The Importance of Glute Training

Glute training often and unfairly gets put in the vanity category of exercise. Granted, there's nothing wrong with wanting a butt that looks good, but there's so much more to glute training than that.


Your gluteus maximus is the largest and heaviest muscle in your body and plays a pivotal role in what is known as the “Posterior Chain.” 


The posterior chain is the most powerful muscle group in our body. It is composed of the glutes, hamstrings, calves, and back. The posterior chain helps you do simple movements, such as picking up something and reaching a high shelf, to more intense exercises such as power cleans and deadlifts.


Therefore, it’s essential to know the different parts of the gluteal muscles and what they do.


  • Gluteus Maximus: The most well-known glute muscle, the gluteus maximus is the most significant muscle primarily responsible for hip extension. The hip joint extension is a prerequisite for safe and efficient movement and a critical joint function needed to perform nearly any type of exercise. 
  • Gluteus Medius: The gluteus medius is on the side of your hip, found under the gluteus maximus muscle. Along with the gluteus minimus, this muscle works to support your hip and help pull your thigh out to the side into a motion known as hip abduction.
  • Gluteus Minimus: The smallest of the glute muscles, the gluteus minimus, lies underneath both the gluteus maximus and gluteus medius. Its function is almost identical to the gluteus medius, with the vital difference being that it helps stabilize the pelvis during different types of activity.

Building Your Glutes

Whether you exercise at home or at the gym, adding some resistance to your glute exercises is essential. Remember, the glutes are the heaviest muscles in your body; they can handle some resistance. 


That’s why we want to help you start building your glutes with these tried and true strengthening exercises. These glute strengthening exercises can be performed at home and include minimal equipment. For these particular exercises, all you’ll need is a resistance band.


For each exercise, perform the recommended reps and cycle through as a circuit style for up to three rounds.

  • Jump Squats

The squat is already the ultimate exercise for glute building. But, add a resistance band and a jump, and you’ve got a true powerhouse exercise. Keeping the band pulled tight will keep your glutes activated through the whole movement, while adding a jump activates fast-twitch muscle fibers, which is essential for gains.

How to do it: 


  1. Secure the resistance band above the knees and stand with your feet slightly wider than shoulder width. 
  2. Lower into a squat, keeping the weight on the back of your heels. 
  3. Move down as if you were going to sit in a chair. 
  4. As you come out of the squat, explode into a jump while keeping your legs wide enough to hold tension on the band. 
  5. Return to starting position and repeat for 15-20 reps.


  • Sidekicks

This glute exercise concentrates on strengthening the muscles around the outer side of the hips. Also known as standing hip abduction, it also targets the quadriceps.

How to do it: 


  1. Position the band directly above your knees or around your ankles. 
  2. Stand with your feet slightly apart and keep a soft knee bend. 
  3. Place your hands on your hips, or grab a chair for extra balance. 
  4. Keeping your toes pointed forward, and your foot flexed, lift your left foot off the ground and out to the side as high as you can and hold for two counts. 
  5. Slowly return to a standing position and repeat with the right leg. Perform 15-20 reps on each side.
  • Banded Donkey Kicks

The ultimate glute exercise for strengthening and growth, donkey kicks are popular for building firm glutes.

How to do it: 


  1. Position your band above the knee. 
  2. Place a towel or exercise mat on the floor and lower down onto your hands and knees. 
  3. Keep one knee planted on the ground, straighten your opposite leg and push up while squeezing your glutes at the top of the movement. 
  4. Keep the movement slow and methodical as you return to the starting position. Perform for 10-15 reps on each side.
  • The Clamshell

This exercise helps improve hip mobility and helps build the outer glute muscle.

How to do it:


  1. Lie down on your side on a towel or exercise mat for comfort. 
  2. Keep your legs stacked and bend your knees at a 45-degree angle. 
  3. Slide your band into position around your knees. 
  4. Rest your head on your lower arm and use your other arm to brace your frame. 
  5. Pay close attention to keeping your hip bones stacked, as there is a tendency for your top hip to rock backward while performing the movement.
  6. Keep your feet touching, then raise your upper knee as high as possible without shifting your hips or pelvis. Remember, don’t move your lower leg off the floor. 
  7. Pause, and then return your upper leg to the starting position on the ground. Do 15-20 reps on each side.
  • Glute Crab Walks

Banded glute crab walks are a great glute exercise because it tackles in a practical, weight-bearing way. Focus on keeping your band stretched to full tension during the movement to get the best results.

How to do it: 


  1. Start this move by placing your resistance band above your knees. 
  2. Next, adjust your stance slightly wider than hip-width apart, stretching the band to tension. 
  3. Lower into a slight squat position and walk from left to right, keeping the band tight during the entire exercise. 
  4. When you have done eight steps in one direction, perform eight steps in the opposite direction. Repeat twice to complete one set.

Strengthening and building your glute muscles takes time and patience, but the results are worth it. 


These glute strengthening exercises will get you off to a great start, but switching it up from time to time is essential to promote muscle confusion for the best results.

Share by: