If you're serious about growing your glutes and sculpting the perfect posterior, understanding the anatomy and function of each glute muscle is essential. Two key players in achieving that round, lifted, and aesthetic look are the gluteus maximus and the gluteus medius. Let's dive into the differences, their functions, and how you can individually target these muscles for maximum growth and aesthetics. Whether you're a gym enthusiast or a beginner to the gym and glute focused fitness, this guide has you covered!
My name is Coach Daven; I’m a glute focused fitness professional. I coach clients both online and in person in Biloxi, Mississippi.
Glute Anatomy Overview
1. Gluteus Maximus
The gluteus maximus is the largest and most visible part of your glutes. It covers the majority of your buttocks and gives them their shape and size. Its primary functions are:
Hip Extension: Moving your leg backward (e.g., during squats and deadlifts).
Lateral Rotation: Rotating your thigh outward.
Force Production: Assisting in explosive movements like sprinting, jumping, and climbing stairs.
2. Gluteus Medius
The gluteus medius sits above and slightly underneath the gluteus maximus. It plays a crucial role in stabilizing the hips and adding roundness to the upper and outer glutes. Its primary functions are:
Hip Abduction: Lifting your leg to the side.
Stabilization: Keeping your pelvis level when walking, running, or performing single-leg exercises.
Why Target Both for Aesthetic Growth?
Glute Maximus: Adds volume and fullness to the lower and middle parts of the glutes.
Glute Medius: Shapes and rounds out the upper/outer glutes, contributing to that coveted "bubble butt" look.
For the best aesthetic results, you need a balanced program that targets both the gluteus maximus and medius. Let's explore specific exercises for each muscle group.
5 Exercises to Target the Gluteus Medius
Lateral Band Walks
How to Perform: Place a resistance band above your knees. Step sideways, maintaining tension on the band.
Tip: Keep your hips low and core engaged.
Clamshells
How to Perform: Lie on your side, knees bent. Open your top knee while keeping feet together.
Tip: Squeeze your glutes at the top of the movement.
Single-Leg Glute Bridges
How to Perform: Lie on your back, one foot on the ground. Lift your hips, extending the leg in the air.
Tip: Drive through your heel for maximum engagement.
Curtsey Lunges
How to Perform: Step one leg diagonally behind the other, lowering into a lunge.
Tip: Focus on driving through the front heel to activate the glute medius.
Fire Hydrants
How to Perform: On all fours, lift one leg to the side, keeping the knee bent.
Tip: Avoid rotating your torso; keep the movement isolated to the hip.
5 Exercises to Target the Gluteus Maximus
Barbell Hip Thrusts
How to Perform: Place your upper back on a bench, barbell over hips. Drive your hips up.
Tip: Squeeze the glutes hard at the top.
Sumo Deadlifts
How to Perform: With a wide stance, grip the bar and stand up, focusing on hip drive.
Tip: Engage your glutes throughout the lift.
Bulgarian Split Squats
How to Perform: One foot elevated behind you, squat with the front leg.
Tip: Lean slightly forward to engage the glutes more.
Romanian Deadlifts (RDLs)
How to Perform: Hinge at the hips with a barbell, lower to mid-shin, and stand up.
Tip: Keep a slight bend in the knees and push the hips back.
Step-Ups
How to Perform: Step onto a box, driving through your heel.
Tip: Focus on controlling the movement and avoid using momentum.
For those who have trouble with programming, here’s a Sample Glute Training Routine
For Balanced Aesthetic Growth, Incorporate:
2 Days per Week: Focus on heavy lifts for the gluteus maximus (e.g., hip thrusts, deadlifts).
2 Days per Week: Focus on stabilization and isolation for the gluteus medius (e.g., lateral band walks, clamshells).
Example Weekly Schedule
Day 1: Glute Max Focus
Barbell Hip Thrusts
Bulgarian Split Squats
Romanian Deadlifts
Step-Ups
Day 2: Glute Medius Focus
Lateral Band Walks
Clamshells
Single-Leg Glute Bridges
Fire Hydrants
Why Hire a Personal Trainer to Help You Grow Your Glutes?
A personal trainer can:
Customize your program based on your goals.
Correct your form to prevent injury and maximize results.
Keep you motivated and accountable.
Growing your glutes isn't just about aesthetics — it's also about building strength and stability for daily life. Investing in your training and knowledge can help you achieve a balanced, sculpted look.
Ready to Sculpt the Perfect Glutes?
If you're looking to grow your glutes and need expert guidance, a personal trainer can help you unleash your full potential. Start incorporating these exercises into your routine and watch your glutes transform!