Best Glute Exercises

The gluteus maximus is the largest muscle in the body; it extends the hip, while the smaller gluteus medius and minimus stabilize the pelvis and move the leg out to the side. Hip thrusts and glute bridges load the glutes hardest at full hip extension, deep squats, lunges and step-ups train them in a stretch, and abduction and kickback exercises target the side glutes. Combine heavy compound work with a few isolation sets for the best results. Squeeze at the top without overarching the lower back, drive through the heels, and pause briefly at lockout. Strong glutes improve running, jumping and lifting, and take load off the lower back.