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HomeExclusiveHow To Build Your Glutes

How To Build Your Glutes

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How To Do The Goblet Squat


Stand with your feet around shoulder width apart with a dumbbell or kettlebell and hold the weight directly under your chin with your elbows tucked in. Brace your core, tense your back, and ensure that you feel stable. Keep your chest up and squat down until both of your legs bend to around 90 degrees. Stand back up by driving through the floor.

Exercises To Grow Your Glutes

You can’t just eat your way to a bigger butt unless your genetics are set up that way and even then you’ll probably want to hit the gym to tone up the booty. Squats are good, but there are so many other exercises that can help as well. .

Dotson recommends doing dead lifts, glute bridges and donkey kick backs, but he also warns against performing these workouts improperly. It’s important to have correct form so that you can get the most out of your workouts.


You should be doing glute focused exercises that work all parts of the muscle, Smith recommends, but barbell hip thrusts are “king.”

“The glutes are a muscle just like any other, they must be trained in isolation and compounds for best growth,” Smith says. “You’ll need load, intensity, volume, frequency and, most of all, the knowledge of how to contract, program and the right cues when moving in the gym.”

“Some days you want to hit all three for a powerful jam packed workout, but separating them and focusing on the burn individually helps you learn what workouts target what, making the separation of the exercises easier,” Sims says.

Four Points To Ponder About Your Backside: 2 Butt Implants No Thanks But Genetics Are A Factor

Lets talk about butt implants. Yes, many are artificially augmenting the size of their butt through implants. Why? The genetic factor.

They may have tried every exercise and workout in the gym but didnt see the results they expected. You can only do so much with your butt development.

If you possess a naturally large amount of muscle mass on your backside or for that matter an exceptionally small amount its probably due to your heredity.

On one end of the continuum is the flat, no-curves-whatsoever butt and on the other the you can set a full tray of drinks on my ass butt. Either way, you can still attempt to care for it and develop it.

Dont Take It Sitting Down: Why I Stopped Hating My Butt and Learned to Love Being a Woman

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How To Activate Your Glutes

Tested positive for one or more of those 4 indicators? Or, youd just like to see better results with your glutes training? Then its time to start awakening those glutes.

And to do so, in this article, were going to use a 4 step plan. Where. with the use of a few daily exercises, well be able to gradually get your glutes firing harder and harder. To the point where youll actually use your glutes whenever you walk, move, and perform your lifts. Instead of having your lower back or other muscles compensate and work overtime as a result.

How To Do The Banded Barbell Romanian Deadlift


Load a barbell up with less weight than you would for a traditional deadlift, but get in the same deadlift position feet shoulder-width apart and hands gripping the bar just outside the knees. Step your weight into the band and assume a slight forward lean. Push your hips back and lower the bar until its in the middle of your shins. You should feel a stretch in your hamstrings and glutes. Finish by driving your hips forward, bringing the weight back up, and driving into the band to the starting position.

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Exercises For Building A Bigger Butt Fast

You now know that when it comes to building a bigger butt, most people focus on the wrong butt exercises.

Not only that, but they spend too much time doing high-rep training instead of getting progressively stronger by lifting heavy.

Thats why the exercises in this article are compound exercises that allow you to lift heavy and safely add weight over timeexactly what you need to build a bigger butt fast.

How To Get A Bigger Butt With Exercise

With exercise, how quickly you’ll get a bigger butt depends on your body type, genetics and, most importantly, training frequency and intensity.

If you’re serious about increasing your butt size, you have to train hard, continually adding weight and volume to your workout. According to the ACE, you should sets in the 8- to 12-rep range to encourage hypertrophy . Do 3 to 5 sets per exercise and lift a weight heavy enough that the last reps of your last sets are very challenging.

Concentrate on contracting your glute muscles during the exercise. Brace the muscles throughout the exercise and squeeze them at the top of each exercise to get a bigger butt for example, when you rise up from a squat or lunge. This will get you the most bang for your buck.

Ready to build your glutes? This at-home Pilates workout requires zero equipment and takes just 10 minutes.

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How To Do A Lunge

  • Stand with feet shoulder-width apart.
  • Take a big step forward with your right foot.
  • Bend both your knees to about 90 degrees, with your back knee hovering just above the ground.
  • Press through your front foot to rise back to your starting position.
  • Do a set on one side, then switch to the other.
  • Tip

    For walking lunges, continue in a forward motion, doing a lunge with your right foot forward, then stepping forward and lunging with your left foot.

    For side lunges, take a big step out to the side with your right foot. Bend the right knee to squat down but keep the left leg straight. Step back to center and repeat on the other side.

    And just like with squats, you can add weight with a barbell across the backs of your shoulders or by holding dumbbells at your sides.

    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.

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    When Should You Stretch Your Glutes

    Glute stretches can be done as part of your warmup before you exercise. This may help get the blood flowing to these muscles and prepare them for movement and activity.

    Its also important to stretch your glutes after you work out. This can help boost your flexibility, prevent stiffness, and improve your performance the next time you work out.

    You can also stretch your glutes if they feel tight during prolonged periods of sitting, like when you binge-watch your favorite show, or are stuck at your desk for hours.

    Here are seven stretches that can help relieve tension in your glutes, as well as surrounding areas like your back, legs, hips, and pelvis.

    Its safe to do glute stretches while seated in a chair. This is especially helpful if you:

    • sit at a desk most of the day
    • are on a long flight or car trip
    • find it uncomfortable to sit on the ground

    Heres an example of a great glute stretch that you can do while youre at your desk or on a plane.

    Downward-facing dog is a traditional yoga pose. It stretches many muscles, including your upper body, hamstrings, calves, and glutes.

    To do this stretch:

  • Start in a pushup position, hands shoulder-width apart and legs together. Straighten your body and engage your core.
  • Move your hips back and up, forming an upside-down V with your body. Slightly bend your knees and place your head between your shoulders, keeping it in line with your spine. Reach your heels toward the floor but keep them slightly raised.
  • To do this stretch:

    Single Leg Glute Bridge

    a) Rest your upper back on the floor and place your feet hip-width apart, knees bent at 90º, so your body forms a straight line from your shoulders to your knees.

    b) Squeeze your glutes and lower your hips thats your starting position.

    c) Then drive through your heel to return to the top, pausing for 3 secs before slowly lowering down. Repeat.

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    Blogilates ‘lift Your Butt’ Bum Workout

    Expect a sweet, sweet burn in this glute circuit from fitness superstar Cassey Ho, a.k.a. Blogilates. Lots of reps paired with little rest means your muscles will fatigue more quickly leading to those much sought-after gains. The whole workout is only seven and a half minutes long so fight the urge to give up!

    Single Leg Hip Thrust


    Take the Hip Thrust exercise to the next level!

    The setup is the same as for the Hip Thrust, followed by lifting one foot off of the ground. Push through the heel on the floor and use your hips to lift yourself up. Dont let your hips fall towards one side, keep them level. Repeat with the other leg.

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    On The Ball: Hip Lift

    This small movement focuses on the gluteus maximus, the largest muscle in the body. Be careful not to use the back muscles the glutes should do the work.

    Form: Bend the knees 90 degrees, feet together. Squeeze the glutes and slowly move the thighs up off the ball. A small, controlled, 2-inch movement is the goal.

    How To Do Sidestep Squats

  • Use a band with medium-light tension. Stand on it, holding both handles.
  • Take a wide step out to the right into a squat, keeping tension on the band.
  • Step your left foot in. Continue stepping out and squatting to the right, all the way across the room .
  • Repeat the other way or for about 1 to 3 sets of 8 to 16 steps.
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    Dont Train Too Much Or Too Hard

    Dont make the mistake of blasting your glutes with too many sets per workout and taking every set to muscle failure . More is not always better.

    Not only is this unnecessary, it may even slow down your glute gains in the long run. Instead, you want to end most of your sets about 1-to-2 reps shy of muscle failure.

    Personally, I never train to absolute failure for more than 2-to-3 sets per workout, and never on the squat, deadlift, bench press, or military press as this can be dangerous.

    How To Grow Your Glutes At Home

    How To Build Your Glutes! Part 1

    Here you can see it is still easy to grow your glutes even at home with minimal equipment.Hip thrusts are the best way to target your glutes and increase your strength, speed and power.Hold the bridge and do.Home based formula weightgain was used along this transformation.

    If you are doing so properly, you will literally feel your butt muscle in each and every rep!It will also decrease the risk of injury as your muscles wont feel so fatigued the next time you go in and smash out a big session.Make sure to flex your glutes appropriately at the top of your range on exercise like donkey kicks, straight leg kicks, crossovers and hyperextensions.Make sure when you are doing the exercises you go at a moderate pace.

    My client managed to grow his upper booty a lot along with lowering his overall body fat.Not getting enough protein will sabotage your growth.Not too slow, not too fast.Not your thighs, your glutes!

    Other great glute growth exercises that are compound are deadlifts and hip thrusts.Pay attention to proper form to ensure the exercise is working your glutes as much as possible.Perform sets that are close to failure if increasing glute size is the goal and stop well short of failure if you want to firm the glutes without adding additional size.Pull throughs, back extensions, reverse hypers & kettlebell swings.

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    Many Former Athletes Come To Me Because They Have More Quad And Hamstring Development Than They Would Like

    This is due to a heavy focus on deadlifts and squats.

    The squat and/or deadlift is often called the King of Exercises.

    The trend now is to build entire routines around these two lifts.

    I do believe that these two lifts pack on muscle, unlike any other exercise. If building overall lower body mass is your goal, then it is true the squat and deadlift are incredible exercises.

    If growing your glutes not your legs is the goal, then both the squat and deadlift are terrible exercises to focus on.

    I believe that these two exercises are over-recommended.

    Best Exercises To Get A Bigger Butt

    The best exercises for your glutes all involve hip extension, the act of fully extending your leg so your hip flexors lengthen and open up. If you’re having trouble picturing this, stand up and pull your heel to your butt. The leg you’re stretching has achieved hip extension.

    To reach full hip extension, it’s impossible not to squeeze your glutes. You’ll also notice that reaching hip extension requires recruiting your hamstrings, which, when muscular, contribute to the overall appearance of the toned backside people are after.

    The five exercises below are some of the best for building and strengthening your glute muscles.

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    How To Do The Conventional Deadlift

    To get into position, push your hips back as you reach down for the bar. Allows the knees to bend naturally. If you are tall, have long legs, or limited hip flexion abilities, you may want to elevate the bar with a small box under each weight plate. Once you have made contact with the bar, secure your grip and engage your abdominals. Drive through the floor.

    As you push through the floor with your quads, drive your hips forward as you reach the top. Return safely back to the starting position by hinging at the hip and controlling the bar as it returns back to the ground.

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