Building muscle mass in your glutes, or gluteal muscles -- which include the gluteus maximus, gluteus medius and gluteus minimus -- requires your consistent participation in a progressive resistance-training program over many weeks and months. An appropriately-designed program includes exercises that work all your muscle groups, but you can emphasize the glutes by including a variety of traditional exercises, such as deadlifts, lunges and squats. Fortunately, many of these exercises target other muscle groups as well, which increases the efficiency of your workouts. Consult a personal trainer to design a program that's tailored to your individual needs and goals.
Step 1
Determine your one-repetition maximum, or one-rep max, for three core exercises that target the glutes: deadlifts, leg press and squats. After performing a warm-up set, choose a weight for each exercise that you think you can lift at least five times. Do as many repetitions, or reps, as possible with that weight, then estimate your one-rep max using a conversion chart. Based on the chart, for example, the weight you lifted equals approximately 75 percent of your one-rep max if you completed 10 reps, 80 percent if you completed eight reps, 85 percent if you completed six reps, 90 percent if you completed four reps and 95 percent if you completed two reps.
Step 2
Perform each core exercise once a week on nonconsecutive days during a 10-week training period. You might, for example, perform deadlifts every Monday, the leg press every Wednesday and squats every Friday. Complete two sets of 15 reps at 65 percent of your one-rep max for each exercise during the first two weeks of the program; three sets of 12 reps at 70 percent of your one-rep max during the second set of two weeks; four sets of 10 reps at 75 percent during weeks five and six; five sets of eight reps at 80 percent during the seventh and eighth weeks; and six sets of six reps at 85 percent during the final two weeks.
Step 3
Do the side-lying or standing variation of the hip-abduction exercise, which works the gluteus medius and gluteus minimus muscles, on the same days that you perform the core exercises. Complete three sets of eight to 12 reps of the exercise during each session. Increase the weight during the next session if you're able to finish three sets of 12 reps with perfect technique, and decrease the weight if you can't do at least three sets of eight reps.
Step 4
Reassess your one-rep max for each core exercise during the week after you finish the program, then start a new 10-week program during the next week.
Tips and Warnings
- Have a partner stand nearby when you're performing deadlifts and squats in case you lose your balance or need assistance. Rest for one to three minutes between each set, depending on how much weight you're lifting. Perform the core exercises first during each session because they are more challenging than the hip-abduction exercise.
- Weight training can cause musculoskeletal injuries. Consult your doctor if you feel any pain other than normal, exercise-induced muscle soreness.
References
- "Basic Biomechanics"; Susan J. Hall; 2007
- "NSCA's Essentials of Personal Training"; Roger Earle and Thomas Baechle; 2004
- ExRx.net: Hip Exercise Menu
- ExRx.net: Cable Hip Abduction
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