Gluteus Maximus Exercises - Glutes Workout

The gluteus maximus is a powerful hip extensor muscle, which means it is used to extend the hips outwards. Athletes that need a lot of explosive power often train their gluteus maximus because of how important it is to overall core strength. There are a lot of exercises that will train the glutes, but it's always advisable to stick to core lifts less the goal is to create separation or shaping. This article will cover both isolation and compound exercises that target the gluteus maximus.

The premier glutes exercise is the squat, which is the queen of compound lifts. The squat will put a ton of stress on the glutes, especially when going below parallel. When doing this exercise make sure that the back stays erect and straight, and that your chest is pushed out. Do not bend your back more than is required to stay balanced, and straighten it out as you rise. If you use the momentum from the upward explosion to straighten out, then you're going to rip apart your back. This is probably the best exercise for building mass and power in the gluteus maximus.

Another great exercise for the gluteus maximus is the deadlift. This doesn't target the muscle group as much as the squat does, but it will still place a ton of stress on the glutes. That said, the deadlift is a great exercise in that it builds mass throughout the entire body and will promote hormone production that will increase gains throughout. The stiff-legged deadlift is a good modification that will make the gluteus maximus put in additional work, adding to mass gain.

Another exercise that builds mass in the glutes is the barbell lunge. In order to really target the gluteus maximus, take long steps. Shorter steps will place more stress on the quadriceps, while long ones will focus on the glutes. It is important to start out with a low weight on this exercise and to pay attention to form, as it's easy to lose balance and fall, which can cause serious injury.

Any hip extension machine will work the glutes. There are many types of them, and all look different, so it's difficult to describe what they look like; however, they work the same way throughout. Essentially what you'll be doing is starting with your hips flexed (legs pulled toward the body) and will then use your glutes to extend them out again. Again, there are several machines that do this, but they all isolate the glutes. I don't suggest isolating the glutes for more than three total sets, unless you're a bodybuilder and are looking to get good separation in them.

The gluteus maximus should be worked out at least once a week, although it can be worked two or even three times. Total sets should stay under 15 per week, although advanced lifters can go higher. It's always important to stretch before and after working out. When working when heavy weight be sure to use a spotter to avoid serious injury.