Answer a few short questions and narrow the list down fast.
The gluteus maximus, medius, and minimus form the body's strongest muscle complex, driving hip extension, abduction, and pelvis stability.
Barbell hip thrusts, Romanian deadlifts, Bulgarian split squats, cable kickbacks, and seated abduction machine.
12–16 weekly sets. Heavy barbell hip thrusts (8–12 reps) create peak contraction at extension, while abduction exercises (15–20 reps) target the upper glutes.