Over 20 Exercises For The Three Gluteal Muscles
Maximus – Squats using body weight or weighted with dumbbells or barbell, lunges, sprints, step-ups, bridges, yoga/stretch postures. Check out Dr. Axe’s information.
Medius - Ace Fitness recommends the following 6 exercises to target this area: side-lying hip abduction, clamshell, isometric single-leg wall lean, monster walks, lateral band walks, and banded triplanar toe taps.
Minimus – Try these 3 moves from LIVESTRONG and the stretch ending: bent knee side bridge, side bridge, transverse abduction, and seated pretzel stretch.
As with any routine, be sure to warm up prior to performing the exercises. Some may find a need to release some of the
tension with some stretches afterwards. Or, if you prefer to hold the muscular tension for muscle development, minimize the stretching during the cool-down period.
Develop the full anatomy of your gluteal muscles for functionality and balance; exercises are included here to develop a glute routine to cover all of the butt muscles.
"BUTT" WAIT! THERE'S MORE! (pun intended) For those of you interested in learning more about your glutes, read on:
Developing full muscles that activate all components of its anatomy is an important aspect when living life and in other performance activities as well. Therefore, we need to focus on the functionality of it before we expect the exterior to look the way we think it should. Additionally, when the buttock muscles are excessively weak, imbalances in the body can occur because other muscles, such as the quadriceps and hip flexors, pick up the “slack” (no pun intended), and therefore must work harder.
Anatomy of the Gluteus
Before we start with any exercises for your buttocks, let’s first look at the anatomy of the glutes.