How to train your glutes for maximum size - Radio Hauraki Interview

James Schofield. Updated 1 December 2025.

On Tuesday 26th October 2021 I was an interview guest on Radio Hauraki on the Matt and Jerry Show (@mattandjerryshow) covering the subject of how best to train your glutes for maximum growth. Dealing with an apparent male Kiwi phenomenon of NAS - No Arse (Ass?) Syndrome.

Here is the full interview clipped from the full show -

James Schofield Interview on Matt and Jerry Show Radio Hauraki October 2021

Scroll down for more in depth tips as I prepared more than I got to say, as is always the way with Radio!

Tips for Building the Best Glutes You can:

Glutes are made up of three muscles, Glute Maximus, Glute Medius and Glute Minimus.

Glute Max -The main muscle, it's the largest and the primary extensor of the hip joint. It's a major factor in keeping the body upright.

Glute Med - Located under the glute max on the outer surface of the pelivs - it sweeps out to the side of the leg. It's important for stabilising the pelvis when moving, like when walking.

Glute Min - The smallest and deepest muscle of the three, the Glute Min works with the Glute Med to abduct (move the leg away from the body) and stabilise the pelvis under movement.

If you have back pain, performing basic glute activation exercises will help - clamshells and glute bridges as standard starters, which often prescribed by physios. People often have issues 'feeling' their glutes working, and these exercises are an important part of getting that mind and muscle connection into the lower body.

Now, as for the BEST glute exercises as determined by science.

These are -

Step Ups - due to the large stabilisation aspect of single leg work.

Hip Thrusts - due to the loading parameters (you can move a lot of weight) and focus of the exercise (being the glutes).

Lunges - due to the unilateral aspect as per the step ups, these can often be loaded more heavily than a step up.

Top tips for these to improve glute activation even more would be -

Step Ups - Step to a higher box or step, and squeeze when you reach the top of the movement. Also use a band or cable to support the lowering phase of the movement to improve the contraction.

Hip Thrusts - Pause and hold a squeeze at the top of the movement. Also b stance or kas glute bridges can emphasise one leg and really help you to feel it more.

Lunges - Deficit lunges where you elevate the front foot increases the range of motion and puts more emphasis on the glutes, as does leaning forward at the torso when you do the movement.

All of these outperformed squats and deadlifts in studies, though they provided high levels of Glute Max activity also.

It is worth noting additionally that Single Leg Squat variations and Hex or Trap bar deadlifts outperformed normal squats and deadlifts.

The exercises I just listed provided the MOST AVERAGE activation over the duration of the exercise and also the HIGHEST output in terms of PEAK contraction.

To maximally fire the glute medius, you would want to use Hip Abduction exercises like:

Clamshells and Side Lying Frogs (Hip Abduction).

If you want to listen to the full show (interview at 53 minutes) it is below -

Or if searching in the future it is 'Show Highlights October 26'

Hope you enjoy and find the tips useful! This was a nice moment for me because when I djed a lot as a younger I spent a lot of time on pirate radio stations in London! (Radio Hauraki was the first New Zealand pirate radio station, first broadcasting in 1966.). If you are interested in training for glute development or have body composition goals, The Active Lifestyle personal training studio is based in Mt Eden - we can help you!

Thanks,

James