Beyond the Squat: Your Comprehensive Guide to Gluteal Muscle Growth and Shaping

Targeting the Side Glutes: The Importance of Abduction A common oversight in training is neglecting the gluteus medius and minimus, the smaller muscles situated on the side of the hip, which are crucial for creating a round, full contour and minimizing the appearance of "hip dips." These muscles are primarily targeted through abduction movements. Exercises such as Clamshells, Fire Hydrants, and Banded Lateral Walks are essential for strengthening these often-underactive stabilizers. Implementing resistance bands during these exercises is highly recommended, as the added tension dramatically increases the activation of the side glutes, contributing to both a more robust aesthetic and improved hip stability and function.