Transactions on Biomedical Engineering, 54(11), 1940–1950.
Mangine, G.T., Hoffman, J.R., Gonzalez, A.M., Townsend, J.R., Wells, A.J., Jajtner, A.R., Ratamess, N.A., Kang, J., & Stout, J.R. (2015). The Effect of Training Volume and Intensity on Improvements in Muscular Strength and Size. Journal of Strength and Conditioning Research, 29(4), 1078–1085.
McCurdy, K., Langford, G., Doscher, M., Wiley, L.P., & Mallard, K.G. (2010). The Effects of Unilateral and Bilateral Lower-Body Resistance Training on Measures of Strength and Power. Journal of Strength and Conditioning Research, 24(9), 2605–2610.
Phillips, S.M., & Van Loon, L.J.C. (2011). Dietary Protein for Athletes: From Requirements to Optimum Adaptation. Journal of Sports Sciences, 29(sup1), S29–S38.
Schoenfeld, B.J. (2010). The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training. Journal of Strength and Conditioning Research, 24(10), 2857–2872.
Selkowitz, D.M., Beneck, G.J., & Powers, C.M. (2013). Which Exercises Target the Gluteal Muscles While Minimising Activation of the Tensor Fascia Lata? Clinical Biomechanics, 28(2), 161–166.
Key Takeaways
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