How to Build Strong, Shapely Glutes

The Key to Power, Posture and Performance

When people think about fitness goals, glutes are often top of the list, and for good reason. Strong, well-developed glutes aren’t just about aesthetics; they’re essential for posture, balance and athletic performance.

Whether you're walking, lifting, sprinting, or squatting, your glutes are doing a huge amount of work. They stabilise your pelvis, support your spine and power nearly every lower-body movement you make. 

For clients of all ages and fitness backgrounds, training the glutes effectively brings noticeable benefits, from reducing back and knee pain to improving speed, mobility and overall confidence.

Why Your Glutes Matter

Your glute muscles, the gluteus maximus, medius and minimus, are among the largest and most powerful muscles in the body. But they’re also muscles that can become weak or underactive, especially if you spend a lot of time sitting down. That’s why targeted strength training matters.

Glute training helps to:

• Improve posture and spinal alignment

  
  

• Support lower back and knee health

  
  

• Boost explosive power for running and sport

  
  

• Shape and strengthen your lower body

  
  

• Enhance overall body composition and movement efficiency

  
  

How to Train Them Properly

The key to effective glute training is using a mix of bodyweight and resistance-based exercises, performed with correct form and consistent progression.

Some of the most effective movements include:

• Hip Thrusts: Ideal for isolating and loading the glutes

  
  

• Bulgarian Split Squats: Great for unilateral strength and stability

  
  

• Romanian Deadlifts: Build posterior chain strength

  
  

• Step-Ups and Lunges: Practical, functional movement patterns

  
  

• Cable Kickbacks and Resistance Band Work: Perfect for activation and shaping

  
  

The right workout plan will combine these exercises into a varied routine, personalised to your needs and goals.

Form and Consistency Matter

As always, the quality of movement is crucial. I regularly coach clients on posture, tempo and range of motion to make sure the glutes are being properly engaged. This is especially important when working with resistance, poor form risks injury and limits progress.

Results take time, but with consistent effort and proper technique, strong, shapely glutes are within reach for everyone, male or female, beginner or advanced.

If you’re looking to build lower-body strength, correct muscular imbalances, or simply feel better in your clothes, glute training should be part of your regular fitness plan.

I offer bespoke training programmes that address glute strength and function as part of a full-body approach to fitness. If you’d like to work on this area, or your overall strength and posture, please get in touch.

Train smart, stay safe and build those glutes!

If you would also like advice on training any part of your body, drop me a line.

Julien

Julien Bertherat is a London-based personal trainer working with private clients of all ages and fitness levels.