The glutes consist of 3 muscles – the gluteus maximus, the gluteus...
E3Rehab@E3Rehab
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Nov 28, 2025
~1 min read
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The glutes consist of 3 muscles – the gluteus maximus, the gluteus medius, and the gluteus minimus. Together, they contribute to 4 primary motions: hip extension, hip abduction, hip external rotation, and posterior pelvic tilt.
If you want to maximize the development of your glutes, you should incorporate these five categories of exercises:
1. Squats, Lunges, Split Squats, Step Ups (and other similar exercises)
2. Deadlift and Hinge Variations
3. Bridges, Hip Thrusts, & 45 Degree Hip Extensions
4. Kickback Variations
5. Hip Abduction & External Rotation Exercises
Don’t overemphasize the importance of what you’re feeling in the moment when performing these movements. If you’re training at least 2 to 3 times per week, focusing on good technique, and prioritizing progressive overload, you’re on your way to reaching your goals.
And if you’ve been concerned about gluteal amnesia, don’t be. You don’t need to do anything special.
Examples 👇
🧵
If you want to maximize the development of your glutes, you should incorporate these five categories of exercises:
1. Squats, Lunges, Split Squats, Step Ups (and other similar exercises)
2. Deadlift and Hinge Variations
3. Bridges, Hip Thrusts, & 45 Degree Hip Extensions
4. Kickback Variations
5. Hip Abduction & External Rotation Exercises
Don’t overemphasize the importance of what you’re feeling in the moment when performing these movements. If you’re training at least 2 to 3 times per week, focusing on good technique, and prioritizing progressive overload, you’re on your way to reaching your goals.
And if you’ve been concerned about gluteal amnesia, don’t be. You don’t need to do anything special.
Examples 👇
🧵
2
Front Foot Elevated Reverse Lunge
0:14
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Rear Foot Elevated Split Squat
0:11
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RDLs
0:14
5
Barbell Hip Thrust
0:12
7
Roman Chair Hip Extension
0:16
8
Cable Kickback
0:14
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Cable Hip Abduction
0:12