The glutes are three muscles. Gluteus maximus is the largest and most powerful in the body, running from the back of the pelvis to the upper thigh, and it extends the hip: driving the thigh backwards, or the torso upright over a fixed leg. Gluteus medius and minimus sit higher and further to the side, and they take the leg out from the midline and, more often, stop the pelvis dropping when you are standing on one leg.
Hip extension therefore covers the maximus: bridges, thrusts, hip hinges, and the drive out of the bottom of a squat. Depth matters here, since the muscle contributes more the further the hip is bent. The medius and minimus need something different, either abduction work or single-leg movements where the pelvis has to be kept level. A programme built only on squats and deadlifts trains the maximus well and the other two barely at all.
Good to know
How many glute exercises does GymVim have?
125 exercises train the glutes as their primary muscle. Every one has a video, step-by-step instructions and the mistakes people actually make, free in the app.
What equipment do glute exercises need?
The most common are bodyweight, dumbbell, barbell, machine. 40 of the 125 need no equipment at all.
Are there beginner glute exercises?
Yes. 58 of the 125 are rated beginner, 54 intermediate and 13 advanced. The filters at the top of this page narrow the list to one level.
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