Gluteus Maximus Exercises: 5 Moves That Change Everything

Do you do hip thrusts and front squats every leg workout, but your glutes aren't yet as shapely as you want them to be? The problem is often the lower glutes that lack volume. To change that, you need to target the gluteus maximus . Don't forget the hamstrings , which create that famous separation between the glutes and thighs.

We've put together a list of five gluteus maximus exercises that really make a difference. If you want a shapely, rounded butt, you've come to the right place. We'll explain everything.

Gluteus maximus: anatomy in brief

The gluteus maximus is the largest and most powerful muscle in the buttocks. It's what gives you that rounded shape you're trying to develop.
The glutes are made up of three muscles:

• Gluteus maximus : at the back of the hips, for hip extension.
• Gluteus medius : on the sides, for stability.
• Gluteus minimus : deeper, under the gluteus medius.

The gluteus maximus is involved in:

• Hip extension ( hip thrust, sprint, jump)
• External rotation of the thigh (knee stability)
• Abduction (lateral spread of the leg )

How to effectively strengthen the gluteus maximus?

The gluteus maximus cannot be completely isolated, but its recruitment can be encouraged through specific movements, particularly those that include a large hip extension .

The keys to effective training:

✅ Maximum range of motion (hip flexed/extended)
✅ Horizontal and vertical movements
✅ Combination of bilateral and unilateral exercises
✅ Slow, controlled contractions for continuous tension

Why is it essential to strengthen it?

A strong gluteus maximus isn't just about looks. A strong gluteus is:

• power (squat, deadlift, jump, run)
• stability for the pelvis and spine
• lower back/hip injury protection
• muscular balance with the quadriceps
• posture and less lumbar arching

Hamstrings: the allies of the lower buttocks

The hamstrings run just below the glutes. When well developed, they create that clear dividing line between the thigh and the buttock.
They contribute to hip thrust and pelvic stability.
A large gluteus without hamstrings = limited visual results.

TOP 5: Gluteus maximus exercises to start now

1. Hip Thrust (Loaded Pelvic Raise)

💥 Maximum targeting of the gluteus maximus with a horizontal thrust.

• 4 x 10-12 heavy reps
• Variation: unilateral hip thrust

2. Straight-legged deadlift

🎯 Intense glute and hamstring stretch. Great for the lower glutes.

• 4 x 8-10 reps
• Option: dumbbells or barbell

3. Long walking lunges

🔥 One-sided recruitment with high gluteal engagement.

• 3 x 12-15 reps per leg
• Variation: Bulgarian lunges (with bench)

4. Back extension with targeted glutes

💡 Ideal for targeting the lower part of the gluteus maximus.

• 3 x 12-15 reps
• Tip: Keep your feet externally rotated to activate your glutes more.

5. Kickback pulley or elastic

🎯 Pure insulation, perfect for the end of the session.

• 3 x 15-20 reps per leg
• Ideal for congestion and symmetry

Typical plan for a gluteus maximus session

Example (60-75 min, 2x/week):

• Hip Thrust: 4 x 10
• Walking lunges: 3 x 12/leg
• Straight-legged deadlifts: 4 x 8
• Back extension: 3 x 15
• Pulley Kickback: 3 x 20/leg