Most of us spend time doing squats and lunges, but working on the deeper glute and hip muscles can help give our hips a more sculpted look and provide strength and stability in our back and hips. We’re talking about gluteus medius and minimus here. Those muscles aren’t there for aesthetics – they’re important for keeping our hips stable and our knees aligned.
Do you also want to define those curves well and just look better?
This guide covers comprehensive glute exercises you can perform at the gym and at home to enhance your curves. Let’s find out.
To effectively work your glutes in a more robust way, you need to focus on the gluteus medius and gluteus minimus. Although the gluteus maximus, which is the largest muscle, does most of the power work, the smaller muscles help move your leg outward and inward and keep your hips and pelvis stable (1, 2).
Single-leg exercises and side-to-side (lateral) movements are often the most effective for activating the deeper gluteal muscles.
If you have access to a full gym, these machines allow you to add the heavy resistance that’s necessary for muscle growth (hypertrophy).
| Machine | Best exercise | Why it works |
|---|---|---|
| Seated abductor machine | Seated hip abductions | Directly isolates the medius (7). Pro Tip: Lean slightly forward to increase the stretch |
| Cable machine | Standing cable abduction | Provides constant tension throughout the entire movement |
| Leg press | High and wide leg press | Placing your feet high and wide on the platform shifts the load away from the quads and onto the glutes |
Recent research using muscle tracking and movement analysis has shown that some exercises better target the side glutes than others.
A 2009 study published in the Journal of Orthopaedic & Sports Physical Therapy indicates that simple isolation exercises, such as side-lying hip abduction (leg raises), are highly effective for activating the gluteus medius (8).
However, exercises such as side planks and resisted single-leg squats create the most strength and tension in the gluteus medius and minimus. In simple terms, isolation exercises help you feel the burn. On the other hand, strength- and balance-based movements are the key to building stronger, more developed glutes.
Read more:Glute Workout Routine: 7 Must-Have Exercises and Tips
Focus has recently shifted to functional loaded abduction. It involves exercises where your body position, balance, and load all matter. Although the hip abduction machine is popular for deep gluteal exercise, your stability and torso angle play a bigger role in how much muscle you actually build.
Here are some more options for working your deeper gluteals:
The clamshell has long been seen as a beginner’s exercise. However, a weighted side-plank clamshell, where you lift your hips while keeping your knees open, can increase the challenge to your glutes.
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Despite the regular lunge, the curtsey lunge puts the gluteus medius into a deep stretch. This type of stretch under load, which is known as eccentric loading, is another great way to stimulate muscle growth (9), and this factor makes it one of the best glute exercises for development.
Most people kick straight back during this move. However, kicking back at a 45-degree angle better aligns the resistance with the muscle fiber (10). This can make the exercise more effective.
These exercises can play a central role in developing the deeper glutes. Beginners can start with lighter, simpler versions, while more advanced variations are ideal for building strength and muscle over time.
When you step into a gym, you’ll notice that most machines are focused on straight, forward-and-back movements, also known as the sagittal plane. However, building your side glutes requires resistance that works side-to-side.
If you want to go beyond the squat rack, specific side glute exercises with gym machines are also effective for targeting and isolating the gluteus medius and minimus.
The Seated Hip Abductor
The seated hip abductor is one of the easiest and most effective machines for targeting the side glutes. As it guides your movement, it’s particularly useful for beginners who are still learning how to engage the right muscles.
The steps to exercise on this machine are:
The way you position your body on the machine matters. Remember, sitting tall with your core engaged helps you remain in control.
The Multi-Hip Machine
Often found tucked away in a corner, this machine has a rotating arm that moves in all directions. It’s one of the most flexible machines for side glute training.
Here’s how you can use this machine correctly:
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The 45-Degree Extension
This machine is typically used for lower-back or glute-ham work, but a small adjustment can make it an effective deep glute exercise.
To do this, you need to:
You’ll find several other options when you start looking for deep glute exercise machines. Evidence supports the use of machines for developing the side glutes.
For example, a study by Andersson and Herö (2011) examined a device called the Proprio-plate (Proprioplattan). It was designed to add lateral resistance during squats. This resistance continuously activates the gluteus medius to prevent the knees from collapsing inward.
The results showed significantly greater gluteus medius activation than with regular bodyweight squats. The muscles were working throughout the full range of motion. The device also activated both sides evenly, supporting better pelvic stability and left-right muscle balance (11).
Therefore, these are the signs that machines are great tools for enhancing your side glutes.
A comprehensive glute exercise targets the muscles deeper in your hips and glutes. Although gym machines are great, beginners can build a strong foundation using the best bodyweight glute exercises before adding weights or equipment.
Perform this workout 2 to 3 times per week. Rest for 30-45 seconds between sets.
Bodyweight Squats
2-3 sets of 12-15 reps
Side-Lying Leg Raises
2-3 sets of 12-15 reps per side
Clamshells
2-3 sets of 15 reps per side
Lateral Lunges
2 sets of 10-12 reps per side
Glute Bridge Hold
2 sets of 20-30 seconds
This workout sequence shows that the best bodyweight glute exercises don’t need to be complicated. Once these exercises feel comfortable, you can gradually progress to gym machines or weighted variations for greater results. If you’re curious about the best glute workout, check out our earlier article.
When performing side glute exercises at the gym, female workout enthusiasts often find themselves in a fix. Should we do this training every day or take breaks? This is one of the commonly asked questions.
When you train your deep glutes, tiny tears form in the muscle fibers. Your body needs time to repair these tears and rebuild the muscle. This is to make it stronger and more rounded, which usually takes approximately 24 to 48 hours (12).
Working the same muscles every day doesn’t give them enough time to recover. This can slow your results and increase the risk of hip pain or overuse injuries such as bursitis or tendonitis.
For the best results, aim for 2 to 3 sessions per week, with at least one day of rest between sessions. This may let you train at higher intensity and with heavier resistance, which is likely more effective.
Read more: Can Pilates Build Glutes Just Like Weight Training?
Building visible glutes takes time and involves both muscle hypertrophy (growth) and neurological adaptation. For most women, you may notice a slight firmness in the muscles within a couple of weeks. However, clear changes in hip shape usually appear after weeks of consistent training.
The timeline below might help you get a clear vision of how things work:
A study published in the Journal of Sport and Health Sciences emphasizes that mechanical tension is the primary driver of growth (15). This means that five minutes of focused, heavy work on a cable abduction machine or weighted lateral step-ups can turn out to be more effective for building your glutes than doing hundreds of unweighted exercises.
Honestly, it’s not because your glutes are broken – it’s probably one of these common mistakes:
Fix these issues, remain consistent, and your side glutes might start to show in a couple of months.
Yes, two days a week is considered to be the sweet spot for most lifters. As muscle protein synthesis remains elevated for about 48 hours post-workout, a twice-weekly frequency may help you maximize these growth windows while providing enough recovery time. Yes! To actually grow your glutes, your body needs extra fuel. Eating a little more than your usual calories, or at least staying at maintenance while getting enough protein, can give your muscles the energy to grow. Aim for approximately 1.6-2.2g of protein per kg of body weight to help repair and build your glute muscles. There isn’t a single “best” glute exercise. It depends on which muscle you want to emphasize. Hip thrusts are often considered the king for building the gluteus maximus because EMG research has shown high peak activation. However, if your goal is to develop the gluteus medius and minimus, lateral movements and single-leg exercises are essential. Your glutes are a mix of slow-twitch and fast-twitch fibers, so they like a mix of rep ranges. Combining both is key to stronger, fuller glutes. For the best muscle growth, you should aim for 8-12 reps on your main lifts. Note that your glutes can grow with a wide range of reps, from 6 to 30. So don’t stress too much about exact numbers – focus on working hard and feeling the muscle.Frequently Asked Questions
Is 2 glute days a week enough?
Do I need to eat more to grow glutes?
What is the number one glute exercise?
Do glutes respond better to high or low reps?
How many reps are best for glute growth?
Glutes play an important role in shaping your overall appearance.
When your curves are well-defined, they add confidence and a noticeable lift to your posture and silhouette. Strong side glutes can also improve your balance, stability, and hip function, which helps with everyday movements and workouts.
Include targeted exercises, use proper form, and give your muscles time to recover. And soon, you can build a rounded and shapely set of side glutes that complements your physique.
When all the cards are played right, you’ll be all set to slay with those curvy curves!
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