{"id":88943,"date":"2026-02-13T14:23:04","date_gmt":"2026-02-13T14:23:04","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=88943"},"modified":"2026-02-13T14:23:04","modified_gmt":"2026-02-13T14:23:04","slug":"side-glutes-exercises-gym","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/side-glutes-exercises-gym\/","title":{"rendered":"Side Glutes Exercises Gym Guide for Toned Hips and a Confident You"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/side-glutes-exercises-gym\/#How_Do_You_Work_Your_Glutes_More_Comprehensively\" >How Do You Work Your Glutes More Comprehensively?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/side-glutes-exercises-gym\/#How_Do_You_Work_Your_Deeper_Glute_Muscles\" >How Do You Work Your Deeper Glute Muscles?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/side-glutes-exercises-gym\/#What_Machine_Targets_the_Deeper_Glute_Muscles\" >What Machine Targets the Deeper Glute Muscles?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/side-glutes-exercises-gym\/#What_Is_a_Comprehensive_Glute_Exercise_Gym_Workout\" >What Is a Comprehensive Glute Exercise Gym Workout?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/side-glutes-exercises-gym\/#Is_It_OK_to_Train_Side_Glutes_Every_Day_as_a_Woman\" >Is It OK to Train Side Glutes Every Day as a Woman?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/side-glutes-exercises-gym\/#How_Long_Does_It_Take_to_Build_Deep_Glutes\" >How Long Does It Take to Build Deep Glutes?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/side-glutes-exercises-gym\/#Why_Wont_My_Glutes_Grow\" >Why Won&#8217;t My Glutes Grow?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/side-glutes-exercises-gym\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/side-glutes-exercises-gym\/#Is_2_glute_days_a_week_enough\" >Is 2 glute days a week enough?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/side-glutes-exercises-gym\/#Do_I_need_to_eat_more_to_grow_glutes\" >Do I need to eat more to grow glutes?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/side-glutes-exercises-gym\/#What_is_the_number_one_glute_exercise\" >What is the number one glute exercise?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/side-glutes-exercises-gym\/#Do_glutes_respond_better_to_high_or_low_reps\" >Do glutes respond better to high or low reps?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/side-glutes-exercises-gym\/#How_many_reps_are_best_for_glute_growth\" >How many reps are best for glute growth?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/side-glutes-exercises-gym\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Most of us spend time doing squats and lunges, but working on the deeper glute and hip muscles can help give our hips a more sculpted look and provide strength and stability in our back and hips. We\u2019re talking about gluteus medius and minimus here. Those muscles aren\u2019t there for aesthetics &#8211; they\u2019re important for keeping our hips stable and our knees aligned.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Side_Glutes_Exercises_Gym\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/12\/gym-workout-plan.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Do you also want to define those curves well and just look better?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This guide covers comprehensive glute exercises you can perform at the gym and at home to enhance your curves. Let\u2019s find out.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_You_Work_Your_Glutes_More_Comprehensively\"><\/span><b>How Do You Work Your Glutes More Comprehensively?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To effectively work your glutes in a more robust way, you need to focus on the gluteus medius and gluteus minimus. Although the gluteus maximus, which is the largest muscle, does most of the power work, the smaller muscles help move your leg outward and inward and keep your hips and pelvis stable (<\/span><a href=\"https:\/\/www.kenhub.com\/en\/library\/anatomy\/gluteus-maximus-muscle\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.mattioli1885journals.com\/index.php\/progressinnutrition\/article\/view\/12068\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Single-leg exercises and side-to-side (lateral) movements are often the most effective for activating the deeper gluteal muscles.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Side-Lying Hip Abduction:<\/b><span style=\"font-weight: 400;\"> Often ranked among the top in clinical studies, this move can activate more than 80% of the muscle (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26491608\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). To make it more difficult, add ankle weights or use a cable machine at the gym.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Single-Leg Squats\/Pistol Squats:<\/b><span style=\"font-weight: 400;\"> Balancing on one leg engages your deeper glutes to keep your hips steady and prevent them from dropping (<\/span><a href=\"https:\/\/repository.mdx.ac.uk\/download\/d187c5befcc2c32a7f436fa443869878360f912946588e2ea68ed71cc9d1ff7d\/2948972\/SingleLegSquat.pdf\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lateral Step-Ups:<\/b><span style=\"font-weight: 400;\"> Studies rate this as a very high-activation exercise (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7112217\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7727410\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). Stepping up sideways instead of forward places direct tension on the gluteus medius.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Single-Leg Romanian Deadlift (RDL):<\/b><span style=\"font-weight: 400;\"> Although it\u2019s often considered a hamstring exercise, standing on one leg challenges your balance and rotation. This also makes it an effective deep glute builder.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Side_Glutes_Exercises_Gym\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80084\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-6-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-6-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-6-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-6-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-6-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-6.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">If you have access to a full gym, these machines allow you to add the heavy resistance that\u2019s necessary for muscle growth (hypertrophy).<\/span><\/p>\n<div class=\"wpsm_comptable_shortcode_echo\"><\/div>\n<div><\/div>\n<div>\n<p><span style=\"font-weight: 400;\">Recent research using muscle tracking and movement analysis has shown that some exercises better target the side glutes than others.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A 2009 study published in the Journal of Orthopaedic &amp; Sports Physical Therapy indicates that simple isolation exercises, such as side-lying hip abduction (leg raises), are highly effective for activating the gluteus medius (<\/span><a href=\"https:\/\/www.jospt.org\/doi\/10.2519\/jospt.2009.2796\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, exercises such as side planks and resisted single-leg squats create the most strength and tension in the gluteus medius and minimus. In simple terms, isolation exercises help you feel the burn. On the other hand, strength- and balance-based movements are the key to building stronger, more developed glutes.<\/span><\/p>\n<p><em><strong>Read more:<\/strong><a href=\"https:\/\/betterme.world\/articles\/glute-workout-routine\/\">Glute Workout Routine: 7 Must-Have Exercises and Tips<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_You_Work_Your_Deeper_Glute_Muscles\"><\/span><b>How Do You Work Your Deeper Glute Muscles?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Focus has recently shifted to functional loaded abduction. It involves exercises where your body position, balance, and load all matter. Although the hip abduction machine is popular for deep gluteal exercise, your stability and torso angle play a bigger role in how much muscle you actually build.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some more options for working your deeper gluteals:<\/span><\/p>\n<ul>\n<li><b>The Clamshell Evolution<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The clamshell has long been seen as a beginner\u2019s exercise. However, a weighted side-plank clamshell, where you lift your hips while keeping your knees open, can increase the challenge to your glutes.<\/span><\/p>\n<p><strong>BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Side_Glutes_Exercises_Gym\" target=\"_blank\" rel=\"noopener\">see good results in a short time.<\/a><\/strong><\/p>\n<ul>\n<li><b>The Curtsey Factor<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Despite the regular lunge, the curtsey lunge puts the gluteus medius into a deep stretch. This type of stretch under load, which is known as eccentric loading, is another great way to stimulate muscle growth (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/fulltext\/2017\/09000\/Hypertrophic_Effects_of_Concentric_vs__Eccentric.31.aspx%C2%A0\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">), and this factor makes it one of the <a href=\"https:\/\/betterme.world\/articles\/best-glute-exercises\/\">best glute exercises<\/a> for development.<\/span><\/p>\n<ul>\n<li><b>Cable Kick-Backs (45-Degree Angle)<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Most people kick straight back during this move. However, kicking back at a 45-degree angle better aligns the resistance with the muscle fiber (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26387410\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). This can make the exercise more effective.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These exercises can play a central role in developing the deeper glutes. Beginners can start with lighter, simpler versions, while more advanced variations are ideal for building strength and muscle over time.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Side_Glutes_Exercises_Gym\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80066\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-8-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-8-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-8-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-8-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-8-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-8.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Machine_Targets_the_Deeper_Glute_Muscles\"><\/span><b>What Machine Targets the Deeper Glute Muscles?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When you step into a gym, you\u2019ll notice that most machines are focused on straight, forward-and-back movements, also known as the sagittal plane. However, building your side glutes requires resistance that works side-to-side.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you want to go beyond the squat rack, specific side glute exercises with gym machines are also effective for targeting and isolating the gluteus medius and minimus.<\/span><\/p>\n<p><b>The Seated Hip Abductor<\/b><\/p>\n<p><span style=\"font-weight: 400;\">The seated hip abductor is one of the easiest and most effective machines for targeting the side glutes. As it guides your movement, it\u2019s particularly useful for beginners who are still learning how to engage the right muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The steps to exercise on this machine are:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the machine and place your feet flat on the floor or footrests.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Position your thighs against the pads and grip the handles for support.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and sit tall or lean slightly forward if that\u2019s comfortable.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly push your legs outward until you feel your glutes contract.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause briefly at the open position and squeeze your outer hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring your legs back in slowly and with control.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of reps.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">The way you position your body on the machine matters. Remember, sitting tall with your core engaged helps you remain in control.<\/span><\/p>\n<p><b>The Multi-Hip Machine<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Often found tucked away in a corner, this machine has a rotating arm that moves in all directions. It\u2019s one of the most flexible machines for side glute training.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s how you can use this machine correctly:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Adjust the pad to sit just above your knee on the working leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand sideways to the machine and hold the handles or frame for balance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your standing leg slightly bent and your core engaged.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly move the working leg outward against the pad.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause briefly at the top and squeeze your glute.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return your leg to the starting position with control.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Complete all reps, then switch sides.<\/span><\/li>\n<\/ol>\n<p><strong>BetterMe will shake off your mental funk, rid you of your energy-zapping habits, and help you sculpt the body of your dreams. Intrigued? <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Side_Glutes_Exercises_Gym\" target=\"_blank\" rel=\"noopener\">Hurry up and change your life for the better!<\/a><\/strong><\/p>\n<p><b>The 45-Degree Extension<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This machine is typically used for lower-back or glute-ham work, but a small adjustment can make it an effective deep glute exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this, you need to:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Set yourself up on the machine, with your hips resting comfortably on the pad.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your feet on the platform and turn them outward at a 45-degree angle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your upper body slightly while keeping your spine neutral.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push through your heels and lift your body back up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you rise, focus on squeezing the sides of your hips, not your lower back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause briefly at the top, then lower yourself again with control.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of reps.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">You\u2019ll find several other options when you start looking for deep glute exercise machines. Evidence supports the use of machines for developing the side glutes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, a study by Andersson and Her\u00f6 (2011) examined a device called the Proprio-plate (Proprioplattan). It was designed to add lateral resistance during squats. This resistance continuously activates the gluteus medius to prevent the knees from collapsing inward.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The results showed significantly greater gluteus medius activation than with regular bodyweight squats. The muscles were working throughout the full range of motion. The device also activated both sides evenly, supporting better pelvic stability and left-right muscle balance (<\/span><a href=\"https:\/\/scispace.com\/pdf\/a-new-training-device-to-optimize-muscle-activation-of-the-drvww2shzk.pdf\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Therefore, these are the signs that machines are great tools for enhancing your side glutes.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Side_Glutes_Exercises_Gym\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80063\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-11-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-11-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-11-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-11-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-11-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-11.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_a_Comprehensive_Glute_Exercise_Gym_Workout\"><\/span><b>What Is a Comprehensive Glute Exercise Gym Workout?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A comprehensive glute exercise targets the muscles deeper in your hips and glutes. Although gym machines are great, beginners can build a strong foundation using the <a href=\"https:\/\/betterme.world\/articles\/best-bodyweight-glute-exercises\/\">best bodyweight glute exercises<\/a> before adding weights or equipment.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Perform this workout 2 to 3 times per week. Rest for 30-45 seconds between sets.<\/span><\/p>\n<p><b>Bodyweight Squats<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit back into a squat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push through your heels to stand up.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">2-3 sets of 12-15 reps<\/span><\/p>\n<\/div>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Side_Glutes_Exercises_Gym\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-79930\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/squat-band-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/squat-band-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/squat-band-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/squat-band-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/squat-band-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/squat-band.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<div>\n<p><b>Side-Lying Leg Raises<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your side with legs stacked.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift the top leg upward slowly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your hips steady, avoid rolling backward.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">2-3 sets of 12-15 reps per side<\/span><\/p>\n<p><b>Clamshells<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your side with your knees bent and your feet together.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Open your top knee while keeping your hips still &#8211; avoid rolling backward.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">2-3 sets of 15 reps per side<\/span><\/p>\n<p><b>Lateral Lunges<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step out to the side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend the stepping knee.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push back to the starting position.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">2 sets of 10-12 reps per side<\/span><\/p>\n<p><b>Glute Bridge Hold<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back, with your feet flat on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your hips and hold while squeezing your glutes.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">2 sets of 20-30 seconds<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Side_Glutes_Exercises_Gym\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-79932\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/bridge-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/bridge-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/bridge-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/bridge-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/bridge-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/bridge.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">This workout sequence shows that the best bodyweight glute exercises don\u2019t need to be complicated. Once these exercises feel comfortable, you can gradually progress to gym machines or weighted variations for greater results. <span data-sheets-root=\"1\">If you&#8217;re curious about the <a href=\"https:\/\/betterme.world\/articles\/best-glute-workout\/\">best glute workout<\/a>, check out our earlier article.<\/span><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_It_OK_to_Train_Side_Glutes_Every_Day_as_a_Woman\"><\/span><b>Is It OK to Train Side Glutes Every Day as a Woman?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When performing side glute exercises at the gym, female workout enthusiasts often find themselves in a fix. Should we do this training every day or take breaks? This is one of the commonly asked questions.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you train your deep glutes, tiny tears form in the muscle fibers. Your body needs time to repair these tears and rebuild the muscle. This is to make it stronger and more rounded, which usually takes approximately 24 to 48 hours (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0765159720300721\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Working the same muscles every day doesn\u2019t give them enough time to recover. This can slow your results and increase the risk of hip pain or overuse injuries such as bursitis or tendonitis.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For the best results, aim for 2 to 3 sessions per week, with at least one day of rest between sessions. This may let you train at higher intensity and with heavier resistance, which is likely more effective.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/can-pilates-build-glutes-2\/\">Can Pilates Build Glutes Just Like Weight Training?<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Does_It_Take_to_Build_Deep_Glutes\"><\/span><b>How Long Does It Take to Build Deep Glutes?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Building visible glutes takes time and involves both muscle hypertrophy (growth) and neurological adaptation. For most women, you may notice a slight firmness in the muscles within a couple of weeks. However, clear changes in hip shape usually appear after weeks of consistent training.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The timeline below might help you get a clear vision of how things work:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Weeks 1-4:<\/b><span style=\"font-weight: 400;\"> The visual change is not visible during this phase. You may feel more accomplished and happier after your workouts, but don\u2019t expect highly defined muscles at this point.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Weeks 5-8: <\/b><span style=\"font-weight: 400;\">During this stage, your glute muscles start to grow and thicken. When you consume enough protein and gradually increase your weights, you may notice greater fullness and shape in the upper and outer parts of your glutes (<\/span><a href=\"https:\/\/www.semanticscholar.org\/paper\/The-increase-in-muscle-force-after-4%C2%A0weeks-of-is-by-Vecchio-Casolo\/e474568cc9f517fa62857c4ed949e045964f4f81\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Weeks 12+: <\/b><span style=\"font-weight: 400;\">By three months, the cumulative effect of tissue growth can be more visible (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7068252\/?utm_\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). This is the point at which your clothes start to fit differently, and your side glutes may become more defined.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A study published in the Journal of Sport and Health Sciences emphasizes that mechanical tension is the primary driver of growth (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2095254625000869#:~:text=Highlights,are%20indirect%20and%20mechanistically%20minimal.\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). This means that five minutes of focused, heavy work on a cable abduction machine or weighted lateral step-ups can turn out to be more effective for building your glutes than doing hundreds of unweighted exercises.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Side_Glutes_Exercises_Gym\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80089\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-1-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-1-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-1-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-1-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-1-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Wont_My_Glutes_Grow\"><\/span><b>Why Won&#8217;t My Glutes Grow?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Honestly, it\u2019s not because your glutes are broken &#8211; it\u2019s probably one of these common mistakes:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You\u2019re skipping progressive overload. Doing the same reps and weight forever won\u2019t make your glutes grow.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your form is off. If your knees are doing the work or you\u2019re relying too much on machines, you most likely aren\u2019t stressing your glutes enough.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You\u2019re training too often or not enough. Muscles need 24-48 hours to recover. Overdoing it or underdoing it both stall growth.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You\u2019re not eating enough protein or calories. Growth doesn\u2019t happen in the gym alone &#8211; your body needs fuel.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You\u2019re sticking to bodyweight or isolation moves only. Machines, cables, and compound exercises help you fully stress the glute medius and minimus.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Fix these issues, remain consistent, and your side glutes might start to show in a couple of months.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Side_Glutes_Exercises_Gym\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80067\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-7-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-7-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-7-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-7-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-7-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-7.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Is_2_glute_days_a_week_enough\"><\/span><strong>Is 2 glute days a week enough?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, two days a week is considered to be the sweet spot for most lifters. As muscle protein synthesis remains elevated for about 48 hours post-workout, a twice-weekly frequency may help you maximize these growth windows while providing enough recovery time.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Do_I_need_to_eat_more_to_grow_glutes\"><\/span><strong>Do I need to eat more to grow glutes?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes! To actually grow your glutes, your body needs extra fuel. Eating a little more than your usual calories, or at least staying at maintenance while getting enough protein, can give your muscles the energy to grow. Aim for approximately 1.6-2.2g of protein per kg of body weight to help repair and build your glute muscles.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_the_number_one_glute_exercise\"><\/span><strong>What is the number one glute exercise?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">There isn\u2019t a single \u201cbest\u201d glute exercise. It depends on which muscle you want to emphasize.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Hip thrusts are often considered the king for building the gluteus maximus because EMG research has shown high peak activation. However, if your goal is to develop the gluteus medius and minimus, lateral movements and single-leg exercises are essential.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Do_glutes_respond_better_to_high_or_low_reps\"><\/span><strong>Do glutes respond better to high or low reps?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Your glutes are a mix of slow-twitch and fast-twitch fibers, so they like a mix of rep ranges.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Low reps (5-8):<\/b><span style=\"font-weight: 400;\"> Works well for heavy compound moves such as squats and deadlifts to build strength.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>High reps (12-20):<\/b><span style=\"font-weight: 400;\"> Great for isolation exercises such as hip abductions and kickbacks to create a pump and fatigue the muscles for growth.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Combining both is key to stronger, fuller glutes.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_many_reps_are_best_for_glute_growth\"><\/span><strong>How many reps are best for glute growth?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">For the best muscle growth, you should aim for 8-12 reps on your main lifts. Note that your glutes can grow with a wide range of reps, from 6 to 30. So don\u2019t stress too much about exact numbers &#8211; focus on working hard and feeling the muscle.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Side_Glutes_Exercises_Gym\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/12\/gym-workout-plan.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Glutes play an important role in shaping your overall appearance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When your curves are well-defined, they add confidence and a noticeable lift to your posture and silhouette. Strong side glutes can also improve your balance, stability, and hip function, which helps with everyday movements and workouts.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Include targeted exercises, use proper form, and give your muscles time to recover. And soon, you can build a rounded and shapely set of side glutes that complements your physique.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When all the cards are played right, you\u2019ll be all set to slay with those curvy curves!<\/span><\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Most of us spend time doing squats and lunges, but working on the deeper glute and hip muscles can help give our hips a more sculpted look and provide strength and stability in our back and hips. We\u2019re talking about gluteus medius and minimus here. Those muscles aren\u2019t there for aesthetics &#8211; they\u2019re important for [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":88948,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[56],"tags":[],"coauthors":[45],"class_list":["post-88943","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-butt-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Side Glutes Exercises Gym Guide for Toned Hips and a Confident You - BetterMe<\/title>\n<meta name=\"description\" content=\"From beginner to pro, this \u2605 SIDE GLUTES EXERCISES GYM \u27a4 guide for the gym can help you sculpt your hips and feel your best after each session.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Side Glutes Exercises Gym Guide for Toned Hips and a Confident You\" \/>\n<meta property=\"og:description\" content=\"From beginner to pro, this \u2605 SIDE GLUTES EXERCISES GYM \u27a4 guide for the gym can help you sculpt your hips and feel your best after each session.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/side-glutes-exercises-gym\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/02\/995-side-glutes-exercises-gym.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1200\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/side-glutes-exercises-gym\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/side-glutes-exercises-gym\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"Side Glutes Exercises Gym Guide for Toned Hips and a Confident You\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/side-glutes-exercises-gym\/\"},\"wordCount\":2242,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/side-glutes-exercises-gym\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/02\/995-side-glutes-exercises-gym.jpg\",\"articleSection\":[\"Butt Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Most of us spend time doing squats and lunges, but working on the deeper glute and hip muscles can help give our hips a more sculpted look and provide strength and stability in our back and hips. We\u2019re talking about gluteus medius and minimus here. Those muscles aren\u2019t there for aesthetics - they\u2019re important for keeping our hips stable and our knees aligned.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Do you also want to define those curves well and just look better?<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This guide covers comprehensive glute exercises you can perform at the gym and at home to enhance your curves. Let\u2019s find out.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>How Do You Work Your Glutes More Comprehensively?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">To effectively work your glutes in a more robust way, you need to focus on the gluteus medius and gluteus minimus. Although the gluteus maximus, which is the largest muscle, does most of the power work, the smaller muscles help move your leg outward and inward and keep your hips and pelvis stable (<\/span><a href=\\\"https:\/\/www.kenhub.com\/en\/library\/anatomy\/gluteus-maximus-muscle\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">, <\/span><a href=\\\"https:\/\/www.mattioli1885journals.com\/index.php\/progressinnutrition\/article\/view\/12068\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Single-leg exercises and side-to-side (lateral) movements are often the most effective for activating the deeper gluteal muscles.<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Side-Lying Hip Abduction:<\/b><span style=\\\"font-weight: 400;\\\"> Often ranked among the top in clinical studies, this move can activate more than 80% of the muscle (<\/span><a href=\\\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26491608\/\\\"><span style=\\\"font-weight: 400;\\\">3<\/span><\/a><span ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/side-glutes-exercises-gym\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/side-glutes-exercises-gym\/\",\"name\":\"Side Glutes Exercises Gym Guide for Toned Hips and a Confident You - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/side-glutes-exercises-gym\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/side-glutes-exercises-gym\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/02\/995-side-glutes-exercises-gym.jpg\",\"description\":\"From beginner to pro, this \u2605 SIDE GLUTES EXERCISES GYM \u27a4 guide for the gym can help you sculpt your hips and feel your best after each session.\",\"breadcrumb\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/side-glutes-exercises-gym\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/stage.betterme.world\/articles\/side-glutes-exercises-gym\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/side-glutes-exercises-gym\/#primaryimage\",\"url\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/02\/995-side-glutes-exercises-gym.jpg\",\"contentUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/02\/995-side-glutes-exercises-gym.jpg\",\"width\":1920,\"height\":1200},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/side-glutes-exercises-gym\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/stage.betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Workouts\",\"item\":\"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/workouts\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Butt Workouts\",\"item\":\"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/workouts\/butt-workouts\/\"},{\"@type\":\"ListItem\",\"position\":5,\"name\":\"Side Glutes Exercises Gym Guide for Toned Hips and a Confident You\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\",\"url\":\"https:\/\/stage.betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; 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We\u2019re talking about gluteus medius and minimus here. Those muscles aren\u2019t there for aesthetics - they\u2019re important for keeping our hips stable and our knees aligned.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Do you also want to define those curves well and just look better?<\/span>\r\n\r\n<span style=\"font-weight: 400;\">This guide covers comprehensive glute exercises you can perform at the gym and at home to enhance your curves. Let\u2019s find out.<\/span>\r\n<h2 style=\"text-align: center;\"><b>How Do You Work Your Glutes More Comprehensively?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">To effectively work your glutes in a more robust way, you need to focus on the gluteus medius and gluteus minimus. Although the gluteus maximus, which is the largest muscle, does most of the power work, the smaller muscles help move your leg outward and inward and keep your hips and pelvis stable (<\/span><a href=\"https:\/\/www.kenhub.com\/en\/library\/anatomy\/gluteus-maximus-muscle\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.mattioli1885journals.com\/index.php\/progressinnutrition\/article\/view\/12068\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Single-leg exercises and side-to-side (lateral) movements are often the most effective for activating the deeper gluteal muscles.<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Side-Lying Hip Abduction:<\/b><span style=\"font-weight: 400;\"> Often ranked among the top in clinical studies, this move can activate more than 80% of the muscle (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26491608\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/side-glutes-exercises-gym\/","url":"https:\/\/stage.betterme.world\/articles\/side-glutes-exercises-gym\/","name":"Side Glutes Exercises Gym Guide for Toned Hips and a Confident You - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/side-glutes-exercises-gym\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/side-glutes-exercises-gym\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/02\/995-side-glutes-exercises-gym.jpg","description":"From beginner to pro, this \u2605 SIDE GLUTES EXERCISES GYM \u27a4 guide for the gym can help you sculpt your hips and feel your best after each session.","breadcrumb":{"@id":"https:\/\/stage.betterme.world\/articles\/side-glutes-exercises-gym\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/stage.betterme.world\/articles\/side-glutes-exercises-gym\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/side-glutes-exercises-gym\/#primaryimage","url":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/02\/995-side-glutes-exercises-gym.jpg","contentUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/02\/995-side-glutes-exercises-gym.jpg","width":1920,"height":1200},{"@type":"BreadcrumbList","@id":"https:\/\/stage.betterme.world\/articles\/side-glutes-exercises-gym\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/stage.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Workouts","item":"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/workouts\/"},{"@type":"ListItem","position":4,"name":"Butt Workouts","item":"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/workouts\/butt-workouts\/"},{"@type":"ListItem","position":5,"name":"Side Glutes Exercises Gym Guide for Toned Hips and a Confident You"}]},{"@type":"WebSite","@id":"https:\/\/stage.betterme.world\/articles\/#website","url":"https:\/\/stage.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; 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