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Best Exercises to Build Glutes

blog Apr 10, 2024

Best Exercises to Build your Glutes

Stretchers & Squeezers: Building Strong Glutes

When it comes to sculpting a strong and shapely lower body, focusing on a combination of two distinct types of movements can make a significant difference. Let's delve into the concept of "stretchers" and "squeezers" to understand how you can effectively target your glute muscles for optimal growth and definition.

Understanding the Concept

The terms "stretchers" and "squeezers" refer to different types of movements that engage your glute muscles in varying ways. The idea is to train your glutes through their complete range of motion, targeting both the lengthened and shortened positions of these muscles. This approach ensures comprehensive muscle development and a well-rounded lower body.

Embracing the Stretchers

Imagine the lengthened position of your glutes, where these muscles are stretched to their full extent. These movements, fittingly called stretchers, contribute to the activation and growth of your glutes. Exercises like Romanian Deadlifts (RDLs), squats, leg presses, and constant tension deadlifts fall into this category. Performing these exercises challenges your glutes in their stretched position, creating a strong foundation for muscle growth.

Harnessing the Power of Squeezers

Conversely, the shortened or contracted position of your glute muscles can be targeted through squeezer movements. These exercises focus on muscle contraction, providing that satisfying muscle squeeze during the motion. Barbell hip thrusts, glute bridges, 45-degree extensions, and kickbacks are excellent examples of squeezers. Engaging in these exercises helps you build a well-defined and firm booty.

Deconstructing Glute Anatomy

Understanding your glute muscles' anatomy is crucial to effective training. Your gluteal region comprises three divisions: glute maximus, glute medius, and glute minimus. The glute maximus, being the largest of the three, plays a pivotal role in shaping your buttocks. If your aim is to amplify glute size, focusing primarily on the glute maximus is essential.

Prioritizing Hip Extension

To effectively engage the glute maximus, concentrate on movements that emphasize hip extension. Loading these movements with weights increases tension within the muscle, which is essential for muscle growth. While exercises targeting the glute medius and glute minimus, like booty band exercises and kickbacks, have their place, prioritizing hip extension exercises, such as barbell hip thrusts, glute bridges, squats, constant tension deadlifts, and RDLs, is crucial for significant muscle development.

The Art of Muscle Building

Building muscle hinges on a simple principle: progressive overload. Providing your muscles with adequate load and gradually increasing that load over time triggers growth. Incorporating exercises that allow you to consistently add weight and progressively challenge your muscles fosters ongoing adaptation and development.

Balancing Other Gluteal Muscles

While the glute maximus takes center stage, it's important not to neglect the glute medius and glute minimus. These smaller muscles contribute to overall lower body balance and stability. For instance, performing glute medius kickbacks at a 30-degree angle on a cable machine can effectively target this area. Remember, no exercise is inherently "bad" or "good." It's about aligning your exercise selection with your goals and body structure.

Final Thoughts

By embracing a well-rounded approach that incorporates both stretchers and squeezers, you're poised to achieve comprehensive glute development. Prioritize movements that engage the glute maximus through hip extension, supplementing with exercises that address the glute medius and glute minimus. Tailoring your workout routine to your goals and body structure will help you sculpt the strong, firm, and shapely glutes you desire.

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