tamera | glute coach
Region: US
Wednesday 08 July 2026 18:42:45 GMT
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tamera | glute coach :
Based off glute anatomy, square glutes typically have a prominent glute medius. The glute medius and lower glute max line up which gives it the “square shape”. Even though clam shells (clip 1) and Bulgarian split squats (clip 2) are good exercises in general, research has showed they have high glute medius activation. Typically for square glutes to avoid your glutes becoming even more square you want to do exercises that primarily target the glute max or glute minimus with not high glute medius activation. Side lying hip abductions and lateral step ups have more minimus activation than glute medius so they are great alternatives.
2026-07-08 18:44:13
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𝖠𝗒𝖺𝗍. :
for square shape , only 2 exercises(lateral step ups and cable hip abduction)aweek are enough for minimus?
2026-07-11 23:27:11
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ugol_iz_donbasa :
hiii what's the diffence between those two lying on your side?😅
2026-07-08 19:14:58
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ms_okai💕 :
Hi Tamera, I have a square glute shape but whenever I do BSS… I feel it in my lower glutes than my glute medius. Is it normal? I’d really appreciate your help with that. Thanks
2026-07-08 18:56:59
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💆🏼♀️ :
Hi! do you recommend lateral step ups or lateral lunges for rounding square glutes?
2026-07-09 19:16:55
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hihappymarie :
Thanks for this! Can I do the third exercise using the cable machine? Like standing clamshells? Are they the same?
2026-07-11 00:19:56
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Miss Skincare :
Hi do you have a guide for training square glutes with hip dips?
2026-07-09 02:01:44
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Yara :
@🥸 @Nataliaklinsky
2026-07-08 22:37:09
0
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