Why are strong glutes important? How to train for solid glutes?

Round, juicy glutes play a vital role in aesthetics — but have you ever thought about why strong glutes are essential, not just for a good-looking shape, but for your upright posture, athletic performance, and health? 

The gluteal complex is the engine of your whole body—it generates power and initiates almost all human movement. It also happens to be the strongest muscle in the body. Walking, running, jumping, golf swinging, sitting on the sofa, or just taking a little step, your glutes are working on your hips' rotational flexion and extension to stabilize your pelvic and lower back.

The reasons why strong glutes are important?

Avoid the risk of Dead Butt Syndrome.

Dead Butt Syndrome, technically known as “gluteal amnesia,” means that a person’s glutes forget or be depressed to do their job — typically stabilizing the pelvis and affecting the body’s alignment — because of glute inactivity or a sedentary lifestyle.

Alleviate Lower Back Pain

Neglecting gluteal strength is a common source in the daily life of directly to common back and lower body pain for many people. The gluteal muscles are in the mid position of the body, connecting the upper trunk to the lower body structures, including the sacrum, pelvis, and femur. Through the effects of the kinetic chain, weak gluteal muscles can lead to the lower back, knees, and hamstrings having to undergo more pressure, increasing the likelihood of strains. 

Therefore, strengthening the glute can help to power your moves, support your weight, alleviate lower back pain and get an upright posture.


Improve Athletic Performance

Have you ever seen a powerful athlete with a flat butt? You'll find your answer by looking at the Chinese flying man—Su Bingtian and the NBA Shooting Guard—James Harden.

Athletes who need quick changes in direction—like basketball, football, and tennis player- leverage the gluteus medius and minimus to help rotate the hips, creating propulsive force and momentum to change directions. Sprinters who do not need to change directions but only sprint forward need to activate the gluteus maximus because hip extension ensures a source of power for acceleration and sprinting.

So hip strength is essential for endurance, explosive power, and pain prevention. It has been proven that athletes who work on developing strength and power in their glutes, hips, and posterior chains perform better.


Glutes exercises you can do at home without weights 

Start by doing at-home bodyweight exercises that target the glute. Turn this list from speediance’s fitness experts into a home glute workout by performing each movement 12 times, 4 sets in total. Let’s get rid of your weak glutes!


  • Squat

How to:

  1. Begin with your feet hip-width apart. 
  2. Keep your torso straight, chest up, and core nice and tight. 
  3. Descend to a deep squat, sending your hips back and down as if there is an invisible chair. 
  4. Knees out. Screw your feet into the floor to lift back up. Then repeat.


  • Single Leg Glute Bridge

How to: 

  1. Lie on your back with your knees right over your ankles. 
  2. Place your arms at your side with palms down and push your heels into the floor. 
  3. Lift your hips off the ground, and hold for seconds at the top. 
  4. Lower your hips and kiss the ground before lifting up again. Squeeze your glutes throughout the movement. 

Tips: Don't over arch your back, and keep your chest open.


  • Lunge

How to:

  1. Stand up straight with feet hip-width apart. 
  2. Step one foot forward and lower yourself until your knees are 90-degree bent. 
  3. Holding the lunge for a second, press down through the heel of the front foot and squeeze the glutes to return to standing. 


  • Clamshel

How to: 

  1. Lie on your side with your feet and hips stacked, your knees 90-degree bent, and your hand supporting your head.
  2. Keep your feet together throughout. Slowly lift your top knee as far as possible without rotating your hip or lifting the other knee off the floor.
  3. Squeeze your glute at the top. 
  4. Slowly put down the top knee. Then repeat.

Tips: Using the resistance bands will get a better effect.


  • Glute Kickback

How to:

  1. Hold it against the wall or the door with both hands. 
  2. Stand tall with your core engaged and knees slightly bent. 
  3. Kick your working leg backward by engaging your glutes. Keep your standing leg firmly planted to maintain balance. 
  4. Slowly return to the starting position. Then repeat.


How to work your glutes with Speediance?

Speediance offers 200 lbs of digital power resistance, facilitating strength training, muscle building, and stamina building. You can also level up your training when you get stronger with dynamic weight mode—Eccentric Mode and Chain Mode utilizing.


  • Barbell Kneeling Squat

How to:

  1. Lock the pulleys to the footboard end with a barbell attached.
  2. Kneeling on the ground with knees hip-width apart.
  3. Place the barbell behind your neck, resting on your shoulders. Keep your knees underneath the bar.
  4. Sit your hips down on your heels, keeping your back straight and core tight.
  5. Lift up to an upright position by extending your hips. Isolate the glutes instead of using your legs. 
  6. Squeeze your glutes at the top for a second, and then repeat. 


  • Barbell Squat

How to:

  1. Lock the pulleys to the footboard end with the barbell attached.
  2. Place the barbell behind your neck, resting on your rear shoulders.
  3. Keep your back straight, chest up, and core nice and tight.
  4. Assume a stance with your feet shoulder-width apart with feet slightly ducked outwards. 
  5. Descend yourself by engaging your glutes until your thighs are parallel to the floor. 
  6. Push through your heels to drive your body back up.


  • Single-Leg Deadlift

How to:

  1. Lock the pulleys to the footboard end with a barbell attached.
  2. Pick up the barbell in a regular deadlift position.
  3. Start by standing tall on one leg; your load leg can be slightly bent.
  4. Lean forward, and sit your hips backward until your upper body is parallel to the floor.
  5. Make sure you have a tight midline, an open chest, and neutral hips.
  6. Driving with hamstring and hips, come to the standing position.

 Tips: Remember to keep a straight back throughout.


  • Cable Hip Abduction

How to:

  1. Anchor the pulley to the footboard end with the ankle strap attached. Put the strap on the working leg.
  2. Stand with the feet hip-width apart. Grab the pole for support. 
  3. Keep your back straight, chest open, and core nice and tight.
  4. Slowly extend your working leg out to the side as far as possible. Keep the other foot planted to maintain balance.
  5. Keep your hips square. Squeeze your glutes at the top, and hold for seconds.
  6. Inhale and lower your leg to the starting position.


  • Glute Pull Through

How to:

  1. Lock the pulley to the footboard end with the triceps rope attached.
  2. Keep your feet hip-width apart, grabbing the rope between your legs. 
  3. Hinge your hips, and push your hips back until you feel a nice stretch in your hamstrings and glutes.
  4. Keep a tight core and neutral spine throughout the motion.
  5. Extend your hips to push all the way through, and squeeze your glutes at the top. Then repeat.


  • Bent-Knee Deadlift

How to:

  1. Lock the pulleys to the footboard end with the barbell attached.
  2. Stand with your feet wider than shoulder-width.
  3. Hold the barbell with an overhead grip, just beyond shoulder width.
  4. Bend your knees and hips, roll the barbell against your shins, lower the bar toward the floor.
  5. Keep your back upright throughout the movement.
  6. Thrust your hips forward, pull the barbell up against your thighs, and squeeze really hard on your glutes as you stand up. 


Try These Speediance Workouts to strengthen your glutes.

You can curate the above movements into a custom workout template or try the following expert-level glutes-target workouts and programs.


Toned Legs & Round Butt

In this workout, compound movements like squats, deadlifts, and single-joint isolation work together to target and activate your glute and hamstring muscles, and you'll definitely feel the burn.


Strength training: Glute Pump

This exercise routine complies with the Pyramiding Training Principle, which gradually raises the weight while lowering the reps until muscle fatigue is reached to achieve a better effect on muscle building.


Quick Fit: Lunch Break Glutes & Legs Workout

Let's hit some glutes and legs over lunch break today! Recharge the rest of your day.


Activation: Glutes Workout

This workout aims to activate your glutes to improve your hip's flexibility & stability, and movement quality for the upcoming weightlifting.


Half-Range Meets Slow-Eccentric: Glutes Workout

This ultimate glutes workout adopts the half-range and the eccentric training method to create a new training experience for our glute muscles. It fits intermediate and advanced-level trainers who can hit high intense and high-volume training.



Writed by Benny Chan