This article is part of our muscle building series and today we are exploring the best exercises to target the lower glutes.
I know I know. Many of you are likely reading this simply because of the aesthetics involved from targeting your glutes. If that is you, then we absolutely have you covered. But putting aesthetics aside for one moment…
the performance enhancing benefits that are on offer from targeting your lower glutes are massive! Whether you run, jump, push, squat or cycle when you exercise, knowing the best exercises to target the lower glutes is going to really help you out. So let’s dive right in!
Understanding the Lower Glutes
Now here I want to put a little disclaimer. Building big and strong glutes is possible, but I always want to emphasise the genetic component here. Our ability to build and grow a certain muscle will be heavily influenced by our genetics. Some of us require a little more work than others but don’t let that put you off.
The gluteus maximus is the largest muscle in the body. It helps with hip extension, rotation and stability, which makes it essential for strength and posture. Along with the gluteus medius, gluteus minimus and tensor fasciae latae, it belongs to the gluteal group of the hip muscles. The gluteus maximus extends from the pelvis to the gluteal tuberosity of femur [1]. The lower part of the gluteus maximus is often hard to target with standard exercises. It requires a little additional emphasis. Many people will focus on glute workouts but they struggle to specifically activate the lower portion of the muscle.
The gluteus maximus is the largest muscle of the glutes and it forms the prominence of the gluteal region..
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- The lower part of the gluteus maximus is often hard to target with standard exercises.
- The gluteus maximus, the largest muscle in the body, helps with hip extension, rotation, and stability, making it essential for strength and posture.
- Many people focus on glute workouts but struggle to specifically activate the lower portion of the muscle.
The 3 Best exercise to target the lower glutes
Dumbbell Step-Ups
Step-ups are great for targeting the lower glutes due to the hip extension involved in lifting your body onto the platform. The step up exercise, and the many variations on offer, have one of the highest gluteus maximus activation levels of all glute exercises [2]. Many personal trainers and physiotherapists recommend step-ups for building unilateral glute strength, promoting muscle balance and stability [3].
In order to increase lower glute activation, you must ensure that the step is high enough to allow full flexion at the hip. Ensure that the platform is roughly knee-height or above. This will really activate those glutes to get them working.
How to do a dumbbell step-up:
Pick up a pair of dumbbells and stand in front of the platform you are wanting to step on to (this can be a gym bench, a jump box or a step).
Let the dumbbells hang by your side throughout the movement - no need to lift them further or move them throughout the exercise.
Take a deep breath and brace your core.
Place your foot up on the platform, shift your weight forward towards that front foot, then push through the heel of your front to push your body upwards.
Exhale at the top of the movement, steady yourself so you’re standing at the top of the platform, before stepping back slowly and carefully to return to the start position.
Take a deep breath, brace your core and repeat starting with the other leg.
Bulgarian Split Squats
The Bulgarian Split Squat is one of the love/hate exercises. They are a tough exercise but you get a lot of bang for your buck with the movement! Although, as with most variations of lunges, you can shift the focus of which muscles you want to emphasise by shifting your bodyweight during it.
The Bulgarian split squat places more emphasis on the lower glutes, particularly when you shift more weight to the front leg and maintain a slight forward lean. Keeping your body more upright would put greater emphasis on the quadricep muscle. We always love lunging exercises with our clients because we get to improve our balance at the same time!
When doing your Bulgarian split squat, focus on depth of the movement. A deeper squat on that front leg will increase glute activation, especially the lower portion, which is why this is one of the best exercises to target the lower glutes. The UK's National Health Service (NHS) suggests unilateral exercises like Bulgarian split squats to improve balance, reduce injury risk, and strengthen hip muscles [4]. Lots of benefits!
How to do a Bulgarian Split Squat:
Start with your feet shoulder width apart, standing in front of a platform (this can be a gym bench, jump box or any step).
Bring one leg up behind you and place the ball of your foot on the platform. Lean slightly forward so that your weight is over your front leg.
Take a deep breath, brace your core and lower yourself until you reach around a 90 degree angle in your front knee.
Pause at the bottom of the movement (this is to prevent you bouncing out the bottom of the lunge), then push through your front foot to extend your front knee.
Exhale once you reach the top of the movement. Take a deep breath, brace your core and repeat for the desired reps.
Then bring that back leg forward to the starting position before repeating the previous steps with the other leg behind you.
Barbell hip thrust
Barbell hip thrusts are one of the best exercises to target the lower glutes. There are a few variations of this movement but firstly we will focus on the barbell hip thrust, as you can slowly build the weight/resistance up over time to really build your lower glutes. The barbell hip thrust will also indirectly target the other muscles of the leg, such the hamstrings, quads and calves.
The set up can feel a little awkward the first few times you do it, but we really recommend persevering because this exercise is a power house!
How to do a barbell hip thrust:
Place a pad on the bar to improve comfort ahead of the exercise.
Start sitting on the floor with your upper back against the bench.
Roll the bar up your legs until it is sat above your lap.
Bending at the knee, slide your feet back until your feet are flat on the floor.
Keeping your shoulder blades against the bench, lift your bum up off the floor. Your shins should be parallel to the floor.
Keep your chin tucked to your chest whilst looking forward towards the wall inf front of you. Keep this chin and eye positioning throughout the entire movement
Focussing on your glutes, drive the weight up using your hips and squeeze your glutes at the top of the movement. Pause at the top emphasising the contraction.
Lower back down to the start position and repeat for the desired reps.
Bonus exercise to help help target your lower glutes:
Banded Glute Bridges
Similar to barbell glute bridges, bodyweight glute bridges are an effective exercise for isolating the glutes, especially the lower part, as the movement emphasises hip extension. They are also more accessible as they can be done from anywhere if you have a resistance band!
Adding a resistance band just above the knees increases glute activation and prevents overcompensation from the hamstrings. Studies published in the Journal of Strength and Conditioning Research [5] show that resistance band glute bridges increase activation of the gluteus maximus even more than bodyweight versions.
Additional Tips
- Squeeze your glutes at the top of each rep for maximal muscle activation.
- Avoid relying on the lower back or hamstrings by keeping tension in the glutes throughout the movement.
- Combine these exercises with others like lunges and sumo squats for a well-rounded glute workout that addresses the lower portion.
Want more best exercises to target the lower glutes? Here are a few others you can check out:
Hex bar deadlift
Belt Squat
Traditional lunge
Traditional deadlift
Stiff-leg deadlift
Sumo deadlift
Conclusion - The best exercises to target lower glutes
We hope you found this helpful. Now that you are equipped with the best exercises to target the lower glutes, you’ll have even more power to add to your sporting performance! There are so many exercises for you to choose from to keep your workout routine feeling varied and fun.
References:
[3] UK physiotherapists often use step-ups to improve glute strength, cited in British Journal of Sports Medicine https://pmc.ncbi.nlm.nih.gov/articles/PMC11130056/
[4] Bulgarian split squat depth and lean improve glute activation (Men’s Health UK)
[5] Resistance band glute bridges increase lower glute engagement, according to Journal of Strength and Conditioning Research - https://journal.iusca.org/index.php/Journal/article/view/223/299
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