Short answer
Yes, for most people it is worthwhile to train the glutes, either directly or through lifts like squats and deadlifts. The glute muscles are among the largest in the body and are involved in walking, climbing stairs, standing up, running and jumping.
What the glutes do
There are three main muscles:
- Gluteus maximus: the largest, extends the hip (moves the thigh backward) and helps with powerful movements such as sprinting and standing up from a squat.
- Gluteus medius: on the outer hip, helps move the leg out to the side and keeps the pelvis level when you stand on one leg.
- Gluteus minimus: the smallest and deepest, assists with hip stability and rotation.
Benefits of strong glutes
Everyday movement
Standing, climbing and carrying all draw on your hips. Better glute strength can make these tasks feel easier, particularly as we get older.
Lifting and athletic performance
The glutes contribute to squats, deadlifts and jumping and sprinting, so improving them can support these activities. Sports that rely on hip power, such as cycling, are an example; see glute exercises for cyclists.
Posture and back comfort
Weak or underused hip muscles are often discussed in connection with lower back or knee discomfort. The evidence is mixed and pain has many possible causes, so glute training should not be seen as a guaranteed fix. Some people find that stronger hips help how their back and knees feel during activity. If you have persistent pain, see a healthcare professional.
Balance and symmetry
Direct work, especially single-leg exercises, can help identify and reduce side-to-side differences.
Appearance
Many people train glutes for shape and muscle size. That is a valid goal, and the same exercises tend to build strength too.
Do squats and deadlifts already work the glutes?
They do, and for some people these lifts provide enough stimulus. Others, particularly those who feel mostly their quads or lower back, may benefit from adding hip thrusts, Romanian deadlifts, lunges or abduction work. Both approaches are reasonable; choose what you can do consistently.
Signs your glutes may be weak
Some possible signs, none of which is a diagnosis:
- Difficulty feeling the glutes during bridges or squats
- The knees drifting inward when squatting or stepping down
- Tiredness in the lower back or quads on movements where you expect the glutes to help
- Trouble balancing on one leg or hips dropping to one side when you walk
Sitting for long periods is sometimes blamed for “dead butt syndrome,” but a lack of activity is not the only cause of these signs. A coach or physical therapist can assess you properly.
How to test your glute strength
Simple checks include a single-leg glute bridge held for a set time on each side, a single-leg stand, or a step-down from a low box while watching your knee alignment. Compare your left and right sides. These are rough self-checks, not medical tests.
How often to train glutes
Two to three sessions a week works for most people. Our glutes workout routine for the gym gives a full session, and how many glute exercises you should do explains volume. If you want to target the outer, upper area, see exercises that target the top of the glutes.
Why do so many women train glutes?
Reasons vary (our female gym routine for toning is one example): appearance goals, athletic performance, injury-prevention concerns, and the popularity of glute-focused programs on social media. The benefits for strength and function apply to everyone, including men.
What is the 888 rule for glutes?
It is a social media label that creators describe in different ways. It is not an established guideline, so consider it optional.
Getting started
Begin with two sessions per week built on one or two compound lifts, a single-leg exercise and a simple abduction movement. Add weight gradually and keep notes on your progress.