Glute Exercises

The gluteus maximus extends the hip, while the gluteus medius and minimus keep the pelvis level and take the leg out to the side. Thrusts and bridges load hip extension where the muscle is shortest and tension peaks at the top. Squats, lunges and split squats load it in a stretched position at the bottom. Deadlifts and Romanian deadlifts train it together with the hamstrings and the whole back of the body.

Combine at least one squat pattern with one hip-extension exercise, 10–20 sets a week across two sessions. Squeeze and hold for a moment at the top of a thrust instead of bouncing, and keep the ribs down so the movement comes from the hip rather than from arching your lower back. Depth and full hip extension both matter — a partial squat or a half-finished thrust trains a fraction of the range. Keep single-leg work in the rotation, since most people are noticeably stronger on one side.