So you want to know the best gluteus medius and minimus exercises for bodybuilding? You also know the gluteus muscles as the butt muscles. These muscles are attractive and some of the body’s most powerful muscles. The gluteus medius is the larger of the two muscles on the hip’s outer side. The minimus is a smaller muscle located underneath the medius. The primary function of these muscles is to stabilize the hip and keep the leg from moving outwards. These muscles are also responsible for abducting (moving the leg away from the body) and rotating the leg.
The following are the ten best exercises for developing these muscles:
- Glute Bridge
- Hip Thrusters
- Barbell Squats
- Leg Presses
- Good Mornings
- Glute Kickbacks
- Lateral Box Step-Ups
- Glute Ham Raise
- Single-Leg Glute Bridge
These exercises should be a part of your regular workout routine to develop strong and defined glute muscles.
A Glute Workout Plan
Focus on compound exercises that work for multiple muscle groups to get the most out of your glute workouts. These exercises are the most effective for building strength and size. The following is a sample workout routine that you can follow to work your glutes:
- Glute Bridge: 3 sets of 10-12 reps
- Hip Thrusters: 3 sets of 10-12 reps
- Barbell Squats: 3 sets of 8-10 reps
- Leg Presses: 3 sets of 10-12 reps
- Deadlifts: 3 sets of 6-8 reps
- Good Mornings: 3 sets of 10-12 reps
The Last Word on the Gluteus Medius and Minimus Exercises for Bodybuilding
Start your workout with a warm-up set of each exercise. Once you’ve warmed up, increase the weight and perform three working sets. Rest for 60-90 seconds between sets. Perform this workout 2-3 times per week for best results. Remember to focus on quality over quantity. Use a weight that challenges you and perform each rep with perfect form.
If you can do over 12 reps, the weight is too light. The weight is too heavy if you can’t reach the recommended reps. Use a weight that allows you to reach muscle failure by the target rep range. For example, if you’re supposed to do 12 reps of Glute Bridges, and you can only do 10, that’s OK. Just make sure you use the same weight for all three sets. Muscle recovery is just as important as the workout itself. Get enough rest and eat a balanced diet to support your training.
Follow these tips, and you’ll be on your way to building a sexy backside. What do you think? Please share your response in the comments so others can benefit from your experience.