The 30 Best Workout Moves to Build Your Butt
Butt workouts shouldn't just be relegated to Instagram and TikTok routines. You need strong glutes if you want to lift heavy weights, perform well in just about any sport, and even improve your posture.Focusing on these massive muscles should be a priority that goes beyond what your butt looks like in a tight pair of pants. If you think that training your backside is only for vain fitness influencers, you need to think again. That type of view isn't just reductive and sexist—it's actively harming your gains. If you want to build a strong lower body, developing your butt, and therefore your glutes, is absolutely essential.
There are other consequences to ignoring your glutes, too. If you don't keep these muscles firing, you might wind up killing your butt. Think that's a joke? Gluteal amnesia, a.k.a. "dead butt syndrome," is a real issue. When you sit for too long without engaging your muscles, they can have a tough time initiating a contraction. That can jack up your posture, lead to changes in your gait, and even cause pain and injury to your lower back and leg joints as they compensate.
So how can you train your butt effectively, without wasting your time with the thousands of rear-focused routines that populate social media? Understanding more about the largest muscle group in your body is a good way to answer that question. Consider the glutes your body’s anchor. These massive and powerful muscles that constitute much of your backside are pertinent in nearly every day-to-day activity.
When most lifters think of the glutes, they usually just consider the gluteus maximus, the larger glute muscle that plays a major role in hip extension. There’s no denying that the glute max is incredibly important to think about and train, but there’s also the gluteus medius and minimus, both muscles deserving of our attention.
The glute medius’ anterior muscle fibers internally rotate the thigh and the posterior fiber play a role in leg abduction. The glute minimus works in synergy with the medius and plays an important role in supporting pelvic stability in the gait cycle.
When we consider the dynamic nature of the glutes and how important they are for performance and everyday life, it’s pretty easy to see why it’s important to train them as a whole. It’s also important to recognize that the glutes are part of the body’s core. Men’s Health fitness director Ebenezer Samuel, C.S.C.S., That the core is composed of the following, “abs, obliques, lower back musculature, and glutes," says Samuel. "They all work as one and, if you want a truly strong core, they must work as one."
The glute exercises below vary greatly—and that's not an accident. You need to add some variety to your glute workouts in order to tackle the dynamic nature and different needs that the glute maximus, medius, and minimus have.
So yeah, it's past time to give your glutes some extra TLC. Your pants will fit better, you'll get a spring in your step, and you might just get a little extra attention when you hit the town. Add the following moves to your workout routine for a better-looking, better-performing butt. Want a more dedicated plan? Try this 30-day butt workout challenge to start a new glute training habit.
Program these exercises to increase your performance and sculpt big, strong glutes.