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Your one-stop guide to glutes workouts.


Definition. Glutes, the muscles of the buttock that move the thigh, especially the gluteus maximus.

Shape, lift, and tone your glutes through a combination of leg exercises and cardio. This approach not only boosts muscle definition but also enhances overall health.

Glute exercises are the key to sculpting and shaping your glutes. Here’s why:

  • Toning: Targeted exercises like leg raises, hip hitches, and knee dips engage gluteal muscles, promoting toning and definition.
  • Shape Enhancement: Strengthening these muscles contributes to a well-defined, curvier appearance.
  • Lifting Effect: Strong glutes provide a natural lift, enhancing the overall aesthetic.
  • Functional Support: Gluteal muscles play a crucial role in posture, movement, and balance. Daily activities become easier with robust glutes.

Add an extra boost with cardio:

  • Stair Climbing: A stepping workout on a StairMaster machine (or regular stairs) engages glutes, calves, quads, and hamstrings. It burns fat while building lean muscle mass.
  • Cycling: Exclusive lower-body use during cycling strengthens glutes.
  • Elliptical Machine: Provides low-impact cardio, engaging glutes and promoting fat loss.
  • Sprints: Intense bursts of running activate glutes and enhance overall fitness.
  • Walking uphill/ on an incline: Burns more calories, targets the glutes and back of your legs, and improves cardiovascular fitness.

Glutes Workouts

All the tools to tone and shape your glutes.

Your body shape is a reflection of the shape of your bone structure and distribution of body fat and muscle. It’s a good idea to take this into consideration when setting goals. For example, someone with a pear shape is likely to have more curvaceous glutes compared to someone with an inverted triangle shape.

Stair Climbing

Step up and sculpt your glutes.

Glute Exercises

Tone and strengthen your glutes with these exercises.

Elliptical Machine

Walk your way to stronger, bigger glutes.

Find out many calories you’re burning. This calculator will determine how many calories you burn exercising based on your weight.


Another great way to tone your glutes.

Body Type

Knowing your body type can help you tailor your workouts to your specific needs and set better goals.

Body type is different from body shape. Learn how, from the guides above and use this calculator to help you determine your body type. For example, someone with a mesomorph body type will naturally have larger, more sculpted glutes than someone with an ectomorph body type.