The gluteal muscles are among the largest and most powerful muscle groups in the human body. They play a critical role in posture, athletic performance, and injury prevention. Yet, many beginners struggle to activate and strengthen these muscles effectively. Weak or underdeveloped glutes are associated with lower back pain, reduced sprint performance, and increased risk of knee injuries.

This article outlines five science-backed strategies to build stronger glutes, backed by peer-reviewed evidence and practical recommendations.

Why Glute Strength Matters

The gluteal complex consists of three muscles: gluteus maximus, gluteus medius, and gluteus minimus. Collectively, they are responsible for hip extension, abduction, and stabilization of the pelvis. Strong glutes are essential for: •

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