UNDERSTANDING YOUR GLUTES: HOW TO Train All 3 Glute Muscles for Real Shape & Strength

Let’s get to know each other!Think your glutes are just one big muscle? Think again.In this episode of Giggles & Glutes, Zoë and Donaé break down the three glute muscles — gluteus maximus, gluteus medius, and gluteus minimus — and explain why most women are unknowingly training their glutes wrong.If you’ve been doing endless squats but still not seeing that round, lifted, shelf-like shape, this episode is your missing piece. We explain the anatomy in simple terms, walk you through the best exercises for each muscle, and give you a complete glute workout you can follow straight away.You’ll learn:• Why hip thrusts hit differently than squats• How to fix hip dips (and why they’re normal)• Why your knees and lower back depend on your glute medius• How to build that “upper shelf” density• A full 13-set glute workout planThis is science-led, practical, and designed to help you train smarter — not just harder.⏰ Timeline:02:25 – Glutes Are NOT One Muscle03:50 – The 3 Glute Muscles Explained07:15 – Gluteus Maximus: The Power Muscle11:05 – Why Hip Thrusts Beat Squats for Growth14:10 – Gluteus Medius: Building the Shelf18:05 – Fixing Hip Dips & Upper Glute Density20:40 – Gluteus Minimus: Stability & Knee Protection23:35 – The Complete 13-Set Glute Workout26:45 – The 3 Muscle Method Recap📺 Watch on YouTube🎧 Listen on Spotify, Apple Podcasts & more📲 Follow us on Instagram: @gigglesandglutesDon’t forget to LIKE, SUBSCRIBE & SHARE this with a friend who’s ready to build a body they love. 💪👩🏽‍⚖️ Disclaimer:We always strive to share the most accurate and up-to-date information possible. However, some of the content in this video reflects our own research, experience, and opinions. The views expressed are for educational purposes only and should not be taken as medical advice.Support the showHang out with us on our socials!Instagram: https://www.instagram.com/giggles.glutes/TikTok: https://www.tiktok.com/@gigglesandglutesYouTube: https://www.youtube.com/@GigglesandGlutes