Gluteus maximus is the largest and most powerful muscle in our body. Its primary functions are hip extension, external rotation of the hip, and stabilization of the pelvis during movements.
It is also the muscle we neglect the most. By prolonged sitting at your desk on inadequate chairs or on the couch for hours, and skipping your gym appointments, with time this muscle forgets how to work properly. That’s when the “gluteal amnesia” happens.
This name best describes the numbness and weakness of muscles when neglected. Physical therapists highlight the serious consequences of skipping gluteus maximus exercises and advice incorporating them in fitness routine because they are crucial for the overall spine health and strength. To help you, our personal trainers from Abu Dhabi have selected the 10 best gluteus maximus workouts for you.
Barbell Hip Thrust
The Barbell Hip Thrust is one of the most effective exercises for the gluteus maximus, as it allows for a full range of motion in hip extension.
- Begin by positioning your upper back against a bench, with a loaded barbell resting over your hips.
- In the starting position, your knees should be bent, and your feet placed hip-width apart.
- Drive your hips upward until your body forms a straight line from shoulders to knees.
- At the top, squeeze your glutes and hold briefly before lowering with control.
This is an excellent gluteus maximus workout for strength and hypertrophy, as it isolates the gluteus maximus as the primary muscle. Variations include using dumbbells or resistance bands, as well as performing a single-leg hip thrust for added intensity.
Romanian Deadlift (RDL)
The Romanian Deadlift is an exceptional exercise for strengthening the posterior chain, with a focus on stretching and contracting the glutes during hip extension.
- Start by holding weights (a barbell or dumbbells) in front of your thighs, standing with feet hip-width apart and knees slightly bent.
- Hinge at the hips, keeping your back straight as the weights lower along your legs.
- Stop when you feel a stretch in your hamstrings and glutes, then engage your glutes to drive your hips forward and return to standing.
This exercise improves strength, stability, and flexibility. Controlled movement and proper form are critical to avoid injury and ensure optimal muscle activation.
Step-Up
The Step-Up is a simple and highly effective exercise for strengthening the glutes and improving balance.
- Begin by standing in front of a stable platform, such as a bench or box.
- Place one foot on the platform, ensuring your whole foot is flat.
- Push through your heel to lift your body onto the platform, bringing the opposite foot up.
- Step down with the leading foot, followed by the other. You can increase intensity by holding dumbbells or using a weighted vest.
This exercise targets the glutes while also engaging the core and stabilizing muscles, making it an excellent choice for both beginners and advanced athletes.
Split Squat
The Split Squat is a stationary exercise that effectively targets the gluteus maximus, quadriceps, and hamstrings.
- Start the split squat by placing one foot forward and the other back on the toes.
- Distribute your weight evenly between both legs while maintaining an upright posture.
- Lower your body by bending the front knee until the back knee almost touches the ground.
- Press through the heel of your front foot to return to the starting position.
The Split Squat is ideal for building lower-body strength and improving balance. Adding weights or increasing the depth of the squat can further challenge your muscles.
Single-Leg Glute Bridge
The Single-Leg Glute Bridge isolates each glute individually, helping to correct muscle imbalances.
- Lie on your back with one knee bent and foot flat on the floor, while the other leg is extended.
- Push through the heel of your grounded foot to lift your hips, creating a straight line from shoulders to knee.
- At the top, squeeze your glutes and pause briefly before lowering.
This exercise not only strengthens the glutes but also improves stability and neuromuscular control. It’s an excellent choice for rehabilitation or functional training.
Cable Machine Kickback
The Cable Machine Kickback targets the gluteus maximus through controlled hip extension.
- Attach an ankle strap to a low cable pulley and secure it around one ankle.
- Stand facing the machine with your supporting foot planted firmly.
- Extend your strapped leg backward, focusing on contracting the glutes at the top of the movement.
- Slowly return to the starting position.
Proper control and avoiding swinging are essential for optimal results. This exercise is particularly effective for isolating the glutes and can be combined with other lower-body exercises for a complete workout.
Good Morning
The Good Morning exercise is excellent for strengthening the glutes, hamstrings, and lower back.
- It is performed with a barbell placed across your upper back.
- Start with feet hip-width apart and a slight bend in your knees.
- Hinge at the hips, keeping your back straight, until your torso is nearly parallel to the ground.
- Engage your glutes and hamstrings to return to a standing position.
This exercise requires precise form and control to avoid injury while maximizing its benefits. It’s highly effective for improving posterior chain strength and stability.
Curtsy Lunge
The Curtsy Lunge is a unique exercise that activates gluteus medius and gluteus maximus and improves lateral stability.
- Stand upright with feet hip-width apart. Step one foot diagonally behind the other, bending both knees until the back knee almost touches the floor.
- Maintain an upright posture throughout the movement. Push through the heel of your front foot to return to the starting position.
The diagonal motion emphasizes the gluteus medius and minimus, improving hip stability and overall balance..
Bulgarian Split Squat (Sprinter Position)
Squats are generally the most efficient gluteus exercises, but The Bulgarian Split Squat in the sprinter position is one of the best gluteus maximus exercises for muscle toning.
- Begin by placing one foot behind you on a bench or elevated surface, with the other foot forward.
- Lower your body into a squat, keeping your torso slightly leaned forward.
- Push through the heel of your front foot to return to the starting position.
This variation of squat increases the intensity on the glutes and quadriceps while challenging your balance. It’s a powerful exercise for athletes wanting to have strong legs and toned gluteus muscles.
Reverse Hyperextension
Reverse Hyperextension is one of the best gluteus maximus exercises that strengthens the glutes and back.
- Perform this exercise on a reverse hyperextension machine by positioning your hips on the pad and letting your legs hang freely.
- Lift your legs backward and upward using your glutes, ensuring a controlled motion.
- Squeeze your glutes at the top and slowly lower your legs.
This exercise is ideal for building posterior chain strength and stability, particularly for athletes seeking functional improvements. It’s also beneficial for reducing back pain and stiffness.
FAQ about gluteus maximus
How can I prevent imbalances between my glutes?
To avoid imbalances between your glutes, prioritize unilateral exercises in your training routine. Movements like single-leg bridges, Bulgarian split squats, and single-leg deadlifts force each glute to work independently, ensuring that neither side overcompensates for the other.
This approach helps address strength discrepancies, enhances stability, and improves symmetry in your lower body.
Focus on performing equal reps and maintaining proper form for both sides, as even small compensations can reinforce existing imbalances. Additionally, incorporating isometric holds, like a single-leg glute bridge pause, can further challenge weaker muscles and promote equal activation.
Can sitting for long periods really weaken the gluteus maximus?
Yes, prolonged sitting can contribute to gluteal amnesia, a condition where the gluteus maximus becomes underactive and struggles to engage during movement. This occurs because sitting places the glutes in a relaxed position for extended periods, reducing their activation and potentially shortening the hip flexors.
Over time, this imbalance can lead to reduced strength, flexibility and even back pain.
To counteract the effects of prolonged sitting, incorporate regular movement throughout your day, such as standing up every 30 minutes, doing a few squats during a work day, walking, or performing simple glute activation exercises like bridges and clamshells. This helps maintain proper function and prevents long-term weakness.
How long does it take to see results from glute training?
The time required to notice results from glute training depends on factors like consistency, diet, workout intensity, and individual physiology. For most people, visible changes such as increased muscle tone or size can be observed within 6-8 weeks of regular, targeted glute workouts.
However, improvements in strength and activation often occur sooner. To maximize results, follow a well-structured muscle toning program that includes progressive overload, ensuring your glutes are continually challenged.
Pair your training with a balanced diet rich in protein and sufficient calories to support muscle growth and recovery. Patience and dedication are key to achieving long-term success.
Can weak gluteus maximus cause back pain?
Yes, weak glutes are a common contributor to back pain. When the gluteus maximus fails to properly support hip and pelvis movement, other muscles, like the lower back and hamstrings, overcompensate, leading to strain and discomfort.
This imbalance can affect posture, gait, and spinal alignment, increasing the risk of chronic pain or injury. Strengthening the glutes through exercises like hip thrusts, squats, and deadlifts can help alleviate tension and restore proper movement patterns.
Combined with regular stretching and mobility work, this approach leads to pain-free back.
How can I activate my gluteus maximus before a workout?
Activating the gluteus maximus before a workout is crucial to establish a strong mind-muscle connection and ensure the glutes are fully engaged during exercises. Start with dynamic warm-up movements like bridges, clamshells, and resistance band kickbacks to stimulate blood flow and “wake up” the muscles.
Focus on controlled, slow movements and emphasize squeezing your glutes at the peak of each exercise. Incorporating light resistance bands can add an extra challenge, helping to ensure proper activation.
Spending 5-10 minutes on these preparatory exercises can significantly enhance performance, reduce injury risk, and improve overall workout effectiveness.
These 10 exercises are all you need to gain the perfectly shaped gluteus muscles.
