At CrossFit Eclipse, we know strong glutes aren’t just about looks—they’re essential for performance, injury prevention, and overall strength.
Want to build glutes that not only look great but also help you move better and lift stronger? We’ll break down the best exercises, the importance of recovery, and a key secret: glutes are built in the kitchen, too.
What Are the Glutes?
Your glute muscles—the gluteus maximus, medius, and minimus—work together to stabilize your hips and pelvis, power your lower body, and generate explosive strength in movements like squats, deadlifts, and jumps.
💡 The gluteus maximus is the largest and most visible muscle, but the medius and minimus play crucial roles in balance, stability, and injury prevention.
At CrossFit Eclipse, we program workouts that strengthen all three, ensuring you move better, lift heavier, and prevent injuries—while also sculpting a strong, defined backside.
Best Exercises for Building Glutes
While many lower-body movements engage the glutes, certain exercises target them more effectively. Here are some of our go-to movements:
🔥 Barbell Hip Thrusts – One of the best exercises for maximizing glute activation and strength.
🔥 Bulgarian Split Squats – A single-leg powerhouse for building muscle and stability.
🔥 Curtsy Lunges – A great way to strengthen the glute medius and improve hip stability.
🔥 Romanian Deadlifts (RDLs) – Targets the glutes and hamstrings for strength and power.
How you train matters:
✔️ Heavy sets of 5 or fewer reps focus on strength.
✔️ Moderate sets of 6-12 reps help build muscle size (hypertrophy).
✔️ Higher reps of 13+ improve muscular endurance.
Your training plan should be tailored to your specific goals—whether it’s performance, aesthetics, or injury prevention. Our coaches at CrossFit Eclipse will design a plan to maximize your results.
Why Rest and Recovery Matter
👀 Here’s the secret: You don’t just build glutes in the gym—you build them when you recover properly.
Key recovery factors:
✅ Protein intake: Your body needs adequate protein to rebuild and grow muscle. A good starting range is 1.4-2.2 grams of protein per kilogram of body weight per day.
✅ Rest days: Overtraining can lead to stalled progress and fatigue. Your muscles grow when you rest, not just when you train.
✅ Hydration and mobility work: Proper hydration and mobility drills help with recovery and prevent stiffness.
Want Faster, Better Results?
If you’re serious about building strong, powerful glutes, don’t waste time guessing.
At CrossFit Eclipse, our expert coaches will:
✔️ Assess your current strength and movement patterns.
✔️ Create a training plan tailored to your goals.
✔️ Provide nutrition guidance to fuel muscle growth.
✔️ Ensure proper technique for maximum results.
💬 Book a FREE consultation today and let’s get started!