21 Exercises to Strengthen Glutes and Hips+exercises to strengthen gluteus medius

Max Gains

You’ve probably been wondering if your glutes and hips can ever be worked on through exercise. The simple truth remains that exercise is one of the best ways of enhancing the body with you also living a healthy lifestyle.

Glutes and hips workout is fast becoming an important exercise not just for models, celebrities, but for anyone who desires such physique.

 Strengthening your glutes and hips would have you engage in some exercises specifically built for glutes and hips enhancement.

Some of these exercises are not the regular aerobic exercises you know of. However, you may be needing an expert/gym instructor to walk you through these exercises.

Strengthening your glutes without developing back pain issues should be put into considerations.

Nevertheless, if you’re keen to learning, you can do these exercises on your own and still achieve your goal.

If you are considering on developing certain areas of the body like glutes, and hips, but know little or nothing about the exercises that helps in improving the glutes and hips, in this article, we shall list some very helpful exercises that helps in improving the glutes and hips.

To get your desired result, it is vital to perform the glute exercises properly. If well done, you would start to see some significant changes in those areas within a short period of time.

Glute exercises comes in various capacities. There are a well number of the exercises you can choose from. Do make sure you understand the purpose and how they are done.

How often should you work out your Glutes?

Ideally, you need to work out your glutes. These workouts help keep your hips from getting too tight and your pelvis in stable condition.

2-3 times is okay for glutes workout plan. Despite you seek a nice body physique, you should take easy not to over stretch the muscles.

The number of times you work out on your glutes can either build or make you sustain injury. You need some rest. Although, it depends largely on the kind of glute exercise you are actively involved with.

21 Exercises to strengthen Glutes and how the glute exercises work

Glute exercise can be very effective but, you must understand that some of these exercises can be quite strenuous. You are not to push the muscles so hard.

As a beginner, you must act like one and certainly not like a pro.

You can actually start by doing few reps and increase your reps as time goes on. As a beginner, it is better to break up this list of 20 moves into four or five different groups of exercises. Piece together a few moves that require the same piece of equipment.

Do as many reps as possible of each exercise in 45 seconds, rest for 15 seconds, then move on to the next exercise; rest for two minutes after each round.

Glutes exercises includes the following:

#1. Barbell hip thrust – best exercises to strengthen glutes Generally

Barbell Hip Thrust is one of the commonest and effective ways of activating the glutes and hips as well.

How to do the Barbell hip thrust?

Rest your upper back on a bench and sit on the floor with legs extended. Roll a loaded barbell up your thighs until the bar sits on your lap (you may want to place a towel or mat on your hips or attach a pad to the bar for comfort). Brace your abs and drive your heels into the floor to extend your hips, raising them until your thighs and upper body are parallel to the floor. 

#2. Leg Lifts – exercises to strengthen gluteus medius

This is basically one of the most common and ideal exercises for improving the glutes and the outer thighs and also, a great way to strengthen the muscles supporting the knee.

Doing this form of exercise is not so difficult. This move can be done while lying down.

How to the Leg lift exercise?

First, you wrap a resistance band around the ankles, tying it so that you have tension on the band when standing with the feet about a foot apart (you may need to adjust the resistance to find what works best).

Then you hold onto a wall or chair for balance. This would enable you stand firm.

Shift your weight to the right leg and, without tilting the torso, lift the left leg straight out the side until you feel tension on the band and a contraction in the glutes. You may only need to lift the leg a few inches.

The foot should be flexed, and your hip, knee and ankle should be in alignment and pointing in the same direction (to the front of the room).

Lower the leg without resting it on the floor.

#3. Squat – exercises to strengthen gluteus medius

Squats is an important exercise for strengthening the glutes, the hips, butt and thigh.

How to do squat glute exercise?

Set up in a squat rack or cage. Grasp the bar as far apart as is comfortable and step under it. Squeeze your shoulder blades together and nudge the bar out of the rack. Step back and stand with your feet shoulder-width and your toes turned slightly outward. Take a deep breath and bend your hips and then knees to lower your body as far as you can without losing the arch in your lower back. Push your knees outward as you descend. Extend your hips to come back up, continuing to push your knees outward.

#4. Reverse Back Extension

How to do reverse extension?

First, you lie having your face-down on a Swiss ball and walk your body forward so it support your hips only, hands on the floor.

You then squeeze your glutes and raise your legs behind you until they’re level with your torso.

#5. Dumbbell Deficit Reverse Lunge

How to do the dumbbell reverse lunge?

This exercise requires you holding the dumbbell in your right hand and stand on a step or block that raises you a few inches above the floor.

You are to take a step backwards with your right foot and lower your body until your left thigh is parallel to the floor and your rear knee nearly touches the floor.

While doing this, try to keep your torso upright. Step forward to return to the starting position.

#6. Bent-Over Leg Lifts- exercises to strengthen gluteus medius

This exercise is very effective in activating the glutes, and hips.

How to do the bent over leg lifts?

In doing this exercise, you engage the hips and thighs in the standing leg, while working out glutes and outer thigh of the working leg.

Place hands behind the back and tip forward until back is parallel to the floor and flat, abs braced.

Take left leg out to the side, resting on toe.

Squat with the right leg while simultaneously lifting the left leg a few inches off the ground in a leg lift.

Bring the left toe back to the floor and straighten the right leg.

Take the right leg back to the side while squatting with the left, repeating these steps before you switch to the other side.

Keep the abs engaged throughout the movement and try to keep the non-working leg stable as the other leg moves.

#7. Walking Single-Leg Romanian Deadlift

How to do walking single-leg deadlift?

You’re to hold a dumbbell in each hand and take a step forward with your left leg so you’re in a split-stance position.

Keep your front knee slightly bent, bend at the hips as far as you can without losing the arch in your lower back. Fire your glutes to straighten your torso as you step forward to begin the next step.

#8. Leg Press on an Exercise Ball- exercises to strengthen gluteus medius

The leg press on exercise is a good start for beginners. This kind of exercise helps to enhance the glutes, hips and thighs. This is very effective as you use your body resistance.

How to do the leg press on?

Sit on the ball and slowly roll down the ball, walking your feet forward until you’re sitting at an incline, knees bent.

Place the fingertips on the floor or hold onto a wall for balance.

Push through the heels of both feet (lifting the toes off the floor, if you can) and push back on the ball until the knees are almost straight.

As you press up, move slowly, really engaging the muscles of the hips and thighs.

#9. Bulgarian Split Squat – exercises to strengthen gluteus medius

To do this kind of exercise, hold a bar on the backs of your shoulders as if to squat.

Rest the top of your left foot on a bench or box behind you so that your back knee is bent to 90 degrees level.

Bend your hips and right knee to lower your body until your rear knee nearly touches the floor. Keep your torso upright. If you don’t want to use a barbell, you can hold dumbbells at your sites.

 #10. Glute bridges

How to do the Glute bridge exercise?
Lie on your back on the ground with your arms at your sides, knees bent and feet flat on the floor. Lift your backside off the ground until you form a straight line from your shoulders to your knees. Push your heels into the ground, and feel your glutes stabilizing your body. Hold for two seconds, lower your body back down and repeat.

#11. Barbell Glute Bridge

This glute/hip exercise requires you lie on your back on the floor with legs extended. Roll the bar up your thighs until the bar sits on your lap.

How to do barbell Glute Bridge?

Support your abs and drive you heels into the floor to extend your hips, raising them until they’re in line with your torso. Simply slide your body under the bar after you’ve rested, and begin the glute bridges. 

#12. Single-Leg Glute Bridge

How to do single-leg Glute Bridge?

To do this effectively, lie face up on the floor or a mat and place your right heel on the floor and extend the left leg.

Support your abs and contract your glutes to bridge your hips up off the floor while simultaneously raising your left leg in the air until it’s in line with your right thigh. 

#13. Cook Hip Lift

How to do cook hip lift?

In doing this kind of glute exercise, you lie face up on the floor and pull your left knee up to your chest. Hug your shin.

Bend the right leg and plant your foot on the floor close to your butt. Drive through the middle of your food and squeeze your glutes as you bridge your hips.

Continue this until your hamstrings start to tense.

#14. Single-Leg Romanian Deadlift

How to do single-leg Romanian deadlift

Stand on your right leg and push your hips back as far as you can while reaching in front of you with both hands. Keeping your lower back arched, let your knee bend as needed while you allow your torso to move toward the floor. Go as low as you can and hold for one second. Squeeze your glutes to come back up. 

#15. Feet-on-Ball Hip Thrust

How to do feet on ball hip thrust?

This also requires you to lie face up and rest your feet on the ball. Bend your knees at 90 degrees level, rolling the ball toward you a bit. Brace your abs and drive through your heels to raise your hips into the air until they’re in line with your torso. 

#16. Butterfly Hip Thrust

How to do butterfly hip thrust?

Place a Swiss ball against a wall and lie back on it so your upper back is supported and your butt is in front of the ball hovering above the floor. Place the soles of your feet together and rest them on the floor in front of you. Brace your abs, push your knees out, and drive your feet into the floor to raise your hips until they’re level with your torso.

#17. Swiss Ball Wall Squat

How to do Swiss ball wall squat?

This is basically done by you placing the ball against a wall and stand with your back against it, holding it in place.

Place your feet shoulder width and turn your toes out about 15 degrees. Squat down as low as you can, rolling the ball down the wall as you descend.

#18. BANDED GLUTE BRIDGES – exercises to strengthen gluteus medius

How to do banded glute bridges?

To start this, come down onto your back with your feet sits bone apart (narrow stance) and arms extended down at your side.

Exhale, activate the inner core, and press your heels into the ground as you slowly lift your hips off the ground.

In doing this, be careful not to flare your ribs. Keep them down rather than popping out. Also try to bring your hips up to the point where your knees, hips, and shoulder create one nice line.

#19. Side-Lying Clam-exercises to strengthen gluteus medius

How to do side lying clam?

You’re to lie on your side on the floor and bend your knees 90 degrees level.

Keep your knees and feet arranged. Place one hand on your glutes and push through your heel as you rotate your hip open, raising your knee until it points to the ceiling. The movement should look like a clamshell opening.

#20. Figurehead

How to do figurehead?

Lie on the floor facedown with your arms at your sides. Squeeze your glutes and raise your torso and legs simultaneously so only your hips touch the floor.

While doing this, try touching your feet with your hands. Hold for a second at the top, and then return to the starting position so your shoulders touch the floor.


How to do this?

You are to stay on your side and straighten both legs and keep your hips/knees/and feet.

With a flexed foot, exhale to lengthen the top leg and then raise it as high as you can without breaking form.

As you perform this, inhale as you lower your leg back down.

There are various ways in exercising to improve your glutes or hips. It is either to increase the upper glute, lower glute or do a side glute activation move to increase them. below is a break down of the specific glute muscle some of the exercise target more.

Upper Glute exercise

The upper glutes activation is specifically for those who want to improve their physique especially in the upper region.

The exercises includes the following:

Leg Extensions

This is one of the very best and most effective upper glute exercise.

How to do leg extensions?

Lie on the floor with your hands directly under your shoulders and your knees directly under your hips.

While performing this exercise, isolate the glutes, keep a straight spine and contract your abdominal muscles.

Then, lift one of your legs behind you to hip level while keeping your knee bent at a 90-degree angle level.  Lower it. Squeeze a dumbbell behind your knee for added intensity.

Lifting Lunges

The lunge exercise is very helpful in strengthening the muscles.

How to do the lifting lunge?

Stand with your feet facing forward, hip distance apart, and be sure to maintain proper form throughout the exercise by keeping your head and spine lifted.

Take a large step forward with one leg and lower your back knee as close to the floor as possible while you bend your front leg at the knee. Hold the position for a count and then return to the starting position.

Lower Glutes Workout

There is need for this kind of exercise. Basically, the lower glute is toned for a purpose. It simply makes the glutes pop out.

Here are exercises for lower glutes workout

  • Hip Thrusts and Single Leg Hip Thrust (and pulses)
  • Ham Curl
  • Split Lunge and Alternating Lunges

Side Glutes exercise for rounder hips (exercises to strengthen gluteus medius)


How to do lunge side glute exercise?

Stand up straight with your feet hip-width apart. Take one giant step forward, heel first, and slowly lower your body, bending both knees.

Stay at 90 degrees level for a better result.

Butt bridge

How to do?

Lie on the floor on your back. Place your arms at your sides, and bend your knees. Your feet should be placed around shoulder width.

Pressing your heels into the ground, lift your hips off the floor, and squeeze your butt while keeping your back straight. Breathe out as you perform this part of the motion, and hold the position for a few seconds. Breathe in as you slowly go back to the starting position.

Side Plank

The side planks exercise is aimed at toning the inner thighs, oblique rectus. It is very effective but not so easy.

How to do the Side planks.

To start this form of exercise, lie on your side forming a straight line from head to your feet, while resting on your forearms.

While doing that, your elbows must be directly below your shoulders.

Contract your abdominal muscles and lift your hips off the ground, while you still maintain the line.

Do ensure your hips are stacked and your neck is in line with your spine.

Lift your torso, hips, and legs off of the ground and support your body weight on your bottom foot and forearm. Then lift your top leg up and down.

What Next!

It now your turn to pick which of the move is best for you and then begin your booty journey.  All workout presented here are great Exercises to Strengthen Glutes and Hips and will for sure grow the butt bigger with time.

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