8 Gluteus Maximus Exercises To Reduce Pain and Improve Athletic Performance 

Why do it: A 2020 systematic review by the Journal of Sports Science and Medicine⁴ found that the step-up exercise and its variations produced the highest levels of gluteus maximus activation when compared to a range of other exercises. Also, because you’re stepping up with one leg at a time, this exercise may help correct muscular imbalances on either side of your body.

How to do it:

1. Stand tall with a flat bench or plyometric box in front of you.
2. Place your left foot on the elevated surface so your left knee is bent at a 90-degree angle.
3. Transfer some of your body weight to your left side as you lift your right foot off the ground and step onto the surface.
4. Pause when you’re upright. Then, step back down with your right leg to the original position.
5. Continue for reps before repeating on the opposite side.You can also alternate between your left and right leg for reps.

Expert tip: There are a few ways to progress or regress the step-up. Hold a dumbbell in each hand while performing this movement to make the step-up exercise more challenging. Alternatively, you can lift your back leg into a high knee as you step onto the box to increase the intensity. You can also amend the step-up height if the exercise is too easy or difficult.

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Why do it: Although deadlifts don’t isolate the gluteus maximus in the same way as a glute bridge or a glute kickback, the main benefit is that you’ll be able to lift heavier loads. You’ll want to squeeze your glutes at the top of the movement to make the most out of the exercise.

How to do it:

1. Place a barbell on the floor and add the required weight plates.
2. Step underneath the bar so it’s covering your shoelaces. You’ll want your feet positioned hip-width apart.
3. Push your hips back and take hold of the bar with an overhand grip (palms facing the floor) or a mixed grip. Your hands should be outside of your shins here.
4. Brace your core and retract your shoulder blades. Then, drive through your heels to lift the bar, pushing your hips forward as you do so.
5. When you’re close to being upright, squeeze your gluteal muscles so you’re locked out. Pause before slowly returning the barbell to the ground.
6. Reset, and repeat for repetitions.

Expert tip: Although the steps above describe conventional or standard barbell deadlifts, there are many variations, including: sumo deadlifts, trap-bar deadlifts, Romanian deadlifts, and single-leg deadlifts. You can also vary your equipment by using dumbbells, kettlebells, cables, or resistance bands. 

All of these work the glute muscles, but a 2021 study by the International Journal of Exercise Science⁵ found that single-leg deadlifts may activate the gluteus maximus to a higher degree when compared to traditional deadlifts.

Why do it: Because squats are a multi-joint exercise, you’ll be able to lift heavier weights than you can with isolation exercises such as hip thrusts or glute kickbacks. Try widening your stance slightly to effectively target your gluteus maximus.

How to do it:

1. Adjust the J-hooks on a squat or power rack so the barbell is about shoulder height. Place weight plates on either side.
2. Step underneath with your feet flat on the floor, your toes pointing slightly outward, and your hands on either side of the bar. You must decide whether you’ll be doing high-bar or low-bar squats.
3. Stand up to unrack the bar. Take a couple of steps back, adjusting your feet if necessary.
4. Engage your core, squeeze your glutes, and lower your body until your quads are at least parallel to the floor.
5. Hold, then reverse the motion to return to the starting position.
6. Keep squatting for reps, then re-rack the bar when you’re finished.

Expert tip: Popular alternatives to back squats include front squats, goblet squats, hack squats, split squats, single-leg squats, and more. A 2021 study by the International Journal of Environmental Research and Public Health⁶ found that front squats may produce the greatest EMG activity in the gluteus maximus and gluteus medius in the descending phase compared to all other squat variations.

Why do it: Unlike squats and deadlifts, bridges isolate your glutes and only require your body weight, meaning they can be done from anywhere. If you don’t have access to equipment but want to hit your gluteus max, glute bridges are a must-have in any training program.

How to do it:

1. Lie on the floor, facing the ceiling. Your feet should be flat on the ground, your knees bent, and your arms by your sides.
2. Lift your butt off the floor while driving your heels into the ground.
3. At the top of the movement, squeeze your glutes and hold. Now, bring your butt back to the ground. 
4. Repeat for the desired number of reps.

Expert tip: Try single-leg glute bridges if this bodyweight exercise is too easy. Or, loop one of the best resistance bands for glutes around your legs for added resistance. If regular glute bridges are too challenging, reduce your range of motion by not lifting your hips as high.

Why do it: A 2019 systematic review⁷ by the Journal of Sports Science and Medicine found that the muscle excitation sequence during barbell hip thrusts is gluteus maximus, erector spinae, hamstrings, and quadriceps femoris. Even though other muscle groups are worked during the hip thrust exercise, the gluteus maximus is the main one.

How to do it:

1. Place a loaded barbell in front of a flat bench. Sit on the floor with your back straight against the bench and your legs extended underneath the bar.
2. Roll the bar to your hips. Now, bend your knees so your feet are flat on the floor.
3. Keeping your core engaged, push through your heels to thrust your hips into the air.
4. Lift the barbell until there’s a straight line between your shoulders and hips. Squeeze your glutes and pause before returning the bar to the ground in a controlled manner.
5. Repeat the motion for reps.

Expert tip: For those new to the hip thrust motion, you can practice this glute exercise by placing a dumbbell or kettlebell in your lap instead of using a barbell. You can also use a Smith machine. Try performing single-leg or feet-elevated hip thrusts if you’re up for an extra challenge! 

Why do it: I love lunges for two reasons. The first is that there are several variations for a range of different abilities, and the second is that most of these variations can be performed with little or no equipment. Aim to get your back knee as close as possible to the floor to feel your glutes working.

How to do it:

1. Stand tall with your feet hip-width apart and your toes pointing forward. Your arms should be at your sides or your hands placed on your hips.
2. Brace your core. Step forward with your left leg and bring your right knee toward the floor. 
3. Pause when your left quad is almost parallel to the floor. Drive through your left foot to return to the standing position.
4. Repeat, but this time, step forward with your right leg.
5. Continue for reps, alternating sides.

Expert tip: Variations of the lunges exercise include reverse lunges, dumbbell lunges, lateral lunges, jumping lunges, assisted lunges, and more. Because of the hip extension involved, these exercises hit the gluteus maximus. However, a 2021 study⁸ by the International Journal of Exercise Science⁸ found that dynamic lunge variations elicit greater muscular activation in the gluteus maximus than static lunges.

Why do it: Glute kickbacks isolate your glutes, which is why you often see them being performed in the gym. You’ll need to use a lighter weight, but doing so will set your gluteus max on fire. You may also fix muscular imbalances on either side of your body because each leg works independently.

How to do it:

1. Set the pulley on one side of a cable machine to its lowest position. Fix an ankle strap attachment and choose your desired weight.
2. Loop the attachment around your left ankle, and grab the cable machine with both hands for stability. 
3. Shift some of your body weight onto your right leg and bend your right knee. With your left leg straight, lift and kick it back toward the ceiling.
4. Pause at the top then bring your left leg back down to the starting position. 
5. Keep going for repetitions before repeating with your right leg.

Expert tip: Some gyms have a dedicated glute kickback machine, so you can try both cable kickbacks and the machine to see which one you prefer. You can also replicate this exercise by using a resistance band—loop one side of the resistance band around a sturdy object and the other around your ankles.

Why do it: The glute ham raise hits all three gluteal muscles, engaging them isometrically to keep your spine neutral. The GHR exercise is typically done via a GHD machine; if you don’t have access to one, you can still complete the movement by securing your lower legs and using a stability ball to roll your upper body forward and then back up.   

How to do it:

1. Adjust the GHD machine so that your ankles are secure beneath the leg rollers, feet pressed against the platform, and your quads resting on the middle of the thigh pad. 
2. Bend your knees at a 90-degree angle, squeeze your glutes, lower your shoulders, lift your chest, and fold your arms.
3. Then push your feet into the platform and extend your knees. 
4. Slowly lower your torso down until you’re horizontal to the floor. 
5. Lift yourself back to the starting position by driving your feet into the platform and contracting your glutes and hamstrings. 
6. Reset and repeat.  

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