Effective exercises for gluteus maximus to get your butt in gear

Are you tired of searching for the best exercises for gluteus maximus? The good news is that you don't need expensive equipment or challenging exercises to build a string booty.

The glutes, which are made up of gluteus maximus, gluteus medius and gluteus minimus, are large, powerful muscles, but many are unaware of how to effectively exercise all three muscles. You may not be aware, but the gluteus maximus is the largest muscle in the body. It probably doesn't feel that way for most of us, though.

Read on to explore the best and most fabulous exercises for gluteus maximus.

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Gluteus maximus workout: Best exercises for gluteus maximus

Gluteus maximus is the largest muscle in the body. (Image via Unsplash/Pavigym Prama)

The gluteus maximus has the greatest potential to significantly grow in size and strength, out of the three gluteal muscles. Without much further ado, let’s look at the most effective exercises for the gluteus maximus:

1) Lateral banded walk

The glutes and hip muscles are both worked out during lateral banded walks.

Here’s how to do a lateral banded walk:

• Put a resistance band around the legs at the top of the knees. Place the band over the ankles and below your the to increase the difficulty.
• Push your butt backward and squat like you're going to complete the exercise.
• Move your right foot 8-10 inches to the right, and bring your left foot in towards it while maintaining a straight back and engaging the core.
• Repeat with the other leg.

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2) Curtsy lunge

The curtsy lunge, which is one of the best exercises for the gluteus maximus, is extremely adaptable based on your ability and engages the smaller gluteus medius and minimus muscles.

Here’s how to do a curtsy lunge:

• Start by assuming a standing position with the feet around shoulder-width apart.
• Bring your left leg behind and to the outside of the right foot while maintaining a straight back and firm core.
• Return to the starting position by lowering your hips through the glutes till the right leg is almost parallel to the floor.
• After 3-5 repetitions, switch legs.

The curtsy lunge engages the glutes as well as the quadriceps, calves and hip adductors.

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3) Donkey kickback

Squats are one of the best exercises for gluteus maximus. (Image via Pexels/Pavel Danilyuk)

While the glute kickback or donkey kick exercise may appear simple, studies have shown that it promotes higher muscle activation in the gluteus maximus and the gluteus medius compared to other exercises for gluteus maximus.

Here’s how to do this exercise:

• Begin by getting down on your hands and knees, with the fingers pointing forward and knees directly below the shoulders.
• Lift your right leg to the sky while keeping the core tight to prevent the back arching.
• The sole of the foot should face the ceiling, with the foot flexed.
• By maintaining a square posture with the floor throughout the exercise, you can prevent the hips from twisting.
• To complete a rep, go back to the starting position, and do it again.

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4) Single-leg glute bridge

To correct muscular and strength imbalance between the right and left sides, performing any type of unilateral (one-sided) activity is a smart idea.

Gluteus maximus, medius and minimus are the muscles that are worked out during single-leg glute bridges, which is one of the best exercises for gluteus maximus.

Here’s how to do this exercise:

• While lying on the floor, bend your knees, and bring the heels as close as you can to the glutes.
• Keep your upper back, neck, head and shoulders on the floor while raising your buttocks.
• One leg should be straightened and raised as high as feasible.
• Squeeze your glutes, and bring them down till they're barely off the ground.
• Drive your hips back up to the starting position, and pause for a few seconds at the top.

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The glutes are involved in almost every compound exercise that uses the quads or hamstrings. Sprints, jumps, shuffling, shifting movements that include acceleration and deceleration and a long list of other actions are all made possible by the gluteus maximus.

Therefore, you need strong glutes if you want to be powerful and explosive, which is possible with the aforementioned exercises for gluteus maximus.