The gluteus maximus – the large gluteal muscle – is not only aesthetically relevant, but also plays a central role in strength, stability and posture.
Whether sprinting, squatting or lifting: it is the engine for almost every high-performance movement of the lower body .
But which exercises actually promote maximum growth of this muscle?
A recent meta-analysis from 2025, published in Frontiers in Physiology , provides clear answers.
Scientifically proven: How resistance training builds glutes
Study source
The impact of resistance training on gluteus maximus hypertrophy: a systematic review and meta-analysis (Krause Neto et al., 2025, Frontiers in Physiology )
DOI: 10.3389/fphys.2025.1542334
Goal
The researchers wanted to find out which training methods, exercises and movement ranges are most effective for enlarging the gluteus maximus.
design
- Analysis of 12 controlled studies with a total of over 400 participants
- Comparison of different training methods (barbell, machines, bodyweight)
- Focus: Change in muscle cross-sectional area (hypertrophy) of the GMax
- Duration of training phases: 6 – 16 weeks
Result in figures
Resistance training led to a moderate but significant hypertrophy of the gluteus maximus.
→ Standardized Mean Difference (SMD): 0.71
Exercises involving large hip extension – such as hip thrusts or deep squats – showed the strongest effect.
The most effective exercises for gluteal hypertrophy
According to the meta-analysis, three exercise groups in particular achieve the greatest training effect:
1. Hip extension multi-joint exercises
-
Hip Thrusts ( barbell or machine)
Isolated hip extension with constant tension is the strongest stimulus for the gluteal muscles.
→ ideal: 3–4 sets × 8–12 repetitions -
Deadlift (Conventional / Sumo / Romanian)
It puts a lot of strain on the glutes during the stretch and simultaneously trains the back of the legs and core. -
Kettlebell Swings
Explosive hip extension, excellent for speed strength and muscle fiber recruitment.
2. Deep squats
The analysis confirms:
The deeper the squat, the stronger the growth stimulus.
- Full squats activate the gluteus maximus up to 35% more than half squats.
- Variations such as Bulgarian split squats or front squats increase the stimulus through stabilization and balance.
3. Combination exercises and volume work
The greatest progress was achieved by programs that combined multi-joint exercises with isolation movements:
- Leg press + hip thrust
- Squats + kickbacks on the cable machine
- Lunges + Glute Bridge
According to the analysis, this combination of stretching (squat) and maximal contraction (thrust) provides the optimal growth stimulus.
Why resistance training works so well for building glutes
-
Mechanical stress
Resistance training creates constant tension on the muscle fibers, especially in a stretched state. -
Metabolic stress
High repetitions (12-20 reps) in controlled movement increase blood flow and metabolic activity – triggers for hypertrophy. -
Muscle fiber recruitment
The gluteus maximus contains a high proportion of type II fibers (fast-twitch). These respond particularly well to intense, explosive movements – such as the hip thrust or kettlebell swing. -
Neuromuscular activation
Studies show that the gluteus is most activated during deep movement angles (below 90 ° knee flexion).
Training practice: Your 4-week plan for maximum glute stimulation
|
Exercise |
Sentences × Repetitions |
focus |
Equipment |
|
Hip Thrust (Barbell) |
4 × 10–12 |
Maximal contraction |
Atletica barbell + padded bench |
|
Bulgarian Split Squat |
3 × 10 per leg |
Stretching + Balance |
Dumbbells / Rack |
|
Kettlebell Swing |
3 × 15 |
Explosive power |
Atletica Kettlebell |
|
Glute kickback on the cable |
3 × 12 |
isolation |
Atletica Cable System |
|
Romanian Deadlift |
3 × 8 |
Stretch / rear chain |
Hex bar or barbell |
- 2-3 sessions per week, with a 48-hour break between sessions.
- Increase progressively in weeks 3-4 (weight + number of sets).
Scientific interpretation
- The meta-analysis underlines the importance of versatility and volume: no single angle of movement is sufficient for complete gluteal hypertrophy.
- Isolated “ booty workouts ” without sufficient load fall short of their potential.
- Women react similarly to men to mechanical tension – differences in muscle growth rate were not statistically significant.
- Consistency over at least 6–8 weeks is crucial for measurable progress.
Limitations of the study
- Some of the studies examined had small sample sizes (10-30 people).
- Different measurement methods (ultrasound, MRI) can easily distort results.
- The duration (6-16 weeks) shows short-term effects – long-term data is lacking.
- Nutrition and hormone levels were not standardized.
Nevertheless, this meta-analysis offers the most comprehensive overview to date of effective gluteal muscle training.
Conclusion: Scientifically confirmed – this is how your butt really grows
The strongest signal for muscle growth of the gluteus maximus is provided by:
- Hip Thrusts
- Deep squats
- Combined programs with hip extension + stretching
What is important is a progressive increase in load, sufficient regeneration and the variation of movement angles.
The new meta-analysis thus confirms what experienced coaches have long known:
A toned butt is not just beautiful – it is a sign of functional strength, stability and performance.
Source: Krause Neto et al., 2025 – Frontiers in Physiology
“ The impact of resistance training on gluteus maximus hypertrophy: a systematic review and meta-analysis “
Atletica – Science meets Equipment
If you want to take your glute training to the next level, you need the right tools.
At Atletica you'll find everything you need for effective glute training:
- Barbells & Hex Bars – perfect for hip thrusts and deadlifts
- Kettlebells for explosive hip extension
- Adjustable benches and squat racks for maximum stability
- Cable machines for precise isolation exercises
Build your strength on a scientifically sound basis – with Atletica .
