Glute vs. Hip: What’s the Difference and How to Train Both

When it comes to lower body workouts, you often hear people talk about training their “glutes” or “hips” to sculpt a stronger, curvier figure. But what exactly is the difference between the two—and why does it matter?

For women especially, understanding how the glutes and hips work together (and independently) is the key to achieving a balanced, powerful lower body, enhancing posture, improving athletic performance, and reducing the risk of injury.

Let’s break it down—and more importantly, learn how to train both.

Glute vs. Hip: What’s the Difference?

The Glutes (Gluteal Muscles)

The glutes are made up of three muscles:

Gluteus Maximus – the largest muscle in the buttocks, responsible for hip extension and giving the glutes their shape.
Gluteus Medius – located on the outer surface of the pelvis; crucial for hip stability and abduction.
Gluteus Minimus – the smallest and deepest of the glute muscles; assists with stabilization and movement of the hip joint.

The glutes power your squats, lunges, hip thrusts, and any motion that involves extending the hip.

The Hips (Hip Musculature)

While the glutes are part of the hip complex, the “hips” refer to a broader area, including:

Hip flexors (like the iliopsoas)
Hip adductors (inner thigh)
Hip abductors (outer thigh and glute med/min)
Tensor fasciae latae (TFL)
Piriformis and other stabilizers

These muscles help with flexion, rotation, stabilization, and abduction/adduction of the leg. Together, they ensure smooth and controlled movement through daily activities and exercise.

Why Women Should Train Both Glutes and Hips

1. Balance and Symmetry

Overtraining glutes without strengthening hip stabilizers can lead to muscular imbalances that cause pain, poor posture, or aesthetic asymmetry.

2. Injury Prevention

Weak hip muscles can contribute to common injuries like knee pain, lower back strain, and IT band syndrome. Strong glutes and hips work together to support the spine and pelvis.

3. Athletic Performance

Whether you’re a runner, weightlifter, or yogi, powerful glutes and stable hips improve speed, strength, and mobility.

4. Enhanced Curves

Glute training shapes the buttocks, while hip-focused exercises enhance the outer hips and thighs, contributing to a more rounded, hourglass figure.

How to Train Glutes vs. Hips

Best Glute-Focused Exercises

These movements emphasize hip extension and glute activation:

Barbell Hip Thrusts
Glute Bridges
Bulgarian Split Squats
Step-Ups
Kettlebell Swings
Cable Kickbacks

💡 Tip: Focus on squeezing the glutes at the top of each rep to maximize activation.

Best Hip-Focused Exercises

These target abduction, rotation, and stabilization:

Side-Lying Leg Raises
Clamshells (with resistance band)
Lateral Band Walks
Curtsy Lunges
Standing Hip Circles
Fire Hydrants

💡 Tip: Include hip mobility drills and stretches to maintain range of motion and reduce tension.

Weekly Lower Body Split for Glutes & Hips

Stretching and Recovery for Hips & Glutes

Pigeon Pose – deep glute stretch
Hip Flexor Stretch – opens front of hips
Figure Four Stretch – relieves piriformis tension
Frog Stretch – targets inner thighs and adductors

Final Thoughts

The glutes and hips may be neighbors in the anatomy of your lower body, but they play different roles in strength, movement, and aesthetics. By training both with intention, women can create a powerful, pain-free foundation that supports their body through every workout—and everyday life.