I want to show you 10 gluteus maximus exercises you can do for bigger, stronger glutes.
The gluteus maximus is the largest muscle in the body, and therefore deserves special attention. Grouped together with the gluteus medius and minimus, these muscles make up the glutes, which are extremely important not just for functionality but also for looking good in a tight pair of pants.
Spend time regularly doing these isolation exercises for gluteus maximus and you will set yourself firmly on the path to attaining a rounder and firmer butt.
Let us begin by asking:
What is the gluteus maximus and where can I find it?
Your gluteus maximus is the large and fleshy muscle that makes up the lion’s share of your butt cheek. It’s not only the largest but also (arguably) the strongest muscle in your body.
If these muscles are in good physical condition, they’ll form a proud and firm pair of buttocks – the mark of a champion. When weak and untrained, however, they’ll likely form the centrepiece of a flat and bony backside, or be hidden by a drooping mound of jelly.
The gluteus maximus is an extremely functional muscle – being responsible for extension and rotation of the hip joint, it plays a vital role in almost all sporting and daily movement activities.
Keeping your glutes strong and healthy can help you avoid injuries and problems in your hips, knees and lower back. It will also make you want to wear hot pants all the time.
How to do gluteus maximus exercises
The best way to workout your gluteus maximus muscle is with resistance glute bands – these are simply elastic bands which you loop around your legs while doing glute isolation exercises. The concentric resistance of the bands intensely activates your hip, glute and thigh muscles.
If your glutes are already super strong and you want to go hardcore, try the fabric glute band which is many times more powerful than ordinary glute bands. Suitable only for serious athletes – be warned!
Gluteus maximus workout video
Before we get into the workout, check out this video from our YouTube channel which shows you some variations of these exercises:
10 gluteus maximus exercises
The exercises target your gluteus maximus, as well as your other glute, hip and core muscles.
These exercises can be done in any order – you can do all of them in one workout or just a few of them.
1. Glute Kickback
Start on all fours with the band looped around your feet. Keep your back straight throughout the exercise. Stretch the band by lifting one foot up towards the ceiling as high as possible.
Place the band just above your knees and lie on your side with your legs bent. Keeping your feet together, stretch the band by spreading your knees as far apart as possible.
3. Standing Hip Abduction
Stand straight with the band around your ankles. Shift your weight to one leg and then extend the other leg out to the side, stretching the band as far as possible. Keep your balance and keep your body in a straight line with the supporting leg.
4. Lateral Shuffle
With the band around your ankles, stretch the band by stepping out with your right foot, then follow with the left. Take a few steps to the right and then switch directions and repeat on the left side.
5. Leaning Kickback
Place the band above your knees and lean forward, supporting yourself on a chair. Lift one leg backwards and up towards the ceiling as high as you can. Hold for a moment, squeezing your glutes.
6. Bridge Thrust
Place the band above your knees and lie face up with knees bent and arms by your side. Keep the band taut by pushing out slightly with your knees. Lift your hips as high as possible, contracting your lower back and glutes.
7. Lying Hip Abduction
Lie on your side with the band around your ankles, supporting your torso with one arm. Keeping both legs straight, stretch the band by lifting your top leg as high as you can.
8. Donkey Kick
Start on all fours with the band around your feet. Kick one leg back and up towards the ceiling and hold it for a moment, contracting your glute muscles.
9. Plank Kickback
Start in a plank position with the band around your knees. Engage your core muscles. Now lift one leg as high as possible without bending the leg.
10. Lunge Kickback
Stand straight with the band looped around your knees. Now step forward and drop down into a lunge. Then raise your hips and lean forward, at the same time lifting your back leg leg as high as you can.
We hope you enjoyed these gluteus maximus exercises. For more workout videos, subscribe to our Instagram and YouTube channels.