What Are Glutes: Function, Muscles Involved and How to Strengthen Them

Many people talk about glute workouts, but not everyone knows exactly what gluteus is.

These muscles are not only important for aesthetics but also for essential functions such as posture, balance, and movement.

In this article, you’ll learn the anatomy of the gluteus, its main functions, and the best exercises to strengthen it.

What is gluteus?

The term “gluteus” refers to a group of three muscles located in the hip area:

• Gluteus maximus: the largest and most visible, responsible for the shape of the buttocks.
• Gluteus medius: located on the side, helps stabilize the pelvis.
• Gluteus minimus: the deepest one, assists in abduction and rotation of the leg.

These muscles work together to enable basic movements such as walking, running, squatting, and jumping.

Main functions of the gluteus

• Pelvic stability: keeps the hips firm during walking or running.
• Hip extension: fundamental for squats and deadlifts.
• Leg abduction: moving the leg outward, important in many sports.
• Posture and back support: strong glutes reduce lower back pain.

Why is training glutes important?

Beyond aesthetics, strong glutes bring functional benefits:

• Improve posture.
• Prevent knee and hip injuries.
• Increase power in sports performance.
• Help with fat loss, since large muscles burn more energy.

Best glute exercises

Compound exercises

• Bodyweight squat.
• Lunges.
• Deadlifts.

Isolation exercises

• Glute bridge.
• Hip thrust.
• Hip abduction (band or machine).

Common mistakes in glute training

• Not applying progressive overload.
• Doing shallow squats.
• Skipping glute activation before workouts.
• Not varying exercises and angles.

Strategies to maximize results

• Increase load progressively every week.
• Combine compound and isolation exercises.
• Train glutes 2–3 times per week.
• Consume enough protein daily.
• Add moderate cardio for better body composition.

Example workouts

Beginner

• Squat – 3×12
• Glute bridge – 3×15
• Hip abduction with band – 3×20

Intermediate

• Lunges – 3×12
• Barbell hip thrust – 4×10
• Sumo squat – 3×12

Advanced

• Deadlift – 4×8
• Heavy hip thrust – 4×8
• Bulgarian split squat – 3×12 per leg

Understanding what gluteus is goes far beyond aesthetics. These muscles are essential for posture, strength, and overall health. Training them properly improves performance, prevents injuries, and creates a balanced body.

Download the Befit app and access personalized glute workouts to reach your fitness goals faster.