Glutes
The muscles of the buttocks that extend the hip and steady the pelvis, powering nearly every push off the ground.
Overview
The glutes — the gluteal muscles — form the buttocks and sit over the back of the hip. The largest, the gluteus maximus, is one of the biggest and strongest muscles in the body, with smaller gluteal muscles beneath and to the side.
Together they extend the hip by driving the thigh backward, help move the leg out to the side, and keep the pelvis level and stable when you stand on one leg, walk or run.
Good to know
- Central to jumping, sprinting and lifting from the floor
- Help keep the hips and pelvis stable during single-leg movement
- A cornerstone of the "posterior chain" alongside the hamstrings
Where it’s used
Sports this relates to:
Running
The most accessible endurance sport — no venue, just shoes and the open road or trail.
Weightlifting
A technical strength sport built around lifting a loaded barbell overhead with speed and control.
Football
The world’s most popular team sport — endless running, teamwork and community in one game.
Cycling
A low-impact endurance sport that doubles as transport, exercise and adventure.
Basketball
A fast, dynamic team sport of running, jumping and quick decisions on court.
Exercises that work the glutes
Squat
A foundational lower-body movement where you bend at the hips and knees to lower down and stand back up.
Goblet squat
A squat variation where you hold a single weight close to your chest for balance and control.
Jump squat
An explosive squat variation where you spring off the floor at the top of the movement.
Wall sit
A holding exercise where you sit against a wall with no chair, holding a squat position still.
Lunge
A single-leg movement where you step forward and bend both knees to lower your body.
Bulgarian split squat
A single-leg squat where the back foot is raised on a bench behind you.
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Training methods
- Circuit TrainingCircuit training moves you through a series of stations back to back with little rest, blending strength and cardio into one time-efficient session.
- Strength TrainingStrength training uses resistance — bodyweight, bands or weights — to challenge your muscles so they gradually adapt and get stronger over time.
- PlyometricsPlyometrics are jumping and bounding drills that train muscles to produce force quickly, developing power and springiness through explosive movement.
- Mobility TrainingMobility training works on moving your joints actively through their full range, combining control and flexibility so movement feels free and easy.
- Progressive OverloadProgressive overload is the principle of gradually increasing the demand you place on your body so it keeps adapting and improving over time.
Training plans
- Beginner Full-Body WeekA general example of a simple full-body week that spreads a push, a pull, a lower-body movement and some core evenly across three unhurried sessions.
- Walk-to-Jog PlanA gentle example of easing from walking into jogging by gradually mixing short, easy jogs into regular walks over several weeks.
- Beginner Strength WeekA general example week for someone learning the basic strength movements, built around a few short, technique-focused sessions with plenty of rest.
- Weekly Movement PlanA relaxed example of building more general movement into an ordinary week, mixing walks, gentle mobility and everyday activity rather than formal workouts.
- Home Bodyweight WeekA general example week of short, equipment-free bodyweight sessions you can do at home, built from simple movements like squats, push-ups and planks.
Training guides
- Bodyweight training basicsBodyweight training uses your own body as resistance, making it a simple and accessible way to build strength almost anywhere.
- How to start strength trainingStarting strength training means gradually introducing resistance movements and learning good form before doing anything more demanding.
Movement patterns
- GaitThe cyclic, alternating single-leg pattern of walking and running that carries the body across the ground — the base of most field and endurance sport.
- JumpThe plyometric pattern of projecting the body off the ground through explosive triple extension and controlling the landing — the core expression of lower-body power.
- SquatA knee-dominant pattern: bending the hips, knees and ankles to lower and rise while keeping the torso upright — the foundation of lower-body strength.
- LungeA split-stance, single-leg-emphasis pattern: stepping or dropping into a staggered stance and pushing back up to build single-leg strength, balance and stability.
- CarryHolding and transporting a load while keeping the trunk braced and stable — an anti-movement pattern that builds grip, core stability and full-body strength.
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How this page is maintained
- Content type
- Muscle group
- Provenance
- Tier A — evergreen educational
- Verified external sources
- 0
- Content updated
- 2026-07-06
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