How To Grow Your Glutes? Tips And Tricks!

Often underestimated, glutes or gluteal muscles are important in maintaining the strength and stability of your lower body. They are not just useful in supporting posture but help in improving the performance of various movements. From reducing injuries to improving body posture, gluteal muscles are essential. This article paves light on the details of gluteal muscles, their benefits, and things that help to grow and strengthen them. So, if you are a fitness enthusiast or someone who loves to maintain a healthy body, read more and discover further details of gluteal muscles.

What are the glute muscles?

Glute muscles or gluteal muscles are a muscle complex that plays a vital role in the dynamic movements and stability of humans. They are located at the posterior side of the pelvic area and act as a channel in several neurovascular activities. This muscle complex consists of three major muscles called the gluteus maximus, gluteus medius, and gluteus minimus. 

The gluteus maximus is the largest and most superficial muscle compared to others. This muscle which extends from the pelvis to the gluteal tuberosity of the femur has a pivotal role in the upright posture of the human body. It also helps in the extension and external rotation of the thighs. The gluteus medius and gluteus minimus are similar in structure and function. They help in the internal rotation of the thighs and stabilize the hips and the pelvis. 

Maintaining the health and strength of these muscles is very important. Studies have shown that the weakening of gluteal muscles can lead to several issues such as gluteal tendinopathy, Iliobial band syndrome, patellofemoral pain syndrome, and others. 

Benefits of building strong glutes

Maintaining strong gluteal muscles helps the body in several ways. Some of the benefits of strong gluteal muscles are:

• Prevents injuries

Glutes are the major supporters of the lower back. So, if the glutes are not strong enough several lower body functions such as hip extension. As a result, the body will engage other muscles in these functions. However, as these muscles are not equipped for these activities the risks of injuries and sprains increase. So, maintaining strong glutes will prevent various injuries in the lower body.

• Improves body posture

Injuries and body posture are interconnected. The injuries may lead to disorientation of your lower body and pelvis. This will affect your whole body posture including shoulders, neck, and back. Moreover, if your glutes are not toned properly, your hip muscles will exert more pressure on your pelvis, causing an unnatural alignment. So, if your glute muscles are not well-maintained it will affect your overall body posture.

• Reduces back pain

A strong glute is essential to maintain a healthy back. As the glutes assist pelvic, hip, and truck movements, they have a role in different functions like running and walking. If the glutes are not strong enough the flexion of the hips that acts against the gravitational pull will be disturbed. This makes the lower back bear all the force involved in your motion leading to severe lower back pain.

• Enhances athletic performance

Gluteal muscles have a crucial role in most athletic performances like running, walking, jumping, and weight lifting. As mentioned, they also assist the movements of hips, truck, and pelvis. So, if the glutes are not strong enough, you will face difficulties performing various athletic activities.

How to grow your glutes?

Several exercises help to improve the strength and growth of gluteal muscles. Some of them include:

• Glute bridge

Glute bridge is a safe and effective exercise for beginners. Along with strengthening your glute muscles, this exercise also targets your hamstrings and core. It also improves the stability of your hips.

Steps to perform

1. Lie back on the floor with knees bent. Place your feet on the floor and your arms at the side with palms facing the floor.
2. Lift your hips off the floor by pressing your feet on the floor. Raise your body and maintain a straight line from your shoulders to knees.
3. Maintain this posture for around 5 seconds and then return to the beginning position.
4. Repeat this exercise for 2-3 sets of 10-15 repetitions.

• Jumping squats

This exercise not only strengthens your glutes, but also improves your heart rate, hips, calves, hamstrings, and quads. Although this exercise is highly effective people with knee, ankle, and hip problems may avoid trying them.

Steps to perform

1. Begin the exercise in a squatting position with your hands crossed in front of you.
2. Lower your body and then push yourself off the ground. Extend your hand to gain more momentum.
3. Squat back to the original position.
4. Repeat the exercise for 2-3 sets of 10-15 repetitions.

• Single-leg deadlift

This exercise that targets your glutes and hamstrings is ideal for intermediate to advanced people. Single-leg deadlift also improves your core stability and balance.

Steps to perform

1. Stand in an upright position with 2 dumbbells in both hands, placing them in front of your thighs.
2. Shift your weight to either side of your body with a small bent on the knees of the same side.
3. Hinge yourself until the leg on the other side parallels the floor.
4. Return to the upright position.
5. Repeat this exercise for 2-3 sets of 15 repetitions.

• Clamshell 

Unlike the other three exercises, clamshell targets the gluteus medius and gluteus minimus in the gluteal muscles. This exercise strengthens and enhances these two muscles while most other exercises neglect them.

Steps to perform

1. Lay on either side with your legs stacked. Use the arm on the side you lay to rest your head and place the other hand on your hip.
2. Keep one leg pressed to the floor and lift the other in a bending position to make a right angle.
3. Hold this position for a few seconds. Always keep your feet together and do not rotate the hip.
4. Lower the leg to the original position.
5. Repeat this exercise for 3 sets of 15 repetitions each on both sides.

• Walking lunges

Walking lunges benefit multiple muscles in the body. They tone the glute muscles, enhance the quadriceps, and improve balance.

Steps to perform

1. Stand by keeping your feet about hip-distance apart.
2. Step forward by keeping either of your legs about 2 feet apart.
3. Take the forward lunge position by bending the knee to the ground until it comes parallel to the ground.
4. Hold this position for a few seconds, move forward with the other leg, and repeat the same steps.
5. Repeat this exercise 20 times with alternative legs.

• Banded side step

This exercise strengthens the hip and glute muscles and can be performed with other exercises like squats or lunges to enhance the results. To perform this exercise you require a resistance band. The intensity of this exercise increases as the band nears the ankles. So, if you are new to the banded side step, you may perform it by placing the band just below your knees.

Steps to perform

1. Keep your feet shoulder-width apart and place the resistance band anywhere below your knees according to your convenience.
2. Slightly lower your butts and bend your knees.
3. Move sideways by placing one leg at a time.
4. Repeat the exercise for 10 times on each side.

How long does it take to grow your glutes?

Patience and consistency are the keys to achieving any goals. Perform all the exercises mentioned above regularly, so that you will start seeing results. Generally, with regular exercise, a person may take six to twelve weeks to grow their glutes. However, this is not a fixed time. The time may vary from person to person depending on their body type and heredity. However, a healthy diet is an advantage in growing your glutes.

Conclusion

A muscle complex consisting of three muscles called gluteus maximus, gluteus medius, and gluteus minimus are called gluteal muscles. These muscles have an important role in supporting most of the lower body functions. A strong gluteal muscle prevents injuries reduces lower back pain, improves body posture, and enhances athletic performance. According to various studies, weak gluteal muscles can lead to gluteal tendinopathy, Iliobial band syndrome, patellofemoral pain syndrome, and other diseases. 

Various exercises help to strengthen and grow your glutes. Some of them include the glute bridge, jumping squats, walking lunges, single leg-deadlift, clamshell, and banded side steps. With consistent exercise and a healthy diet, people may achieve stronger glutes within 6-12 weeks. However, some factors like body type and heredity may cause changes in results.

FAQs