Muscle Group

Glutes

The Gluteal muscles (gluteus maximus, medius, and minimus) are the body’s largest and most powerful movers. They generate hip extension, stabilise the pelvis, and support posture and athletic performance.

Exercises like hip thrusts, deadlifts, lunges, and kettlebell swings train the glutes for power and endurance. Strong glutes improve sprinting, jumping, and lower-back health — making them essential for both strength and longevity in training.

Athlete performing a slow tempo back squat with a barbell, mid-descent under control
Tempo Back Squat

Tempo Back Squat

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Athlete performing a loaded barbell pause squat at full depth
Pause Squat (2-Second Hold)

Pause Squat (2-Second Hold)

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