Login | July 12, 2025
The glutes
PETE GLADDEN
Pete’s World
Published: October 26, 2020
No ifs, ands or “butts” about it, today’s column is dedicated to the glutes.
And though those gluteal muscles aren’t exactly, well, as glamorous as chest, shoulder and leg muscles, understanding the butt muscle’s structure and function is pretty important if you’re intent on strengthening and toning it.
So let’s start this discussion with a quick little butt primer.
Adipose tissue (fat) and skeletal muscle constitute the size and shape of the buttocks, and despite the fact that a number of different muscles occupy our posterior region, the primary muscles that give the buttocks its notorious shape are the gluteus maximus, gluteus medius and the gluteus minimus.
The gluteus maximus muscle is considered to be one of the human body’s strongest muscles. Connected to the tailbone as well as other surrounding bones, it’s responsible for hip extension (moving the leg back behind the torso), as in a plank leg lift.
Yet what many people don’t know about the gluteus maximus is that it plays a role in leg abduction/adduction (sideways motion away from/and towards the center line of the body), and that it plays a role in hip rotation.
The gluteus medius muscle is deeper seated, situated beneath the maximus, and it’s responsible for abduction and hip rotation.
What’s more, it’s very important for stabilization of the pelvis. So a stronger glute medius translates into better landing, running and squat mechanics.
Finally there’s the gluteus minimus, which is situated directly beneath the glute medius.
Now despite its smaller size, it still looms large in overall importance.
The minimus resembles a mini version of the medius, occupying a similar location, and displaying a similar function and shape. It’s responsible for medial rotation (towards the body’s center line) of the thigh, and it’s a key pelvis stabilizer in the gait cycle.
Strengthening the gluteus minimus will help to build strong, stable hips.
Okay, so now that you have a basic understanding of how these three muscles help to move the thigh through its numerous ranges of motion (ROM), you can begin to look at the proper strengthening and toning exercises.
One cautionary note though before we dive into the exercises. Understand that butts come in a gazillion different shapes and sizes, so with that in mind know that you can’t necessarily change your butt’s overall shape yet you can sculpt, strengthen and tone it.
So let’s start with the big boy, the gluteus maximus, which is easily the most exercised of the three gluteal muscles. And it shouldn’t come as a big surprise then that squats are probably one of the best exercises to work Mr. Maximus - and we’re talking all forms of squats. Now you can go to my Dec. 4, 2017 column, The Simple Back Squat, for instruction on the proper technique of this basic squatting exercise.
But I think the important thing to know about squatting when targeting the glute max, is that the deeper you squat the more you flex that maximus muscle (while maintaining great form). In such a way you’ll be squatting for a stronger, perkier V-shaped butt.
Next up is gluteus medius, which for most folks is typically an under active and weak muscle. And an under active, weak glute medius can alter hip, knee and lower-back function, even leading to low back pain. So training the glute medius will help your pelvis stay stabilized in its optimal position.
From a aesthetic standpoint, a strong and well toned gluteus medius creates the muscular indentation seen on the sides of athletic backsides. Great exercises to target this muscle include side-lying hip abduction, the clamshell, isometric single-leg wall lean and monster walks.
The gluteus minimus muscle connects to the other gluteus muscles in your buttocks as well as to your hip abductors, forming a bridge between your rear and your hips. And though you can't specifically isolate the gluteus minimus, working the hips will help to strengthen, tone and define this muscle.
Because the gluteus minimus connects with the outside of the hip and assists with outward motion, the best movement to strengthen it is to lift your leg out to the side. Some great exercises to address the glute minimus include the bent-knee side bridge, side plank leg lift, and inverted flyers.
Now you don’t have to incorporate all these exercises into your routine to work those glutes, rather choose just one exercise/glute muscle as a starting point.
So are you ready to get off your butt and work those glutes?