How to Increase & Harden the Gluteus Maximus

Written by corinna ricard-farzan
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How to Increase & Harden the Gluteus Maximus
Do exercises to tone your buttocks and improve stablilty. (NA/ Images)

Whether you exercise regularly or are just starting a workout regimen, you may find it difficult to tone and firm your gluteus maximus. If you are not performing exercises that specifically target your glute muscles, chances are they are not being worked hard enough to gain muscle. For instance, going for a 30-minute jog on a flat road is probably not going to be enough to increase muscle definition. Instead, move your jog to a hilly area or switch to cycling and add some glute-targeting exercises to your routine to achieve a firm and toned gluteus maximus.

Skill level:
Moderately Easy

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Things you need

  • Treadmill (optional)
  • Stationary bike (optional)

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    Reverse Hill Lunge

  1. 1

    Walk for 5 to 10 minutes to warm up before beginning your reverse hill lunges. When you are ready, stand on an incline with your back facing the base of the hill.

  2. 2

    Tighten your core muscles to prevent injury and lunge backward with your right leg. Your right knee should nearly touch the ground. Your left, or front, leg should form a 90-degree angle and your left knee should not stretch past your toes. Keep your hips square so one side is not in front of the other. Hold the lunge for two counts.

  3. 3

    Step your right leg back to the starting position so your feet are together. Repeat the lunge eight times with the same leg, holding the lunge for two counts each time. Switch legs and complete eight repetitions. This exercise targets the glutes, hips and thighs, which will not only tone your gluteus maximus but will also improve your stability.

    Hip-Lift Progression

  1. 1

    Lie on your back on a yoga mat for comfort. Your arms should be at your sides and your knees bent with your feet firmly on the floor.

  2. 2

    Raise your hips up toward the ceiling. Squeeze your glutes and thighs once your hips are fully raised. Count to one, then lower your hips back to the mat.

  3. 3

    Perform 60 repetitions of the lift, squeezing your glutes and thighs every time. To avoid injury, do not over arch your back.

    Toe Taps

  1. 1

    Lie on your back on a yoga mat for comfort. Your arms should be at your sides and your knees bent with your feet firmly on the floor.

  2. 2

    Raise your feet up and bend your knees so that your legs form a 90-degree angle with your calves parallel to the floor.

  3. 3

    Tap the toes of your left foot to the floor, bring your leg back to form a 90-degree angle, then tap the toes of your right foot to the floor.

  4. 4

    Continue the exercise for one minute. If your lower back feels strained, do not lower your toes all the way to the floor.


  1. 1

    Stand and position your feet so they are a bit more than shoulder-width apart with your toes pointing outward.

  2. 2

    Raise your arms straight out in front for balance, then tuck your tailbone under and lower your body as much as you can into a squat. Squeeze your glutes as you squat, lengthen your spine, and ensure that your knees never extend past your toes.

  3. 3

    Squat for one minute, then slowly raise your body back into standing position. Repeat the exercise as many times as you are able.

Tips and warnings

  • Only exercise for as long as you feel comfortable, but exercise at least three times a week. As you begin to get stronger and gain endurance, exercise for longer and do more repetitions of the exercise.
  • Do not over exert yourself. If you feel excessive pain during a workout, do not continue.

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