Muscle building instead of flawlessness: the best exercises for your glutes

Whether small or large, with all its quirks, angles, and curves – your body is more than just a picture . It carries you through life and everyday routines, enables you to move, and deserves to be well cared for . That's precisely why fitness training for your arms, abs, and especially your glutes should be the primary focus. Here, we'll show you how to ideally train your gluteal muscles: the gluteus maximus, medius, and minimus . Muscle-building training and targeted exercises for the glutes are particularly important for endurance athletes . Whether running a marathon, cycling, swimming, or playing on the field: the stronger your glutes, the better. Importantly, our tips don't focus on perfection, but rather on strength, stability, and a healthy body awareness . Learn more now about the muscle groups in your glutes and the real benefits a strong booty can offer you and your sport.

This is how important strong gluteal muscles are: train the gluteus minimus, medius and maximus.

Your gluteal muscles are one of the largest and strongest muscle groups in your body. They consist of three main muscles in the buttocks that you can train and build: the gluteus maximus, the gluteus medius, and the gluteus minimus. Together, they not only ensure a beautiful shape but also perform important functions .

• The gluteus maximus is the largest of the three and shapes your buttocks. It is also responsible for hip extension – that is, for allowing you to move your leg backward.
• The gluteus medius and gluteus minimus are smaller, but at least as important. They stabilize your pelvis and are particularly active during single-leg movements.

Why is this important? Weak glutes can lead to back pain , knee problems , and hip pain . Prolonged sitting can cause the gluteal muscles to become inactive – experts refer to this as "dormant butt syndrome." Therefore, you should train your gluteal muscles, the gluteus minimus, medius, and maximus, with targeted exercises. This is not only to shape your buttocks but also to activate and strengthen your entire body.

Changing beauty ideals: your body, your butt

The perfect butt – what does that even mean? Beauty ideals have changed constantly throughout history. While once ample curves were considered desirable, and the 1990s saw a craze for thinness, today we often see a fixation on extremely curvy female body shapes on social media. But what looks perfect online is often not even real . Studies show that the portrayal of unrealistic body images on social media massively intensifies the desire for physical change. Body positivity movements oppose this: Your body is valuable , regardless of whether it conforms to a certain ideal or not. It's not about letting yourself be reduced to your appearance, but about what your body can do for you: carry you through everyday life and sports with strength, stability, and confidence . Because individuality and health are so much more valuable than achieving surreal body images.

Beware of questionable trends and dubious promises

The obsession with the perfect butt has further downsides : Questionable exercises and dubious products or procedures are experiencing a real boom. For example, in the fitness industry, myths circulate such as the idea that only heavy weights can shape your buttocks. Add to that creams with miracle effects or dubious training programs that promise a "firm butt" in just a few days. Often, these are advertised with fake photos or fabricated study results. That's why sound, health-oriented training is so important. Don't let yourself be driven crazy by unrealistic promises – focus on what's good for your body.

The best exercises for building gluteal muscles

Research agrees: Certain exercises activate the gluteal muscles particularly effectively. The key is the right combination – exercises that challenge the glutes in a stretched position (like squats) and those that work them in a contracted position (like hip thrusts). A balanced workout and a comprehensive training plan are especially important for ambitious athletes – because a well-trained gluteus maximus makes many things easier.

Booty training is particularly useful for endurance athletes who want more stability and strength.

Squats – the classic exercise with deep muscle activation

Squats are among the most effective exercises for the gluteal muscles. They primarily train the gluteus maximus and thus shape the lower buttocks in particular, but also your quadriceps (front of the thigh) and hamstrings ( back of the thigh).

Here's how: Stand with your feet about shoulder-width apart, toes slightly turned out. Bend your knees and push your hips back as if you were going to sit in a chair. Go down until your thighs are at least parallel to the floor – ideally even lower. Make sure your knees don't extend beyond your toes. Push back up through your heels.

Advanced variation: Perform the exercise with a barbell on your upper back (back squat) or with a kettlebell in front of your chest (goblet squat). The kettlebell swing, where you swing your arms between your legs in a squat until they reach chest height, trains muscle groups throughout your entire body. Alternatively, you can do jump squats – explosive squats with a jump, which additionally train your jumping power.

Hip Thrusts – How to specifically train your gluteus maximus

The hip thrust is also one of the best exercises for targeted glute training (ideal for a bigger butt). Unlike squats, you can train your gluteus maximus more effectively and put less strain on the front of your thighs. Additionally, this exercise works your hamstrings .

Here's how: For this exercise, use the designated equipment at the gym – sit with your upper back against a bench and your feet hip-width apart on the floor. Place a barbell or dumbbell on your hips (feel free to use a pad for added comfort). Push your hips up until your body forms a straight line from your shoulders to your knees. Consciously engage your glutes as you do so. Lower your hips back down in a controlled manner.

Advanced variation: Perform single-leg hip thrusts, keeping one leg raised. This greatly increases the intensity and additionally challenges your stabilizers. Alternatively, you can perform the exercise with a resistance band around your knees to simultaneously activate the gluteus medius.

Lunges – for the glutes, thighs and more stability

Lunges are all-rounders: they train the gluteus maximus , quadriceps , and hamstrings , improve stability , and also engage your smaller gluteal muscles. Walking lunges – forward lunges – are considered particularly effective by experts.

Here's how: Stand upright with your feet hip-width apart. Take a large step forward and lower your back knee until it almost touches the ground. Your front knee should stay above your ankle, not extend beyond your toes. Push back up through the heel of your front leg and bring your back leg forward for the next step.

Advanced variation: Hold a dumbbell in each hand. Performing lunges with added weight intensifies the workout. For even more glute focus, you can do reverse lunges (lunges walking backward) while slightly leaning your torso forward.

Bulgarian Split Squats – intensive deep stretching

This single-leg variation of the squat provides a particularly deep stretch of the gluteal muscles. It primarily trains the gluteus maximus and quadriceps , while simultaneously activating your balance and smaller stabilizing muscles. A particularly convenient feature: you can perform the exercise at home or anywhere else you happen to be.

Here's how: Place one foot on a bench or chair behind you. Your front foot should be about a large step away. Lower your back knee until it almost touches the ground while bending your front leg. Make sure your torso remains upright or slightly leaning forward. Push back up through the heel of your front leg.

Advanced variation: Perform the exercise with a barbell on your upper back. This significantly increases the load. Alternatively, you can hold dumbbells in your hands and simultaneously perform a biceps curl as you push yourself upwards – this combines glute and arm training.

Training your lateral gluteal muscles – for the gym and for home

The lateral and upper portions of your gluteal muscles are trained by activating the gluteus medius and gluteus minimus . These muscles are crucial for pelvic stability and a balanced gait.

• Abduction machine for your booty workout at the gym: Sit at the abduction machine and push your legs outwards against the resistance. Return to the starting position in a controlled manner. This specifically trains the gluteus medius and minimus.
• With a resistance band (side steps): Place a mini band around your knees or ankles. Go into a slight squat and make controlled side steps. Maintain tension in the band throughout the entire movement.
• On the mat: Lie on your side, supporting yourself on your forearm. Slowly lift your top leg, turning your toes slightly outwards. Hold the position briefly and lower your leg again without letting it touch the ground completely. The exercise becomes more intense with ankle weights.

Systematic training: Progression and regeneration of the gluteal muscles

A targeted and healthy glute workout doesn't mean training to exhaustion every day. Instead, it's about progression, variety, and sufficient rest.

• How often should you train your glutes? For beginners, 1-2 times a week is ideal, while more advanced trainees can increase to 2-3 times. It's important to allow at least one rest day between workouts. During this time, your body repairs and strengthens the muscle fibers – this is the actual moment when the gluteus minimus, gluteus medius, and gluteus maximus grow.
• Progression is key: To make visible progress, you need to adjust your training regularly. This could mean more weight, more repetitions, or more difficult exercise variations. Without progression, your glutes will eventually stop changing.
• Variety keeps you motivated : Combine different exercise types for holistic, healthy glute muscle building – squats for deep stretching, hip thrusts for isolation, and abduction exercises for the lateral gluteal muscles. A varied workout for women and men that ensures all areas of the gluteal muscles are trained.

Want to integrate your booty workout into your endurance training? We have the right products to support you. Discover our Fast Hydration° powder or our Iso Drinks for staying hydrated. And after your workout, our Recovery Drink° provides you with the optimal 3:1 carbohydrate-to-protein ratio and essential vitamins .

Your path to a strong booty and more self-care

Now, incorporate regular glute-strengthening exercises into your daily routine and simultaneously prioritize your self-care . Because training – regardless of which muscle group you focus on – is far more than just physical activity. It's a conscious decision to take good care of yourself. A toned butt looks great, but that's really just a side benefit. The true benefits are more significant: increased strength for everyday life, a more stable core , better posture , and boosted self-confidence . You'll feel more flexible, perform better in sports, and be more resilient to stress. Because training doesn't just shape your body – it also shapes your mind, your attitude, and your overall outlook on life .

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* contains carbohydrates

° in Recovery Drink: Proteins contribute to an increase and maintenance of muscle mass.

° In Fast Hydration: Carbohydrate-electrolyte solutions improve water absorption during physical activity.

A varied, balanced diet and a healthy lifestyle are important.