Cover the gluteus maximus and the side glutes with deep hip flexion, near-lockout extension, and abduction using household support.
Gluteus maximus — The large superficial one you sit on, from the back of the pelvis and sacrum down and out to the thigh bone and the thick band on the outside of the thigh.
Gluteus medius — Higher and further round the side, from the outer blade of the pelvis to the bony knob at the top of the thigh bone.
Gluteus minimus — Directly beneath the medius, running from the same outer blade of the pelvis to the same knob.
Extends and outwardly rotates the hip
Stand up from a low chair without using your hands and pause halfway. What clenches underneath you as the hips travel forward is gluteus maximus on its main job.
Moves the thigh out to the side
Stand beside a wall and press the outside of the near thigh into it. The pad high on the side of that hip that firms up is medius and minimus — a direction no squat or thrust asks for.
Keeps the pelvis level on one leg
Stand on one leg with a hand on the side of that hip. What switches on to stop the opposite hip dropping is the same lateral pair, doing quietly what it does at every step you take.
Frequently asked questions
Are squats enough for the glutes?
For gluteus maximus, largely yes — it has strong leverage extending a deeply flexed hip, which is exactly what the bottom of a squat asks for. What squats do not supply is the side direction: moving the thigh out and holding the pelvis level are the lateral glutes’ jobs, and no amount of squatting loads them directly. That is the gap side-lying abduction fills, and why “train the glutes” cannot mean one movement.
Are hip thrusts better than squats?
Not universally. Over nine weeks the two produced similar gluteal growth, while the squat grew the thighs more and each exercise improved its own strength test most.[1] Notably, the hip thrust’s higher acute muscle-activation readings did not predict that outcome. The honest difference is where each is hardest: the squat with the hip deeply flexed, the thrust near lockout. Both are useful, for that reason rather than for a ranking.
Why do I feel side-lying raises in the front of my hip?
Usually because the pelvis has rolled backward or the leg has drifted forward, which turns the movement into hip flexion — the leg rises higher and the lateral glutes do less.[2] Keep the hips stacked one above the other, the working leg slightly behind the line of the torso, and the top foot turned a little toward the floor. Height is not the measure; the pelvis staying still is.
What does a split squat train in the glutes?
It is how a household bag becomes meaningful load: one leg carries most of the work through a deep hip and knee bend. A controlled forward lean of the torso increases the demand on gluteus maximus rather than being a fault. Keep the front foot as the stable base and let the rear support hold position only — once it starts carrying weight, the exercise has quietly become a balance contest instead.
One common mistake
• Measuring glute work by how high the hips or leg can travel.
• A high thrust created by lumbar extension and a high side raise created by pelvic roll both borrow motion from elsewhere.
• Stop where the femur has completed the intended action and the pelvis remains controlled.
What's normal
A deep, filling fatigue in the buttock itself, often with a stretch felt high on the back of the thigh at the deepest part of the movement. Sitting down is usually what reminds you the next day.
How sore is normal? →Stop if you notice
Sharp pain in the groin or deep inside the joint, or a catch or click as the hip travels through its range. Pain that changes how you walk, or numbness and pins and needles down the leg rather than muscular effort in the buttock.
These guides are general information, not medical advice. Stop for sharp or persistent pain, and consult a qualified professional before beginning any exercise program.