Last Updated on March 7, 2023 by Femniqe
If you want to know how to build outer glutes that standout, you’re at the right place.
In this quick guide, you’ll learn how to hit the outer glutes with 3 powerful exercises for maximum activation and growth.
When you’re doing a glutes workout, it’s very easy to get trapped into just focusing on the big muscle in your butt, the gluteus maximus.
It’s pretty easy to target.
But if you really want a well-rounded booty, you must work on the other parts of your glutes too.
What Are The Outer Glutes?
Your outer glutes, also known as the gluteus medius and gluteus minimus, are the muscles located on the outer part of your butt.
They play a very important role in hip stabilization and movement, and are also responsible for creating that curvy and round shape.
These muscles, also known as your outer glutes or side glutes, are often overlooked because they can be tricky to train and get results.
While a lot of exercises do work your glutes as a whole, it’s important to add in some targeted moves that really hone in on those side glutes and give them the attention they deserve.
When you target the outer glutes properly, you’ll be able to build a butt that’s not only strong, bigger but also very curvaceous.
The Best Outer Glute Exercises
1. Sliding Reverse Lunge
- Stand up straight on your right foot, with your left foot resting on a piece of cloth or slider that’s positioned behind you.
- Slowly slide your left foot backwards, pushing it as far back as you can while maintaining your balance.
- Hold this position for about a second to really engage your glutes and feel the burn.
- Then, slide your left foot back to the starting position and repeat the movement
2. Seated Hip Abduction Pulses (With Resistance Band)
- Put the band around both of your thighs, and then sit down on the edge of a chair or bench, just like in the picture.
- Slowly begin to pull your thighs apart, feeling the resistance from the band but not overdoing it – this is your starting position.
- From here, you’ll want to widen your thighs even further apart, pushing against the resistance of the band until you feel the maximum tension.
- Once you’ve reached this point, you can begin doing pulsing movements, where you bring your thighs in towards each other and then push them back out again, for several reps.
- After completing your reps, return to the starting position, and aim to do 2-3 sets of 10-12 reps total.
3. Supine Hip Abduction
- Start by putting the band around both of your thighs, and then lie down on your back just like in the image above, with your knees bent and your feet flat on the floor.
- Slowly begin to widen your thighs apart, pushing against the resistance of the band until you feel the maximum tension – hold this position for at least 2-3 seconds to really feel the burn in your glutes.
- Then, return to the starting position and repeat the move for the desired number of reps.
- You should aim to do 4 sets of 12 reps in total to really work those gluteal muscles.
7 Day Outer Glutes Workout Plan
If you want to how to build outer glutes with these exercises, here’s a sample workout plan you can use. You can modify it by adding outer adding exercises for maximum activation.
Day 1:
Sliding Reverse Lunge: 3 sets of 18 reps per leg
Seated Hip Abduction Pulses: 4 sets of 12 reps
Supine Hip Abduction: 4 sets of 12 reps
Day 2:
Sliding Reverse Lunge: 4 sets of 10 reps per leg
Seated Hip Abduction Pulses: 4 sets of 12 reps
Supine Hip Abduction: 4 sets of 12 reps
Day 3:
Sliding Reverse Lunge: 4 sets of 15 reps per leg
Seated Hip Abduction Pulses: 5 sets of 12 reps
Supine Hip Abduction: 5 sets of 12 reps
Day 4:
Sliding Reverse Lunge: 5 sets of 10 reps per leg
Seated Hip Abduction Pulses: 5 sets of 12 reps
Supine Hip Abduction: 5 sets of 12 reps
Day 5:
Sliding Reverse Lunge: 4 sets of 20 reps per leg
Seated Hip Abduction Pulses: 4 sets of 25 reps
Supine Hip Abduction: 4 sets of 21 reps
Day 6:
Sliding Reverse Lunge: 4 sets of 25 reps per leg
Seated Hip Abduction Pulses: 4 sets of 18 reps
Supine Hip Abduction: 5 sets of 21 reps
Day 7:
Sliding Reverse Lunge: 4 sets for 40 seconds reps per leg
Seated Hip Abduction Pulses: 4 sets 50 seconds
Supine Hip Abduction: 4 sets of 60 seconds
Now You know How To Build Outer Glutes With Targeted Moves
Building strong and shapely outer glutes is an achievable goal with the right exercises and consistency.
Just by adding these 3 exercises we’ve covered into your workout routine it will help you target the outer glutes and see real results.
Remember to start with proper form and gradually increase the sets and reps over time.