How To Strengthen Your Glutes To The Max

To gain maximum strength in your glutes, you need to perform exercises that target the gluteus maximus, gluteus medius and hamstrings. Although the hamstrings are the muscles that make up the back of the thighs, they provide support for the glutes and are part of the tie-in area where the glutes and thighs meet. Perform two to three sets of 10 to 12 repetitions of each exercise. Lift weights that are heavy enough that you find the last couple of reps difficult. Take 24 hours off between lifting sessions.

Step 1

Perform back squats. Position the squat bar on your back, across the shoulders. With your feet slightly wider than shoulder-width apart, squat as low as you can while still keeping your knees from extending beyond your toes. Press down with your heels as you stand. This exercise targets the gluteus maximus.

Step 2

Use stepups to work the gluteus medius and hamstrings. Place a box that is approximately 15 inches tall in front of you. Hold a dumbbell in each hand and step onto the box with your left foot. Bring the right foot up even with the box, then step back down. Do all your reps before switching legs.

Step 3

Target the hamstrings and glutes with lunges. Stand with dumbbells in each hand and step forward with your left leg. Lower your right knee to the floor, keeping the left knee from extending over the left toe. Slowly stand and repeat. Do all reps on your left leg before switching legs.