What Do Glute Exercises Do?

What Do Glute Exercises Do?

Staff Writer
6 minute read

What Do Glute Exercises Do? 

Many people on the path to health and fitness have come to appreciate the value of weight training for muscle gain as an option in contrast to cardiovascular training.  One of the ways to improve your muscle strength is glute exercises. You may ask, what do glute exercises do?

In this article, these are the main points we are going to explore:

  • About glute exercises

  • What do glute exercises do?

  • Why strong glutes are important

  • What happens when the glutes are weak?

  • What are the best exercises for building your glutes?

  • Do glute exercises make your bum bigger?

About glute exercises

Glute exercises are ways for you to train your gluteal muscles to increase their strength and endurance. Gluteal muscles are three different muscles: gluteus minimus, gluteus medius, and gluteus maximus, located on the outer and back of your hips. 

You'll need to use a variety of exercises and intensities to target all three muscular groups. In that manner, you may strengthen and tone your lower body and reach your fitness goals.

What Do Glute Exercises Do?

Strengthen Back and Reduce Back Pain

Among the many advantages of glute exercises is that they help to strengthen the back and lessen back discomfort. According to a study, when gluteal loading was compared to another exercise method, respondents had significantly better lower back pain relief scores when doing glute exercises.

It was also found that people with weaker gluteus medius muscles are more susceptible to developing lower back pain. Why? Because if your glutes are strong, your body will be better able to support your weight and evenly distribute it across your back, shoulders, and hips.

Improve Your Posture

Adding to the list of benefits of glute exercises is an improvement in posture. When your glutes are powerful, your lower body can carry a more significant percentage of your weight. If you do this consistently, you will notice an improvement in your posture.

In a study on the effect of gluteus medius training on dynamic postural control, it was found that people who were trained showed enhancement in 6 weeks. 

Dynamic postural control is the capacity to keep one's equilibrium and correct one's posture even when engaging in vigorous physical activity. Working on your glutes can strengthen your core and increase your overall stability.

Improve Your Exercise Performance

Lastly, you’ll also be able to improve your sports and exercise performance by doing glute exercises. According to a study done with elite athletes, low-load exercises targeting the gluteus muscle group can massively enhance lower limb performance. 

Jumping, running, kicking, and lifting are all examples of lower-body motions that can benefit significantly from this. When your glutes are strong, your lower back can interact with your legs effectively. It allows for greater leaping, speed, and kick power.

Why Are Strong Glutes Important?

Having a powerful gluteus muscle group is crucial. Your glutes help you out when you're working out and come in handy when you're just going about your day. Gluteal function affects the most straightforward actions, like walking, because of the hips' mobility and rotation.

In addition to helping you achieve an appropriate posture, strengthening your glute muscle group will lessen your risk of experiencing pain in your lower extremities. The bottom line is that if you want to live a happier and healthier life, you need to work on strengthening your glutes.

What Happens When The Glutes Are Weak?

Injuries are more likely to occur when your glutes are weak. Not only when you're working out but also when you're going about your daily life. You are more likely to experience muscle strain whenever you engage in tasks that call for the use of your lower extremities because your other muscle groups will attempt to help out.

Lifting a big object, for instance, might put extra strain on your lower back and legs if your glutes aren't up to the task. There's a chance this will cause long-term issues with your back and knees.

What Are the Best Exercises For Building Your Glutes 

Here are examples of glute exercises and the step on how to do them:

The Squat

  1. Keep your feet slightly wider than shoulder-width apart and pointed straight ahead. 

  2. The next step is to sit into a squat position, with your heels and toes still on the ground, by bending your knees and pushing your hips back. 

  3. Keep your head and shoulders back and your chest out. Strive for a leg angle of 90 degrees.

You can also try to explore other types of squats.

Bulgarian Split Squat 

The Bulgarian split squat works on one side of your body at a time. 

  1. Start by standing 3 feet away from a knee-high platform, then extend your right leg behind so that your toes are resting on the bench. 

  2. Then start lowering your right knee toward the floor until your left knee is bent at a 90-degree angle. 

  3. Remember to keep your hips and shoulders square to avoid injuries.

Banded Side Kicks

You'll need an elastic band for this workout. 

  1. Stand on one leg while extending the other as far out to the side as possible, and then bring the leg back in as you resist the elastic band. 

  2. If you need to, you can also grab onto something for support.

Barbell Hip Thrust

Use a barbell with a manageable weight for this workout. 

  1. First, you'll load a barbell and place it parallel to a bench; 

  2. Secondly, you'll sit on the floor with your back against the bench; 

  3. Finally, you'll roll the barbell over to your hips, so it rests in your crease. While keeping your upper arms on the bench, begin raising your hips off the ground. 

  4. Pause for three seconds while squeezing your glutes and driving your feet into the ground, then lower your hips.

Romanian Deadlift

  1. Start by standing with the bar in your hands, then lower them with a slight bend in your knees and hips, keeping your back straight. 

  2. Keep lowering until you feel a slight stretch in your hamstring, usually after the weight passes your knee. 

  3. Then drive your hips front and straighten your body back up.

Glute Bridges

  1. Stretch out on a yoga mat with your arms at your sides. 

  2. Then, place yourself next to a bench so that your heels rest on the bench at a 45-degree angle. 

  3. Squeeze your glutes to bring your hips up and back, hold for a second, and then slowly relax and return to the starting position.

Do Glute Exercises Make Your Bum Bigger? 

Glute exercises do not necessarily make your bum bigger. Instead, they shape it, make it tighter, and more toned. Overweight individuals will experience a reduction in overall body fat and a subsequent improvement in the appearance of the buttocks. Conversely, already slim individuals might enhance their rear-end contour by engaging in glute exercises to increase thigh and glute muscle mass.


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