Gluteus Exercises – The Best to Tone Buttocks

In addition to performing gluteus exercises to improve the shape and size of the glutes and tone buttocks, it is also very important to exercise other associated muscles in the lower back and the legs for added strength and a completely balanced workout.

gluteus exercises

The following list of gluteus exercises, can be performed in the gym with the relevant equipment, or some of the dumbbell exercises and own bodyweight exercises can be performed at home.


Gluteus Exercises for Gluteal Group of Muscles:

The gluteal muscles are a group of three: the gluteus maximus, gluteus medius and gluteus minimus.  The maximus is the largest of the three muscles and it accounts for the majority of the muscular mass within the buttocks.  The gluteus medius and the gluteus minimus are situated underneath and to the side of the maximus muscles. The overall shape of the buttocks is greatly determined by the development of the maximus muscle, although collectively, these three muscles accentuate buttock muscle definition, as well as adding firmness to the hip area.

Given the complexity of the complete gluteal muscle group, training them with one exercise simply isn’t enough and for best results, multi-angled gluteus exercises are required. To get the results you want, the following gluteus exercises should be incorporated into your workout in order to tone buttocks:


Gluteus Maximus:

Cable Exercises:

  1. Cable Step-ups on elevated platform
  2. Standing bent-over hip extension
  3. Stiff leg deadlift on elevated platform
  4. Standing reverse hip extension
  5. Cable Squat

Barbell Exercises:

  1. Stiff-leg deadlift (see video below)
  2. Step-ups
  3. Walking lunge
  4. Split Squat
  5. Bent knee good-mornings
  6. Barbell Full Squat in Power Rack, Standing

Dumbbells Exercises:

  1. Rear Lunge
  2. Walking Lunge (see video below)
  3. Step Downs
  4. Squat
  5. Dumbbell Split Squat



 

Smith Machine Exercises:

  1. Upright Rear Lunge
  2. Wide Straight Back Squat
  3. Upright Split Squat

Own Bodyweight Exercises:

  1. Alternating Bench Step Downs
  2. Single Leg Split Squat – Bulgarian Split Squat (see video in left sidebar – shown using dumbbells)

Hip Abductors – Gluteus Medius and Gluteus Minimus (and Gluteus Maximus)

  1. Hip Abduction – lying, seated or standing – using cables, dumbbells or lever machine.

Hip Flexors – Tensor Fasciae Latae, Iliopsoas, Rectus Femoris, Sartorius, Pectineus

gluteus exercises - incline leg raise

incline leg raise

  1. Lying leg raise
  2. Standing leg raise
  3. Hanging leg raise
  4. Incline leg raise
  5. Hip Flexion – Lever machine

Deep Hip External Rotators – (there are 6 deep lateral rotator hip muscles)

  1. Seated Hip Abduction

Exercises for Legs – Quadriceps, Hamstrings and Hip Adductors:


Quadriceps:

Dumbbell Exercises:

gluteus exercises - dumbbell squat

dumbbell squat

  1. Single Leg Squat
  2. Side Lunge
  3. Squat

Barbell Exercises:

  1. Rear Lunge
  2. Side Lunge

Cable Exercises:

  1. Single Leg Split Squat
  2. Step Ups onto Elevated Platform

Smith Machine Exercises:

  1. Single Leg Split Squat
  2. Rear Lunge
  3. Squat

Own Bodyweight Exercises:

gluteus exercises - single leg squat

single leg squat

  1. Arms Forward Extended – Single Leg Squat
  2. Alternating Step Ups
  3. Step Downs


Hamstrings:

Barbell Exercises:

  1. Glute Ham Raise
  2. Hyperextension
  3. Good Mornings
  4. Straight Leg Deadlift

Dumbbell Exercises:

  1. Straight Leg Deadlift

Own Bodyweight Exercises:

gluteus exercises

roll up ball leg curl

  1. Roll Up Ball Leg Curl
  2. Self-Assisted Hamstring Raise

Cable Exercises:

  1. Lying Leg Curl
  2. Standing Leg Curl


Hip Adductors – Pectineus, Gracilis

  1. Seated Hip Adduction
  2. Standing Hip Adduction
  3. Lying Hip Adduction


To get the best results to tone buttocks well, all of the above gluteus exercises should be incorporated into your routine at some point, and they can be performed with the use of either cables, lever machines or weights, and some with your own bodyweight.

A key factor involved in maintaining, and indeed increasing your metabolic rate, for many hours after weight training or strength training (sometimes referred to anaerobic exercise) is performed, is the intensity of the performance of the relevant exercise.  If too much emphasis is placed on developing the quadriceps, the intensity is removed from the glutes, and your overall exercise intensity can sometimes be compromised.

Gluteus exercises and training with weights will only improve and tone buttocks, as indeed this is the case with any muscle, when sufficient calories are consumed.

Remember that the results you can get from your gluteus exercises training program can be greatly affected, not only by how you perform the exercise itself, but by diet as well.   To accentuate muscle tone, buttocks need to be trained hard and a well balanced and healthy diet of good lean protein together with complex carbs and healthy fats is absolutely necessary to complement your gluteus exercises, indeed to compliment any exercise routines when wanting to improve muscle definition and tone.