January is the time to set new fitness-related goals, whether it's a diet, a marathon, or the perfect abs. (If you're looking for the best abdominal workout to make that dream a reality, we've found it.) But what about getting the glutes of your dreams this year?

Working out your glutes is a little more complicated than just squatting or walking on a Stairmaster. The glutes are the largest muscle group in the body and are divided into three major muscle groups: gluteus maximus, gluteus medius, and gluteus minimus. In addition, there are six subsidiary muscles under the gluteus maximus.

It is important to build strong gluteal muscles not merely for aesthetic purposes, but for any sport you play. The glutes not only stabilize the body when standing, walking, or running, but also help the body rotate and twist.

When people talk about "booty-building workouts," they generally mean workouts that target all the different muscles in the glutes, mixing weightlifting and high-repetition movements to target the fast and slow muscle fibers in the glutes. Fast muscle fibers prepare the glutes for explosive movements like sprinting, while slow muscle fibers are used for long-distance running and endurance exercises.

But what should you be doing in the gym to strengthen your glutes, instead of climbing on a Stairmaster? Here, personal trainer and Sweat app coach Kelsey Wells shares three of her favorite exercises in an Instagram post. Kelsey is working on a powerful glute program on the Sweat app. Read our review of the Sweat app first.

In her post, Kelsey Wells states that she does not consider barbell work a "machine," but it is still a great way to work the glutes with exercises like barbell squats, Romanian deadlifts, and glute bridges. Exercises such as barbell squats, Romanian deadlifts, and glute bridges work the glute muscles.

Why: Leg presses may look scary, but they are a great way to target the glutes, hamstrings, hips, and calves. Leg presses are also effective for people who suffer from lower back pain or have trouble lifting barbells to their backs.

To achieve the correct posture, make sure you are sitting comfortably with your lower back pressed against the machine. Place your feet about hip-width apart on the footplate so that your feet are flat on the footplate. The angle of the legs should be 90 degrees and the knees should be bent in the starting position.

How to do it Hold the support handles, engage the abdominal muscles, and extend the legs away from the body and outward. Pause when you reach the top, but do not lock out the knees. Slowly return to the starting position, bending the knees gradually to slow and control the movement. Keep your head and back pressed against the backrest and continue the exercise. [Perform 3 sets of 10 repetitions. Start with a weight that is not too heavy on the knees. If you feel you cannot control the movement, the weight may be too heavy and needs to be dropped slightly.

Why: The Smith machine is like a squat rack, but the barbell is fixed to the side of the machine. Also, the range of motion of the barbell is limited and can only go up and down, allowing you to focus on form. This is a great machine for beginners in weight training who want to gain confidence. Squats target all glutes, quads, hamstrings, adductor muscles, hip flexors, and calves.

Method To perform squats on the Smith machine, place the weight of your choice on the barbell and raise the barbell to your shoulders. Place your hands on the bar shoulder-width apart, with an overhand grip. Standing with feet slightly wider than hip-width apart, lift the bar up and unlock it. Squat down slowly until your knees are at a 90-degree angle, keeping your weight on your heels, with your abdominal muscles engaged. Pause, then rise again and return to the starting position.

Perform 3 sets of 10 repetitions. Beginners should begin without weights on the bar at first to check their form.

Why: While this is a great exercise for working the hamstrings, the second half of this movement also targets the calf muscles, glutes, and thighs. Prone hamstring curl machines are generally considered more effective than seated hamstring curls.

Method To perform this exercise, lie supine on a leg curl machine, fully extend your legs, and place a roller pad a few inches above your ankles. Kip your buttocks against the bench as you bend your knees and pull your legs up toward your glutes. Pause while engaging the glutes and slowly return the legs to the starting position. [Perform 3 sets of 10 repetitions. Always start with light weights for this exercise, especially if you are new to the machine. If the weight is too heavy, the back will likely be bent over during the movement, which can cause injury or reduce the overall effectiveness of the exercise. Choose a weight that will allow you to perform the entire set with good form while still feeling challenging until the last rep.

Looking for more workout tips? You've come to the right place. Here are some great exercises for people who sit all day, some great exercises for hip dips, and some great exercises for toning the inner thighs.