Buttocks (Gluteus Maximus) Exercises

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*Click on either of the images above to find exercises by their muscle group

 

Exercises


Inner Thigh (Groin) Exercise with Exercise Band
Summary

This exercise targets the inner thigh (groin) muscles. It also works the glutes (hip stabilizers) of the leg you are standing on while doing the exercise.

  • Muscle Group: Buttocks, Groin: Inner Thigh, Hip Stabilizers
  • Equipment: Exercise Tube or Band
  • Categories: Strength
Heel Kickbacks over the Exercise Ball
Summary

This is a great exercise for the gluteal muscles (buttocks).

  • Muscle Group: Buttocks, Hamstrings, Hip Stabilizers
  • Equipment: Exercise Ball, Exercise Tube or Band
  • Categories: Strength
Buttocks, Back and Thigh Exercise I
Summary

This exercise especially targets the buttocks muscles.

  • Muscle Group: Back, Buttocks, Hamstrings, Back: Lower, Quads, Core, Hip Stabilizers
  • Equipment: Exercise Ball, Exercise Tube or Band
  • Categories: Strength, Core
Buttocks, Back and Thigh Exercise II
Summary

If this exercise is performed correctly, you can target many muscle groups at once.

  • Muscle Group: Back, Buttocks, Back: Lower, Outer Thigh - Hip, Core, Hip Stabilizers
  • Equipment: Exercise Ball, Exercise Tube or Band
  • Categories: Strength, Core
Mini Bicycles with the Exercise Ball
Summary

This exercise targets the thighs as well as the core.

  • Muscle Group: Hip Flexors, Buttocks, Hamstrings, Quads
  • Equipment: Exercise Ball
  • Categories: Strength
Supine Heel Lifts with the Exercise Ball
Summary

This exercise targets the thigh muscles.

  • Muscle Group: Hip Flexors, Buttocks, Hamstrings, Quads
  • Equipment: Exercise Ball
  • Categories: Strength
Posterior Leg Raises on Hands and Knees on BOSU
Summary

Using the BOSU, this exercise targets the glutes (buttocks) and lower back.

  • Muscle Group: Back, Buttocks, Hamstrings, Back: Lower, Abs: Side, Core, Hip Stabilizers
  • Equipment: BOSU
  • Categories: Core, Balance
Side (Oblique) Crunches on BOSU (Advanced)
Summary

This exercise focuses on the obliques and hip abductors.

  • Muscle Group: Back, Buttocks, Back: Lower, Outer Thigh - Hip, Abs: Side, Abs, Core, Hip Stabilizers
  • Equipment: BOSU
  • Categories: Strength, Core, Balance
Single Leg Glute Bridge on BOSU
Summary

This is a glute and core strengthening exercise.

  • Muscle Group: Back, Buttocks, Hamstrings, Back: Lower, Core, Hip Stabilizers
  • Equipment: BOSU
  • Categories: Strength, Core, Balance, Pilates
Back Extensions on Exercise Ball
Summary

Lower Back Exercise

  • Muscle Group: Back, Buttocks, Hamstrings, Back: Lower, Core, Hip Stabilizers
  • Equipment: Exercise Ball
  • Categories: Strength, Core
Squats on Upside-Down BOSU
Summary

This exercise focuses on the quads and overall stability.

  • Muscle Group: Buttocks, Quads, Hip Stabilizers
  • Equipment: BOSU
  • Categories: Strength, Balance
Glute/Hamstring Bridge with Feet on Exercise Ball
Summary

This exercise targets the core while also working the hip stabilizers and hamstrings.

  • Muscle Group: Back, Buttocks, Hamstrings, Back: Lower, Core, Hip Stabilizers
  • Equipment: Exercise Ball
  • Categories: Strength, Core, Pilates
Posterior Leg Raises on BOSU
Summary

Glute and lower back exercise.

  • Muscle Group: Back, Buttocks, Back: Lower, Core, Hip Stabilizers
  • Equipment: BOSU
  • Categories: Strength, Core, Pilates
Single Knee to Chest Lower Back and Glute Stretch
Summary

Lower back and hamstring stretch

  • Muscle Group: Back, Hamstrings, Back: Lower
  • Equipment: Exercise Mat, None
  • Categories: Stretches
Hip Flexor and Groin Stretch
Summary

This exercise is designed to stretch the hip flexors, calves, and groin muscles. As with all stretching you should only do them after an adequate warm-up to avoid injury.

  • Muscle Group: Calves, Hip Flexors, Buttocks, Groin: Inner Thigh, Hip Stabilizers
  • Equipment: Exercise Mat, None
  • Categories: Stretches

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