Skip to main content

Glute exercises

Why should you train your glutes?

Your gluteal muscles are made up of 3 muscles: the gluteus maximusgluteus medius and gluteus minimus. The gluteus maximus is the largest muscle group in the body, and primarily functions for hip extension, hip internal rotation and hip abduction, which you use in everyday movements such as, standing up from sitting, climbing stairs and holding yourself in standing position. 

  • Improved performance: With one of the largest muscles in your body, training your glutes will allow you to build overall strength and muscle, and in turn, can help to offset the rate of muscle loss and improve bone density. 
  • Reduce risk of injury: Instability in the hip can lead to excessive force in the ankles, knees and lower back, which can then lead to injury. Having strong glutes can help to create a more stable pelvis which can better support your lower back, knees and ankles.

Glute exercises are a staple to include in your exercise routine. Strengthen your lower body with the glute exercises below, ranging from hip thrusts and glute bridges.

Click on any of the exercises below for video demonstrations and a step-by-step guide on how to perform glute exercises so you can add them into your gym routine.

Glute bridge exercise

Develop strong glutes with the glute bridge.

Main muscles worked:

  • Glutes
  • Hamstrings
  • Erector spinae
  • Abs
 See all glute bridges
HIp thrusts

Improve your glute strength and size with the hip thrust

Main muscles worked:

  • Glutes
  • Hamstrings
  • Quads
  • Abductors
 See all hip thrust variations

Including exercises to strengthen your glutes in your gym routine can help with improving strength, size, and also with performance in the gym, sports and everyday activities.

Salma Rouf, Personal Trainer Leeds City Centre North

If you’re not sure whether a work out is suitable for you, please consult your doctor before you start it. If you're unsure of how to perform any of the above exercises, please ask help from a PT at your gym.