The gluteal muscles are among the largest and most powerful muscles in the human body. They play a critical role in locomotion, posture, athletic performance, and injury prevention. Yet, many individuals struggle to develop strong and well-formed glutes, often due to ineffective exercise selection or poor training methodology.

This article examines five of the most scientifically validated glute exercises. Each section explains the biomechanics, supporting research, and practical applications to help athletes, coaches, and recreational lifters maximize glute development.

Anatomy and Function of the Glutes

The glutes consist of three primary muscles: gluteus maximus, gluteus medius, and gluteus minimus. • Gluteus maximus: The largest of the three, responsible for hip extension, externa

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