If you’ve never stepped foot in a gym—or it’s been decades since your last workout—it’s completely normal to feel unsure about where to start. You might be asking yourself: What if I do it wrong? How do I know I’m doing it right? Or, what’s the point of working out my glutes anyway?
Here’s the good news: glute exercises don’t have to be complicated or intimidating. With the right guidance, you’ll not only build strength and stability but also boost your confidence each time you move. This guide breaks down the basics, explains why glutes are so important, and walks you through 12 beginner-friendly exercises you can start today.
How to Target Specific Muscles
What are the glute muscles?
Your “glutes” aren’t just one muscle. They’re made up of three different muscles that work together to help you move, support your body, and even protect your back.
- Gluteus Maximus – The largest muscle in your backside, responsible for hip extension (think standing up from a chair or climbing stairs).
- Gluteus Medius – Found on the outer side of your hip, this muscle helps with balance, stability, and side-to-side movements.
- Gluteus Minimus – The smallest of the three, this muscle supports your pelvis and works with the medius to keep you steady.
What are the benefits of working out my glutes?
Strengthening your glutes isn’t just about appearance—it’s about function.
- Lower body support – Strong glutes take pressure off your hips and knees, making everyday movements like walking, bending, and standing easier.
- Alleviate pain – Weak glutes often contribute to lower back pain. Strengthening them helps relieve pressure and build stability.
- Improve posture – Good glute strength keeps your hips aligned and supports better overall posture.
- Confidence boost – Moving better, feeling stronger, and seeing progress all add up to more confidence in and out of the gym.
Beginner-Friendly Glute Workouts
Here are 12 simple, low-impact exercises that target your glutes. You can do most of them at home with little to no equipment.
- Dumbbell Squat – Hold a dumbbell at your chest and squat down, keeping your chest lifted.
- Lunges – Step forward, bend both knees, and push back to standing. Alternate legs.
- Goblet Squat – Similar to a dumbbell squat, but focus on holding the weight close to your chest for added support.
- Bridge – Lie on your back, bend your knees, and lift your hips toward the ceiling.
- Hip Thrusts – Place your upper back on a bench or couch, feet flat, and drive your hips upward.
- Step Ups – Step onto a sturdy chair or bench with one foot, then step down. Alternate sides.
- Bulgarian Split Squats – Place one foot behind you on a bench, then squat down with the front leg.
- Side Lunges – Step to the side, bend one knee, and push back to center.
- Reverse Leg Lift – On hands and knees, extend one leg straight back and squeeze at the top.
- Curtsy Squat – Step one leg behind you diagonally and lower into a squat.
- Leg Kickbacks – On all fours, bend your knee and kick your foot upward.
- Clamshell – Lie on your side with knees bent, open and close your top knee like a clamshell.
How Do I Know I’m Doing It Right?
This is one of the most common concerns beginners have, and you’re not alone. Here are a few tips to make sure your form is solid:
- Start slow – Focus on mastering the movement before adding weights.
- Mirror check – Practicing in front of a mirror helps you see if your posture is correct.
- Feel the burn – You should feel your muscles working in your glutes, not your lower back or knees.
- Ask for guidance – Trainers at your local gym are there to help you learn safely.
Ready to Get Started?
If you’re in Lubbock and want a safe, supportive place to build strength, we’ve got you covered. Our gyms in Lubbock offer a 3-day free trial so you can explore the equipment, meet the trainers, and try these beginner glute workouts for yourself. Our BLT class targets the booty, glutes, and thighs! Search fitness gyms in Lubbock or stop by today and start your free trial. A stronger, healthier you is right around the corner.