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How To Build Glutes Fast At Home

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Follow India Paulino’s Glute Workout


The 2013 Bikini International winner knows exactly what it takes to earn the top spot on stage. For India Paulino, that means working her glutes three times per week! “I was always very skinny,” India says, “so I had to work hard to build my glutes.” India’s glute workouts are fast-paced, intense, and effective!

Here’s an example glute-building session:

Suspension Trainer Bulgarian Split Squat

Use the same setup as you did for the single-leg glute bridge, but stand facing away from the suspension trainer and rest your left foot in the foot cradle behind you. Make sure your right foot is lunge-length in front of the trainer. Bend your hips and knees to lower your body until your rear knee nearly touches the floor. Hold on to something for support if you feel you cant balance safely. Keep your torso uprightdont bend over.

Here Are 6 Tips On How To Build Glutes Without A Gym

  • Invest in some specialized equipment like ankle weights and booty bands:The first rule of building muscle is OVERLOAD. Muscles cannot grow without being stimulated or loaded with some sort of resistance. So take those in home donkey kicks, fire hydrants and straight leg kicks and add some sort of resistance to them! Ankle weights, booty bands and dumbbells come in real handy! Buy some and use them in every set! For bigger, rounder glutes aim to do weighted sets instead of just using your own body weight. Lyzabeth Lopezs Booty Bands
  • Learn which exercises target which part of your glutes: Your butt consists of several large and muscles including gluteus maximus, gluteus minimus, and hip abductors. Its important to know that not all glute exercises work the same muscle. Fire hydrants, lying abductors, and straight leg kicks are all different as they target a different part of your glutes and legs. It is best to use a structured program and learn which exercise is good for which part of your glutes.
  • Superset, superset, superset! Superset are CRITICAL to muscle growth. Stop resting between sets and exercises and do more supersets . Set up a mini circuits. For example do right leg weighted donkey kicks, followed immediately by right leg weighted straight leg kicks. Supersets have shown to be very effective in packing on lean mass!
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    Pop onto FitBoard or the fitness board on Pinterest and you’ll soon learn that it’s all about the butt! Who doesn’t want a backside that turns heads? You can do cardio until you’re blue in the face, but you won’t build a great bum unless you do some weight training. Not sure which moves or techniques are best for building the perfect booty? We’ve got you covered.

    Here are five of the best glute training techniques and exercises you can do, including a complete workout from IFBB Bikini competitor India Paulino. Incorporate these techniques in your lower-body training regimen and you’ll be blown away by the results. A full set of glutes is in your future!

    What To Eat For A Bigger Booty

    Butt and thigh workout at home

    Whoever said carbs were bad for you obviously never thought about how essential they are for booty growth.

    “The carbs, thats the important thing,” says personal trainer Austin Dotson. “For someone wanting to increase the size of their glutes, they must increase their carb intake so they can create mass.”

    More:How to push past those pesky weight loss plateaus to lose the pounds

    Personal trainer Cashawn Sims says her favorite carb for glute growth is a sweet potato. She suggests keeping a well-balanced diet, filled with healthy fats like salmon, pistachios, peanut butter and greens like cabbage and brussels sprouts.

    “You also want to drink your protein shake 30 minutes post workout it makes a huge difference when you consume your protein,” Sims says. “Eating before the gym is important as well because your workout will burn the food off, and then your post workout meal is strictly going to your booty versus trying to feed your whole body.”

    Getting enough calories to sustain your muscle growth is also important, says personal trainer James Smith.

    “When looking at muscle growth, the key drivers would be adequate calories and protein,” Smith says. “The quality of someone’s diet from veggies, sleep, sunlight exposure and other factors are also huge.”

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    Fundamentals Of Building A Bigger Butt

    Building a bigger bum requires three main things: a healthy diet, progressive overload in your exercises, and ironically rest.

    • Diet – No amount of butt exercises will get you to your big bubble butt dreams unless you watch your eating habits. Youll need to grow your glutes while also slimming down on fat to get that toned look.
    • Progressive Overload – To save yourself time at the gym, Id recommend increasing the volume or intensity of your exercises. By consistently pushing on your weight limit and stamina, youll blast through plateaus and grow muscle quickly.
    • Rest – Not enough advice out there focuses on the importance of resting. Your body actually builds muscle between exercises. If you overtrain or dont leave enough time between exercises, you not only risk strain or injury, but your body also wont have time or energy to gain the muscle youre working towards.

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    Train Your Booty From Every Angle

    Your buttocks are made up of three muscles: the gluteus maximus, gluteus minimus, and gluteus medius. These muscles are covered with fat. Thus, you must lose fat and do exercises that target each of the three gluteal muscles.

    The gluteus maximus is the primary butt muscle, so it should take priority in your training routine. Some of the best exercises for the gluteus maximus include:

    • Thigh extensions
    • Step-ups
    • Glute bridges

    As the largest muscle in your body, the gluteus maximus supports your hips, stabilizes the pelvis, and assists with everyday movements such as thrusting, running, walking, or squatting. It also helps protect your lower back and maintains your balance.

    Most exercise programs overlook the gluteus medius. This muscle attaches to your hip joints and sits above the gluteus maximus. It plays a key role in hip rotation and stabilization. Running and steady state cardio cause this muscle to become dormant, increasing your risk of injury, lower back pain, and IT band syndrome.

    To work this muscle, add the following exercises to your routine:

    • Side-lying clams
    • Lateral squats with resistance bands
    • Donkey kicks
    • Bodyweight or cable hip external rotations
    • Quadruped fire hydrants

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    Incorporate Exercises That Really Activate Your Glutes

    If squats aren’t a glute goldmine, then which exercises should you include in your workouts to get a bigger butt? Enter Bret Contreras, Ph.D., C.S.C.S., aka “The Glute Guy,” who is considered the foremost expert on all things glutes. Contreras has researched which exercises actually light up the glutes, and for best results, you’ll want to focus on those.

    “My top three exercises for growing the glutes are the barbell hip thrust, B-stance hip thrust, and dumbbell frog pump because they are easy to learn, easy to progressively overload over time, and they elicit the highest levels of glute activity,” says Contreras.

    In order to understand how to build get a bigger butt, you’ll need a quick anatomy lesson: “The glutes consist of three muscles: the gluteus maximus, medius, and minimus,” explains Jaime McFaden, a certified trainer with Aaptiv. “The gluteus maximus is the biggest of the three and considered the prime mover.” Its main job is hip extension , or the opposite of a hip hinge. Many common glute exercises the hip thrust, for example use this motion to target the glute max. But others, such as banded lateral walks and clamshells, will fire up your glute medius and minimus.

    Glute Exercises For Men: Daddy Got Back


    By: Holly Smith, D.O. – Osteopathic Medicine, B.S. – Dietetics, NASM-PES Certified Trainer,

    When you mention butts, many men will think about Sir Mix-a-Lot and his classic hit from the 90s. But, when you mention lifting weights, they probably don’t think about glute exercises for men.

    But daddy can have back, too!

    Magazine covers are littered with chiseled chests, massive biceps, and sculpted shoulders.

    But the powerhouse muscle group that really deserves attention is the glutes, also known as the butt muscles.

    The glutes make up the largest and most powerful muscle group in the body.

    Building these muscles is essential to creating a fit physique and giving you the strength to perform everyday activities easier and more efficiently.

    Ready to shake it, shake it, shake that healthy butt? Then check out these great glute exercises for men!

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    Ciara Madden’s Resistance Band Workout

    Ciara Madden is known for her strong, sculpted body. And her glutes are something of strength-envy. How does the über popular trainer get so strong down below? Using resistance bands and body weight, that’s how. Trainer Madden shared her go-to resistance band workout with WH to help you make those all-important glute gains at home. You’re welcome.

    Enhancing Your Butt In Other Ways

  • 1Improve your posture. Standing with good posture does wonders for your booty, and for your shoulders, waist, and back as well. It is important to get in the habit of maintaining good posture when sitting and standing.XTrustworthy SourceCleveland ClinicEducational website from one of the world’s leading hospitalsGo to source
  • When standing, balance your weight on the balls of your feet, keep your knees slightly bent, position your legs shoulder-width apart, and let your arms hang naturally along the sides of your body. Your shoulders should be pulled backward, your stomach tucked in, and your ears in line with your shoulders.
  • When sitting, place your feet on the floor or a footrest with your ankles positioned in front of your knees, maintain a small gap between your thighs, and avoid crossing your legs. You should sit with your shoulders relaxed and your ears, shoulders, and hips lined up.
  • Avoid sitting for long periods of time as this can cause your gluteal muscles to atrophy.
  • 2Lose weight to make your butt look bigger compared with your waist. If your waist is slimmer, then your butt will look bigger, so lose weight if you are overweight. Go for a diet that is high in protein and fiber, low in carbohydrates, and focus on lean meats and good fats like those found in salmon, nuts, and olive oil.XResearch source
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    Best Butt Exercises For Strong Glutes

    Getting the most out of your butt workout is ideal for those seeking stronger glutes. Women can use a range of exercises to build and tone their butt, from squats to deadlifts. For maximum results, the right routine, effective movements, and diet is essential.

    For the 15 best butt exercises for stronger glutes, see below:


  • What does clenching your bum do?
  • Bigger Butt Workout #: Barbells

    Build Glutes At Home Quick Workout [Video] in 2020 ...
    • Barbell Back Squat: warm up and 3 sets of 4 to 6 reps
    • Romanian Deadlift: 3 sets of 8 to 10 reps
    • Barbell Lunges: 3 sets of 8 to 10 reps
    • Barbell Hip Thrust: 3 sets of 8 to 10 reps

    If you have access to barbells, this is one of the best glute-building workouts you can do. Barbell exercises are ideal for safely implementing progressive overload .

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    Foods That Can Make Your Butt Grow

    Apart from working out, some foods contribute to getting a bigger butt because what you consume plays a key role in your bodys fat distribution, muscle growth, strength, reduce exercise-induced inflammation, and enhance recovery . Here is what to eat to get bigger buttocks fast.

    • Follow the kind of healthy, balanced weight loss diet that you can maintain in the long run.
    • Consuming protein helps to build muscle, and an expert in the Cosmopolitan publication recommends the intake of 25g of protein per meal . For example, a breakfast consisting of porridge with fresh fruit and semi-skimmed milk is about 11g protein. 1 large egg contains about 6g protein, while some branded greek yogurts have 7.7grams of protein per 100g container. Other meals rich in protein include salmon, tuna, fish, chicken breast, cottage cheese, lentils, pulses, green vegetables, wild rice, tofu, quinoa, bean sprouts, pumpkin and flax seeds, Potato, etc .
    • Carbohydrates also play a big role in increasing the size of your glutes because they help create mass.
    • Take healthy fats, for example, avocado and nut butter, and enough calories to sustain muscle growth.

    Eat before the workout for the exercises to burn the food off, and then after the workout for the meal to go to your booty.

    The Best Butt Exercises: Lunges

    While lunges are primarily thought of as a quad-dominant exercise, the glutes are heavily involved in helping you return to the standing position. “I love lunges for so many reasons. They do not isolate the glutes, but they provide ancillary support and proprioceptive qualities that are key to daily functions,” says Marion.

    Lunges can be done forward, or in reverse, with bodyweight alone or with kettlebells, a barbell, or dumbbells in the mix. Marion recommends to “make sure to focus on bodyweight only until youre able to gain an appreciation for the form and then work weight-load up appropriately.”

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    Or Try A Backward Lunge

    When you step backward into a lunge, it works the glutes a little harder. Your workout gets variety, too. Lunges also add flexibility to your hips. They align your body better, too, something that can suffer when people spend long hours sitting at a desk.

    Form: Use the same posture as in a forward lunge, but step backward to position the lower leg. Don’t let the front knee push out in front of your toes.

    Step : Target The Right Muscles

    Grow Your Glutes FAST with These 3 Exercises

    Lets talk about glutes.

    Your butt consists of three muscles which make up the buttocks: the gluteus maximus, gluteus medius and gluteus minimus. When you have strong glute muscles, you have a nice, round butt. But if the glutes are weak, your butt wont have that Kardashian vibe.

    When looking to get a bigger butt in a week, youll want to focus on training all those three of these muscles.

    So which are the best workouts that will target your glutes?

    Squats? Lunges? Well, neither actually!

    Squats, lunges, and other traditional butt exercises target your glutes. But they also work out the surrounding muscle groups including your quadriceps and hamstrings. This often means that you will build your entire lower body and it can cause bulkiness in your legs.

    This can be fine if you are the ectomorph body type that doesnt put on muscle fast. But if youre an endomorph or mesomorph, youll want to find exercises that target your glutes specifically.

    Here are some of my favourite butt workouts that will work your glutes from various angles without bulking up your quads and hamstrings:

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