Posted by Michael Evans

The gluteal muscles (aka. glutes) consist of 3 main parts: gluteus maximus, gluteus

Medius, and gluteus minimus. In this article, we will be focusing on working out the gluteus maximus.

The gluteus maximus is the largest glute muscle out of the three. The prime movements involved in this area are hip extensions, hip abductions, and lateral/external rotations. Combinations of compound and isolation movements are ideal.

Note:
*Compound movements are exercises that involve more than one muscle group
*Isolation movements are exercises that only involve one muscle group

Suggested workouts:

Compound:

1. Squats
*engages the glutes, quads, hamstrings, and calves

2. Barbell Hip Thrusts
*engages the glutes, quads, hamstrings, calves, lower back, ab muscles

Isolated:

3. Cable Pull Throughs

4. Doggy Kickback (front plank with hip extension and knee flexion)

5. Single Leg Squats

Check out this video by lucylfitness.com for a full workout demonstration (and scientific explanation!)

Click here to read about upper glutes exercises!

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