Glutes training: The best exercises for your gluteal muscles (glutes) workout

Glutes training: The training of the gluteal muscles should not be missing in any holistic training program. It is a very important component of the body’s statics, because the gluteal muscles support and stabilize the pelvis and spine and thus positively influence the entire posture.

Important gluteal muscles (glutes)

The most important of the gluteal muscles when it comes to strength training and postural stabilization are the m. gluteus maximus, m. gluteus medius and the m. gluteus minimus.

glutes: m. gluteus maximus
m. gluteus maximus

The m. gluteus maximus is strongly involved in the upright stance, as it enables the extension of the leg to the rear and the stabilization of the thigh in extension. The m. gluteus maximus additionally causes external rotation of the thigh.

glutes: m. gluteus medius
m. gluteus medius

The m. gluteus medius forms a functional unit with the m. gluteus minimus: Together, the anterior parts cause internal rotation and flexion of the leg in the hip joint, while the posterior parts cause external rotation and extension of the leg. These two gluteal muscles are the most important abductors of the hip joint.

The m. gluteus minimus is completely covered by the middle gluteal muscle (m. gluteus medius).

It spreads the thigh at the hip joint. When walking and running, it stabilizes the pelvis together with the m. gluteus medius.

Also to be mentioned are the m. tensor fasciae latae, the m. piriformis and the mm. gemelli.

The m. tensor fasciae latae primarily tenses the femoral fascia and the tendinous plate of the outer thigh. In addition, the muscle can support internal rotation of the thigh, and it participates in flexion and minimally in extension in the knee joint.
The m. piriformis spans the pelvis with its fibers and forms a di- rect connection between the spine and the thigh. The contraction (tension) of the m. piriformis causes external rotation in the hip joint from the normal position. In addition, the muscle supports the spreading of the thigh. When the leg is fixed, it rotates the pelvis so that it moves backward on the opposite side.
The mm. gemelli together primarily cause external rotation in the hip joint from the normal position.

Top 3 exercises for the gluteal muscles (glutes)

More exercises for the gluteal muscles (glutes)