For instance, simply squatting for a better butt, say doing only a back squat, isn't really addressing all of these different actions!
BUT even with a basic move, like a squat, you can change it up to not only build strength, and drive muscle gains or growth, but also help you prevent injury by the different loads or equipment you use, the range of motion you complete and even your overall body positioning!
You could take that same squat movement and add a mini band right below or above your knees. This change in how you're adding resistance will help your glute medius to fire, which may be key if you have knee valgus, your knees tend to cave in, or even IT Band issues.
You could even make it a pulse squat to change up the range of motion and create a better "burn." This will help you work your glutes while creating less muscle tissue damage!
Earlier I also mentioned that barbell hip thrusters are a great glute exercise because they highly activate the glutes.
You can use heavy loads with this move while focusing more on your glutes. Because of the high levels of activation and smaller range of motion, plus the fact that you are actually placing the most tension on the glutes when they are shortened, you are able to build strength and muscle in a different way!
Even switching things up to do a unilateral hip thruster, say with your feet up on a box is another way to challenge your glutes AND even correct imbalances between both sides.
But even doing these two moves, you still aren't addressing all of the different actions your glutes can help you perform, which is why there is really no one move that is best.
Especially if you struggle to activate your glutes, or have knee, hip, lower back or even ankle pain, working your glute medius is key.
While some of these moves often look silly, things like mini band lateral raises, fire hydrants, clams, band hip rotations...can all be key to working your glutes fully so you are strong in every direction.
And even the slight variations of these moves you perform help you target different aspects of your glutes.
For instance, ever think you want to work your "upper butt" a bit more?
Well studies have show that you can actually activate your upper glute maximus fibers MORE with abduction and external rotation moves like the ones I mentioned above!
Variety in the movements you perform for your glutes is key if you really want to build strong glutes that help you prevent aches and pains, run faster, lift more and...well...that look perky and amazing!
No one move will do the trick.
It is about including moves that address all of those different actions and do it in different ways. Simply changing up the range of motion you perform, the way you lean on a side step or shuffle or even the type of resistance you use, say a mini band versus weights, can make a huge difference in your glute training!
So how do you now create a glute training routine to get you results?