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I do not know what it is about our glutes (‘backside’) that makes some of us yearn for bigger ones.  The size of the buttocks has become a debatable topic on almost all fronts, especially in the social media sphere.  However, while exercise can help us to tone and strengthen the buttocks, the size of this ‘glorified’ member of the body is determined by our genetics, yes, our mysterious DNA (deoxyribonucleic acid).  

As such, our genetics will determine where you actually store most of your body fat and your buttocks, may just not be one of them.

Most of us have heard this saying many times, or we have said it ‘If I ever eat that piece of cake, it will just go straight to’ and then we named a body part.  For some, that may be our hips, abdomen, or other parts of the body while for others, that could be the buttocks (lucky you! I think).  

Nonetheless, while we cannot change our genetics, here are five (5) exercises you can incorporate into your workouts to tone and shape the gluteus muscles or ‘glutes’ naturally. These exercises include Deadlift (with weights), the famous Squat, Lunges, Glute Bridges and Glute Kickback.

A pictorial illustration of these exercises can be seen below in the Illustrative Summary Section of this article. You can also learn more about how to create a fitness routine here.  Let’s discuss!

• How to create that ‘hiit’ fitness routine.

The Discussion

The glutes or more formally, the gluteus maximus are the largest of the three (3) gluteal muscles in each buttock.  The other two (2) gluteal muscles are the gluteus medius and the gluteus minimus. These muscles are responsible for moving the thigh and hip joints (oxforddictionary.com). The gluteus maximus also plays a large part in the shape and appearance of the hips as it is the main extensor muscle of the hip (Britannica.com).

According to physio-pedia.com), the gluteus maximus is the strongest and largest muscle of the human body.  In fact, the gluteus maximus makes up about sixteen percent (16%) of the total cross-sectional area of the hip (Reiman et al. 2011).  Further, because the gluteus maximus is a powerful extensor of the hip joint, it is impacted more by movements of the lower limbs than those of the upper limbs.  

Therefore, any movements that involve stepping, climbing or running are ideal to tone and strengthen the glutes.  Nonetheless, according to research, a regular walking routine, unfortunately, does not have a great impact on this particular muscle.

In addition to a curvy derriere, a strong glute is important as it helps with the stability of the pelvis, which in effect aids in proper posture (physio-pedia.com). In addition, a strong gluteal muscle has been shown to play a critical part in injury prevention, eliminating pain as well as enhancing athletic performance (Lehecka et al. 2017).

This was also concurred by Kim (2016), who denoted that strengthening the gluteus medius has been shown to improve functional recovery and pain reduction in patients who have had knee meniscus surgery. On the other hand, weakened gluteus medius has been associated with several lower limb injuries (Distefano et al, 2009. 

These injuries include anterior knee pain (Lee, et al. 1994; Powers et al, 2003); low back pain (Kankaanpaa, et al. 1998; Nelson-Wong et al. 2012), hamstring strains (Schuermans et al. 2017), ankle sprains Bullock-Saxton and Bullock MI, 1994; Webster, 2013).

To this extent, this article will discuss five (5) exercises that will not only assist in strengthening the gluteus maximus but also shape and tone the buttocks in general. These are – Deadlifts (with weights), Squats, Lunges, Glute bridges and Glute kickbacks.

Five (5) Best Exercises for the Gluteus Muscles:

• Deadlift (with weights).
• Squats.
• Lunges.
• Glute Bridges.
• Glute Kickback.

Deadlift (especially with weights) and the Gluteus Muscles

The deadlift is a simple functional exercise that involves the simultaneous activation of several muscle groups throughout the body (Vecchio et al, 2018).  Some of the benefits of performing deadlifts include the strengthening of the hip, thigh and back musculature (Braidot et al, 2007).  The musculature is the system or arrangement of muscles in a body, part of the body, or an organ (Dictionary.com). 

The deadlift can also help to improve functional strength and movement and thus make it easier for us to perform many different physical tasks (Vehcchio, et al, 2018).  The deadlift is also able to recruit some of the body’s major muscles at greater contraction rates (Escamilla et al, 2002).

The deadlift utilizes the muscles of the lower and upper limbs as well as the trunk (Vecchio et al, 2018).  As such, it recruits several large muscles in the lower body and trunk thus making it an ideal exercise when targeting the muscles of the gluteus maximus (Vecchio et al, 2018).

There are several variations in performing the deadlift. One such is, the single limb variation which was ranked 5^th among the list of exercises that can recruit the gluteus maximus and gluteus medius (Distefano et al. 2009).  According to the study by Distefano et al. (2009), the deadlift recruits up to Fifty-nine percent (59%) of the gluteus maximus as expressed by the maximum volitional isometric contraction (%MVIC).  

As such, the higher the percentage of (%MVIC) values, the greater the muscle hypertrophy.  Muscle hypertrophy refers to the increase of growth in the size of the cells in the gluteus maximus (Anderson et al, 2006; Fry, 2004).

Squats and the Gluteus Muscles

The squat is a famous exercise that is performed to strengthen and tone the muscles of the lower body.  It is considered one of the best exercises that can help to improve one’s quality of life.  This is because the squat can recruit numerous muscle groups in just a single movement (Fry et al, 2003). The squats mainly target the thighs (quadriceps & hamstrings) and the gluteus maximus.

Squats can be performed at varying depths according to the targeted muscles as well as one’s level of fitness.  The level of depth is usually measured by the degree of the bending of the knees.  As such, there are partial squats, which are about 40% of knee angle, half squats about 70-100% and deep squats refer to any knee angle that is greater than 100% (Schoenfeld, 2010).

There has been a lot of debate as it relates to the safety and impact of deep or full-range squats.  Some researchers and coaches alike have raised concerns about the impact it might have on the knees (Wallace et al, 2002).  However, several researchers have concluded that a full-motion squat does not expose the knee to damaging compression forces and is thus safe to perform with proper form as with all other exercises (Chandler and Stone, 1992).

As it relates to the effect of squats on the gluteus maximus, it was found that squats, especially deep squats have a greater impact on the gluteus maximus (Vecchio et al, 2018).  Research also found that there was a significant increase in gluteus maximus activity when squats were performed with a wider stance or what is known as ‘wide squats’ (Vecchio et al, 2018).

Lunges and the Gluteus Muscles

The lunge is a movement that belongs to the category of exercises known as the closed kinetic functional multi-joint as its counterparts squats and deadlifts.  As such, like deadlift and squat, the lunge focuses on the contraction of the quadriceps, hamstrings, hip flexors and gluteal muscles. The affected joints in these movements include the knee, hip and ankle. (Ekstrom, 2007).  

The squat is considered an exercise for the lower limbs and is aimed at enhancing the function of the muscles that surround the hip (Krause et al. 2018).

There are many variations of the lunge  – the standard lunge and those performed with suspension devices such as straps, cords, rings, ropes or chains.  According to Farrokhi et al. (2008), the standard lunge exercise when performed significantly increased the femoris electromyographic (EMG) levels of the gluteus maximus and biceps.  The EMG is a simple technique used to measure the electrical activity produced by the skeletal muscles (Kamen, 2004).

The level of electrical activity (EMG) was also concurred by Boudreau et al. (2009) who denoted that both the gluteus maximus as well as the gluteus medius, which are two (2) of the three (3) major gluteal muscles were significantly recruited during both a single-leg step-up and over lunge, standard lunge as well as a single leg squat.

In addition, performing the lunge using any sort of suspension exercise equipment has also been shown to recruit the gluteus maximus as these devices usually decrease one’s stability which then increases muscular demands thus causing the muscles to work harder (Harris et al. 2017).

Glute Bridges and the Gluteus Muscles

The glute bridge exercise is considered a simple as well as basic exercise that is useful for both improving trunk stabilization and abdominal muscles which assist with lower-level strength (Choi et al. 2016).  According to Kisner and Colby (2002), one of the main purposes of the bridge exercise is to prevent the potential damage to the spinal muscles, joints, ligaments as well as tissues that are utilized to promote stability.

There are several variations to the bridge exercise, but the two (2) main styles are the standard and single-leg bridge. While both have been found to recruit the gluteus maximus, research has shown that the single-leg bridge can yield a greater impact on both the gluteus maximus and the gluteus medius muscles and thus is effective at increasing hip joint stability (Lehecka, 2017).

In the same study by Lehecka (2017), it was also found that the single-leg bridge had the highest level of hamstring activation which was about Forty percent (40% MVIC) – Maximum Voluntary Isometric Contraction. This degree of muscle contraction is critical for gluteal muscle strengthening and toning (Ekstrom et al. 2007).  The MVIC is used to measure the degree of glute activation which indicates the impact of a particular movement on the gluteus muscles.

Glute Kickbacks and the Gluteus Muscles

Glute Kickback is a lower body exercise that mainly impacts all three (3) gluteal muscles – the gluteus maximus, gluteus medius and gluteus minimus as well as the legs and hamstring.  Like all the other exercises mentioned before, the glute kickback can be a great addition to your glute-building and strengthening routine.

There are also a few variations to this exercise; these include standing (starting with a regular standing motion), Kneeling as well as using cable extensions.  The cable extension style is what you usually see people performing at the gym as these resources are usually easily available.

Illustrative Summary

Here is an illustrative summary of FIVE (5) EXERCISES that can strengthen, tone and shape the gluteus muscles glutes’. You can do these exercises on your own when exercising at home or the gym.

Let’s Sum Up!

Strong, toned and shapely glutes are one of the desires of many women. While some may opt for surgical procedures to get their desired derriere (to each his own), others will just find natural ways to enhance this seemingly glorified member of the body.  

Nonetheless, some exercises can help in this quest. These include the famous deadlift (especially with weights), the squats, lunges (especially when performed with suspension devices to add more resistance), glute bridges and glute kickbacks which are often perceived as simple but are quite effective at helping you to round out that buttocks to get your desired shape.

Incorporating these exercises in your routine along with a proper diet will certainly help you on your mission to not only achieve that toned derriere but also a shapely one. So, Get your fit on!

You can read more on how to create a fitness routine here as well as more on these exercises that can help to strengthen, tone and shape the gluteal muscles Glutes’ here:

• How to create that ‘hiit’ fitness routine
• 5 Best Exercises to Tone and Strengthen the Thighs at Home
• The Mighty Plank – One Exercise, Many Benefits – Here are five (5).
• Exercise and Mental Health – Is there a positive link?

Editor’s note: This article was last updated on February 7, 2025.

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