How long before I see results on my glutes?

With three sessions a week, the first changes show in four to six weeks.

I feel my legs, not my glutes. What should I do?

Shorten the movement and pause for a second at the top, squeezing. Glutes work when the hip extends, not when the knee bends.

Not at first. Later, a resistance band or a dumbbell on your hips adds load without gym equipment.

Glutes

23 exercises

How to train your glutes

The glutes are the biggest muscle in the body and they train with three movements: hip extension, abduction and stability. Bridges, hip thrusts, lunges, kickbacks and squats in their variations cover all of them — at the start without a single piece of equipment and in no more space than a mat.

Here you'll find the exercises on video, for home and gym, with form, common mistakes and the muscles involved, split into gluteus maximus, gluteus medius and upper glutes. To feel them work: push through your heels, squeeze at the top, don't arch your back. If your lower back is burning at the end of the set, your glutes sat it out.

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Frequently asked questions

How long before I see results on my glutes?: With three sessions a week, the first changes show in four to six weeks.
I feel my legs, not my glutes. What should I do?: Shorten the movement and pause for a second at the top, squeezing. Glutes work when the hip extends, not when the knee bends.
Do I need weights?: Not at first. Later, a resistance band or a dumbbell on your hips adds load without gym equipment.