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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 plan

This is science-led, practical, and designed to help you train smarter — not just harder.

⏰ Timeline:

02:25 – Glutes Are NOT One Muscle
03:50 – The 3 Glute Muscles Explained
07:15 – Gluteus Maximus: The Power Muscle
11:05 – Why Hip Thrusts Beat Squats for Growth
14:10 – Gluteus Medius: Building the Shelf
18:05 – Fixing Hip Dips & Upper Glute Density
20:40 – Gluteus Minimus: Stability & Knee Protection
23:35 – The Complete 13-Set Glute Workout
26:45 – The 3 Muscle Method Recap

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👩🏽‍⚖️ 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.

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