How to Grow Your Outer Glutes for a Lifted, Toned Look

Understanding the Outer Glutes

Having strong, sculpted glutes is a common fitness goal. But it takes targeted training to really chisel and define your outer glutes, also known as your side butt. The outer glutes include the gluteus medius and minimus muscles on the outer edges of your hips.

Developing these smaller muscles can create that coveted lifted, toned shape on the sides of your rear. Here’s how to maximize your outer glute workout for strength and aesthetics.

Anatomy of the Outer Glutes

The gluteus medius and minimus are two distinct fan-shaped muscles that form the outer upper sides of the buttocks.

The glute medius originates from the outer surface of the ilium bone and inserts into the greater trochanter of the femur. It abducts and medially rotates the hip joint.

The glute minimus lies beneath the medius, arising from the outer ilium and attaching on the anterior surface of the greater trochanter. It also abducts and medially rotates the thigh.

These two muscles work together to perform hip abduction, stabilizing your pelvis and thigh during movement. Weak outer glutes can contribute to knee pain and injuries.

Benefits of Strong Outer Glutes

Targeting your outer glutes provides both functional and aesthetic benefits:

• Improves hip and pelvis stabilization
• Supports leg movements like walking, running, side-stepping
• Helps prevent knee, hip, and back injuries and pain
• Creates defined separation between glutes and thighs
• Enhances the lifted, toned shape of the hips
• Balances out proportions and muscular imbalances

This makes strengthening your outer glutes a worth goal whether you’re a casual exerciser or serious athlete.

Exercises to Target the Outer Glutes

Any exercise that focuses on abduction will engage your outer glutes. Here are some of the most effective moves to activate and build those side butt muscles.

Banded Side Walks

This exercise isolates the glute medius and minimus. The resistance band challenges your outer glutes as you take lateral steps.

• Place a mini loop band just above your knees or ankles
• Take a slightly wider than hip-width stance
• Keep your toes angled out and knees over ankles
• Step your right leg out to the side, leading with your heel
• Bring your left leg to meet it, keeping tension on the band
• Continue for 10-15 steps each direction

Clamshells

This move targets your gluteus medius in isolation. Opening and closing your legs works the outer glutes through its full range of motion.

• Lie on your side with your hips stacked, knees bent at 90 degrees
• Keep feet together and tilt your pelvis back slightly to engage your core
• Open your top knee out to the side, keeping heels touching
• Squeeze to close your knees back together
• Perform 10-15 reps then switch sides

Fire Hydrants

Adding a kickback motion as you abduct your leg amps up activation of the outer glutes.

• Get on all fours with hands under shoulders, knees under hips
• Kick one leg out to the side, keeping your thigh parallel to the floor
• Flex your foot and squeeze the glute as you lift your leg
• Slowly return to start and repeat for 12-15 reps
• Perform on both sides, keeping core engaged

Hip Abduction Machine

This gym machine targets the outer glutes through a seated hip abduction motion against resistance.

• Sit with your legs on the inside pads, ankles below knees
• Press your knees out wide against the outside pads
• Squeeze your glutes at the top of the movement
• Slowly return to the starting position
• Complete 3 sets of 15 controlled reps

Side-Lying Leg Lifts

Lying on your side and lifting your top leg up engages your outer glutes through its full range.

• Lie on your side and extend your bottom leg, keeping it pressed into the floor
• Keep your top knee bent at 90 degrees and core engaged
• Initiate from your glutes to lift your top leg up toward the ceiling
• Slowly lower back down but don't let your foot touch the floor
• Perform 10-12 controlled reps then switch sides

Banded Squat Walks

Adding a band around your knees or thighs challenges your outer glutes to stabilize as you squat and walk.

• Place a band above your knees or just below your glutes
• Take a wider than hip-width stance with toes turned out
• Push your knees out against the band as you squat down
• Walk 4 steps laterally to one side, keeping tension on the band
• Walk 4 steps in the other direction back to start

Side Leg Lifts

Lying on one side and lifting your top leg targets your outer glutes and challenges your stability.

• Lie on your side and support your head with your arm
• Keep both legs straight and stacked, lifting your top knee slightly
• Contract your glutes to raise your top leg up toward the ceiling
• Slowly lower back down but don't let your foot rest on the floor
• Perform 10-15 controlled reps then switch sides

Sumo Squats

Turning your feet and knees outward during a squat engages your inner thighs and outer glutes.

• Take a wide stance with your feet turned out at 45 degrees
• Push your knees outward as you squat down, keeping them aligned with your toes
• Focus on squeezing your outer glutes as you drive back up from the squat
• Perform 2-3 sets of 12-15 reps

More Tips for Growing Your Outer Glutes

Go Heavy

Lifting heavy weights in the hypertrophy rep range (8-12 reps) helps maximize strength and growth. Choose a challenging weight that fatigues your glutes by the final reps.

Target All Glute Areas

For balanced development, incorporate moves that work the upper outer glutes along with the lower glutes. Squats, bridges, and thrusts will build mass throughout.

Focus on Form

Pay close attention to your technique to keep constant tension on the targeted muscles. Avoid swinging or using momentum.

Go Slow

Use a 3-4 second eccentric and 1-2 second concentric on each rep. This time under tension build more muscle.

Get a Pump

High volume sets with shorter rest periods will increase blood flow to your glutes for additional growth.

Include Cardio

Including 2-3 days a week of steady state cardio can help reduce overall body fat to make your glute tone more visible.

Sample Workout to Grow Your Outer Glutes

Here’s a full 4-week workout program focused on sculpting and defining your outer glutes:

Workout A

• Sumo Squat - 3 sets x 12 reps
• Side-Lying Leg Lifts - 3 sets x 15 reps (each side)
• Clamshells - 3 sets x 20 reps (each side)
• Stationary Lunge - 3 sets x 10 reps (each leg)
• Hip Abduction Machine - 3 sets x 15 reps

Workout B

• Barbell Hip Thrust - 3 sets x 10 reps
• Banded Squat Walks - 4 walks x 10 steps (each direction)
• Fire Hydrants - 3 sets x 12 reps (each leg)
• Banded Side Walks - 3 sets x 20 steps (each direction)
• Cable Kickbacks - 3 sets x 15 reps (each leg)

Schedule

• Week 1 - Workout A Monday, Workout B Wednesday, Workout A Friday
• Week 2 - Workout B Monday, Workout A Wednesday, Workout B Friday
• Week 3 - Workout A Monday, Workout B Wednesday, Workout A Friday
• Week 4 - Workout B Monday, Workout A Wednesday, Workout B Friday

Perform cardio for 30-45 minutes on off days. Focus on perfect form and working in the hypertrophy rep range. Increase weight each week to continually challenge your outer glutes.

Other Tips for Outer Glute Development

Add Weights

Weighted exercises like sumo squats and hip thrusts will build serious glute strength and size. Aim to lift as heavy as you can with proper form.

Use Resistance Bands

Bands increase resistance through the glutes' full range of motion for intense activation. Loop them just above your knees or ankles.

Try Unilateral Moves

Single leg exercises like lunges and kickbacks prevent compensating with your dominant side. They also improve stability.

Change Foot Position

Turning your feet and legs outward targets the outer glutes during squats, lunges, and other moves.externally rotated positions target the outer glutes during squats, lunges, and other moves.

Watch Your Diet

Fuel your workouts and recovery with plenty of protein. Avoid drastic calorie cuts if trying to slim down. A slight deficit paired with strength training is optimal.

Allow Rest Days

Take 1-2 rest days between each glute workout. This gives your muscles adequate time to recover and repair between sessions.

Try Massages

Regular sports massages can help facilitate blood flow and recovery. You can use a foam roller or lacrosse ball to massage your own outer glutes too.

Mind Muscle Connection

Visualize squeezing and contracting your outer glutes during each rep. This heightened focus maximizes results.

Track Progress

Take monthly progress photos and measurements to help monitor small changes in your outer glute development.

Common Mistakes to Avoid

Here are some common form errors that can limit your outer glute workout:

• Not controlling tempo - swinging the weights
• Turning feet and knees inward instead of outward
• Using momentum instead of focused contraction
• Overarching lower back - keep neutral spine
• Gripping weights too tightly - hold lightly
• Not squeezing glutes hard enough at the top
• Resting too long between sets
• Too much cardio, not enough strength training
• Attempting to spot reduce fat

Really focus on proper form, tempo, and squeezing your outer glutes through the full range of each rep. This ensures those deep muscles stay under constant tension.

Start Building Your Outer Glutes

If you want to sculpt a lifted, toned backside, the outer glutes are key. Dedicate a few months to strengthening your side butt muscles with targeted exercises using excellent form and progressive overload. Paired with overall fat loss, your outer glute gains will really show.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.