THE PULSE

11Nov

Top Exercises to Sculpt Stronger, Rounder Glutes

NFC | 11 Nov, 2024 | Wellness Tips & Trends, Workouts | Return|

Who does not want strong, sculpted glutes? Whether it is for better performance, improved posture, or just a defined look, your glutes are key. Made up of three muscles—the gluteus maximus, medius, and minimus—these powerhouse muscles drive everything from running to lifting. Ready to get them fired up?  

 

Understanding The Gluteal Trifecta 

To build strong and well-rounded glutes, it is essential to hit all three parts of the glutes’ muscle group: 

  • Gluteus Maximus: The largest muscle that contributes to shape and power. 
  • Gluteus Medius: Supports balance and stability. 
  • Gluteus Minimus: Works alongside the medius for stabilization. 

 

By targeting each of these muscles with a variety of exercises, you will be able to create strength, symmetry, and aesthetic appeal. Below are some of the best exercise movements to include in your routine to hit every angle! 

 

1. Squats 

Squats are a staple for glute development and overall lower-body strength. Whether you are doing body weight, goblet, or barbell squats, this movement works the gluteus maximus and engages the quads and hamstrings as well. 

 

2. Hip Thrusts 

If you want to see real growth in your glutes, hip thrusts are a must. This exercise directly targets the gluteus maximus, maximizing tension on the muscle for the best development. 

 

3. Lunges 

Lunges are excellent for targeting the gluteus maximus, while also working the quads, hamstrings, and stabilizing muscles like the gluteus medius. They can be performed in different variations, such as walking, reverse, or lateral lunges, each providing a unique challenge. 

 

4. Deadlifts 

Deadlifts are a full-body powerhouse, hitting not only your glutes but also your hamstrings, core, and lower back. When performed correctly, this exercise activates the gluteus maximus and builds strength in the posterior chain. 

 

Building strong, round glutes takes time, consistency, and a solid variety of exercises. Incorporating these moves into your weekly routine will target all three parts of the glutes that will help you create a balanced, powerful lower body. Remember, do not be afraid to challenge yourself with heavier weights and variations as you progress!  

Looking for further guidance? Book your first free FitStart with a personal trainer! 

About the Author

NFC

NFC

Related

Recovery: Prioritizing Self-Care in Your Fitness Journey

Recovery: Prioritizing Self-Care in Your Fitness Journey

NFC

Pushing hard in your fitness journey is key, but overlooking recovery hinders progress and increases...

Read More >
How Obstacles Help You Reach Your Goals 

How Obstacles Help You Reach Your Goals 

NFC

Are you feeling discouraged because you've hit an obstacle in your fitness journey? Don't wo...

Read More >
Fast Weeknight Meals

Fast Weeknight Meals

NFC

Life can get pretty hectic, and finding the time and energy to cook a delicious (and healthy) meal a...

Read More >
Your Brain on Stress: Why You're Tired, Wired & Scrolling at Midnight

Your Brain on Stress: Why You're Tired, Wired & Scrolling at Midnight

NFC

Let’s talk about that deeply weird modern feeling: you’re exhausted, but your brain is pinging lik...

Read More >
How to Use Mental Imagery to Achieve Your Goals

How to Use Mental Imagery to Achieve Your Goals

NFC

Have you ever heard of mental imagery or visualization? It's a powerful technique used by athlet...

Read More >
4 Ways to Get the Most Out of Your Workout

4 Ways to Get the Most Out of Your Workout

NFC

You might still be going through the motions, but it is just not hitting the same. Don’t worry, it ...

Read More >