How To Grow Your Glutes? Best Exercises to Grow Glutes

Key Takeaways

• Did you know? Your glutes are more than just cushions. Find out what they are and why you would want to care about shaping them right!
• From general tips to top exercises, uncover the recipe for glute growth that'll make your booty the talk of the gym.

What Are The Glute Muscles?

Learning how to grow your glutes starts with a clear understanding of what you're working with. So, what are those?

Your glutes, short for gluteal muscles, are a group of three muscles that make up your butt: the gluteus maximus, gluteus medius, and gluteus minimus. There’s a lot of work put into keeping you stand up properly!

First, there's the gluteus maximus – the big guy that gives your bottom its round shape. It's also the mysterious force that helps you run fast and jump high.

Then you've got two smaller muscles: the gluteus medius and gluteus minimus. They're super important, too! They help keep your hips steady when you walk or run. Without them, you'd be wobbling all over the place.

Anyway, it’s vital to add that your glutes aren't just for the aesthetics. Not that it’s a bad reason to start working your glutes out, per se, but you get what we mean. 

Strong glutes improve posture, reduce lower back pain, and boost athletic powers. Think of them as your built-in performance enhancers (100% legal, we promise). 

Whether you're an office warrior battling long hours at the desk or a weekend athlete pushing your limits, growing your glutes is a huge upgrade to your entire operating system. 

At Rock Manna, we believe in the importance of a holistic approach to fitness, and your tushy is a good start!

How To Grow Your Glutes

Spoiler alert: there’s more to growing your glutes than just squats.

First things first, let's talk nutrition. Your glutes, like anything, need food to grow. More specifically, protein. Lean meats, fish, eggs, and plant-based options like beans and lentils can all give you an impressive amount of protein. Try to maintain about 1.6 to 2.2 grams per kilogram of body weight daily.

Protein-rich food. Source: Canva.

Don't shy away from complex carbs and healthy fats, either. They're the best for energy and hormone production.

Onto the star of the show – your workout to grow glutes. The key is progressive overload. In plain English? Slowly make your workouts tougher over time. Lift heavier weights, exercise more often, and do more repetitions of each exercise.

This way, your muscles keep getting challenged and growing stronger.

As for the workout frequency and volume, aim for 2-3 glute-focused workouts per week. This allows for enough recovery time between sessions. Each workout should include 3-4 exercises, with 3-4 sets of 8-12 repetitions for each exercise. As you get used to the intensity, you can adjust these numbers however you see fit.

Last but not least, the ultimate secret ingredient to this formula is consistency. The best exercises for growing glutes are the ones you'll stick to. Mix them up to keep things interesting, but keep showing up!

Best Glute Exercises For Strength, Power, And Size

Compound Exercises 

Compound exercises work several muscles at once by using multiple joints in your body. This makes them super effective for building overall strength and growing muscles, especially your glutes. Three types of exercises in this category are:

• Squats (barbell back, front, sumo): Go low or go home, but keep this form tight – feet shoulder-width apart, chest up, core engaged, lower body until thighs are parallel to the ground or lower.
• Deadlifts (conventional, Romanian, sumo): Deadlifts are a different, yet equally powerful approach. Keep in mind that it's a hip movement, not a back exercise. So, start light, keep the bar close, engage your core, and keep a neutral spine.
• Lunges (walking, reverse, Bulgarian split squats): You’d think you know balance until you do have to do lunges. Some general tips are: maintain an upright posture, keep both knees at a 90-degree angle, and brace yourself.

3 types of compound exercises. Source: Canva.

Start with 3-4 sets of 8-12 reps for each exercise. Make necessary adjustments based on your level and goals. But generally, take your time, focus on the mind-muscle connection, and watch those glutes transform from flat pancakes to proud peaches!

Isolation Exercises

Unlike their compound cousins, isolation exercises zero in on specific muscles that give your glutes the undivided attention they crave. Key players in this area include:

• Hip thrusts (barbell and banded): Lie with your upper back on a bench, feet flat on the ground. Drive your hips up, squeezing your glutes like you're trying to crack a walnut at the top. If you're not getting some awkward stares in the gym, you're probably doing it wrong.

Hip thrust exercises. Source: Canva.

• Glute bridges (single-leg and double-leg): Lie on your back, feet flat on the floor, lift those hips to the sky. For an extra challenge, try the single-leg version. But don’t cheat and take longer breaks than you must!

Glute bridges. Source: Canva.

• Cable kickbacks: Attach an ankle cuff to a low cable, then kick back. It’s as straightforward (backward?) as it gets. Feel the burn and embrace the pose.

Cable kickbacks. Source: Canva.

• Donkey kicks: On all fours, kick one leg back and up as if you're stamping your foot on the ceiling.

Donkey kicks. Source: Canva.

• Fire hydrants: Still on all fours, lift your leg out to the side. Yes, it looks like what dogs do at fire hydrants. No, that doesn't make it any less effective for your side glutes.

Fire hydrants. Source: Canva.

Strive for 3-4 sets of 12-15 reps for each exercise. The key here is the mind-muscle connection – really focus on feeling how your glutes do the work. These exercises might make you feel a bit silly, but the results are seriously good.

Resistance Band Exercises

Who said you need heavy weights to build a booty? Resistance bands offer a unique way to toughen your glutes – with constant tension that'll make your backside burn (in a good way).

Let's dive into some band-tastic exercises that are proven ways to grow glutes:

• Banded lateral walks: Loop a band around your ankles or just above your knees. Take small steps sideways while keeping tension in the band. 15-20 steps each way should be ideal, but listen to your body and do more or less accordingly!

Banded lateral walks. Source: Canva.

• Banded glute bridges: Take your standard glute bridge and give it an elastic upgrade. Place a band just above your knees, then bridge away. As you lift your hips up, push your knees out against the band. Shoot for 3 sets of 15-20 reps, and feel free to add a weight plate on your hips.

Banded glute bridges. Source: Canva.

• Banded clamshells: No, we're not talking about seafood. Lie on your side with a band around your thighs, knees bent. Keeping feet together, open your top knee like a… clamshell (surprise, surprise). Perform 3 sets of 20 reps on each side, and embrace the burn.

Banded clamshells. Source: Canva.

• Banded squats: Make your squats work harder by adding a band just above your knees. As you squat, push your knees out against the band. This added constraint turns up the heat on your outer glutes and helps you stay in proper form. 3 sets of 12-15 reps are good enough.

Banded squats. Source: Canva.

These exercises are perfect for home workouts, travel, or as a finisher for your gym session. A gentle reminder: start with a lighter band and level up as you get stronger. 

Stability and Balance Exercises

These exercises are like a buy-1-get-1 deal: they work your butt muscles and improve core strength alongside something called proprioception. Big word, huh? It’s your body's ability to know where it is and how it's moving without looking.

We're going to look at three exercises that might make you feel a bit wobbly at first, but trust me, your glutes will love you for it.

• Single-leg Romanian deadlifts: Stand on one leg, holding a weight in the opposite hand. Hinge at the hips, extending your free leg behind you as you lower the weight. Your body should form a 'T' shape at the bottom. Keep your leg slightly bent and your back straight.

Single-leg Romanian deadlifts. Source: Canva.

• Curtsy lunges: From a standing position, step one foot behind and across your body, lowering into a lunge. Keep your front knee aligned with your ankle and lower until both knees are bent at about 90 degrees. Push through your front heel to return to standing.

Curtsy lunges. Source: Canva.

• Bosu ball squats: Use a Bosu ball (flat side up or down) while performing squats as usual. The unstable surface turns the workout up a notch. Keep your weight in your heels, push your knees out slightly as you lower, and try to get your thighs parallel to the ground. Squeeze your glutes as you stand back up. 

Bosu ball squats. Source: Canva.

In these exercises, quality over quantity. It's better to do fewer rounds with good form than to wobble through more with poor technique. Add these moves to your routine 2-3 times a week, either as part of a full leg workout or as a glute-focused finisher. 

Plyometric Exercises

 Jump into the world of plyometric exercises – pun absolutely intended! 

• Jump squats: These are basically squats with a kangaroo twist to it. Start in a squat position, then launch yourself off the ground. Land softly back into a squat, like you're trying not to wake up your downstairs neighbors.

Jump squats. Source: Canva.

• Box jumps: The name says it all. You find a sturdy box, stand in front of it, squat slightly, jump up onto the box, and at last land softly with both feet. Step back down and start over.

Box jumps. Source: Canva.

• Lunge jumps: Begin in a lunge position, then gather all your courage and jump! Switch your legs mid-air to land in a lunge with the opposite leg forward. That’s it.

Lunge jumps. Source: Canva.

Give these moves 1-2 goes a week, either as part of a full leg workout or as a heart-pumping finisher. With these exercises, your booty will certainly look medal-worthy!

Machine-based Exercises

Now that we are done with most human-based workout routines, it’s machine time. Let’s look through these four main machines that are super good for working your glutes. Each one helps your glutes differently:

• Leg press (with foot placement variations): Sit back, place your feet on the platform, and push like you're trying to move a stubborn car. The beauty of this beast? You can play around with foot placement for varying results. High and wide for more outer booty, low and close for more quad action.

Leg press. Source: Canva.

• Hip abduction machine: Remember those cheesy Thigh Master infomercials? This machine is like that, but way more effective. Sit down, spread those legs against the resistance, and feel your outer glutes burn. 

Hip abduction machine. Source: Canva.

• Smith machine squats: A beginner-friendly squat option. The bar moves on fixed rails, helping you focus on form without balancing. Great for building strength, but mix with free-weight squats as you get to higher levels.

Smith machine squats. Source: Canva.

• Hack squats: Nothing about technology. It's a squat variation that puts less stress on your lower back while still hitting your glutes and quads hard. 

Hack squats. Source: Canva.

Machines are great for isolation and controlled movements, but don't forget to mix in some free-weight exercises for balance.

Frequently Asked Questions

How Can I Grow My Glutes Fast?

Sorry to burst your bubble, but there's no shortcut to success. However, you can fast-track your performance by combining heavy lifting, progressive overload, and proper nutrition. Feed them well, give them the right environment (exercises), and they'll grow. Just don't expect to wake up looking like a Kardashian overnight.

How Do You Increase Your Glute Size?

First, do exercises that work all your butt muscles together, like squats and deadlifts. Then, add in moves that focus just on your butt, like hip thrusts and glute bridges.

Now, here's the secret sauce: gradually make these exercises harder over time (that's what we call progressive overload), and keep at it regularly. Do this, and you'll be on your way to a stronger, more shapely backside!

How Much Protein A Day To Grow Glutes?

Ah, the famous question of gains! Generally, you’d want 1.6 to 2.2 grams of protein per kilogram of your body weight daily. Don't go overboard, though. More protein doesn't necessarily mean better results. Your body can only use so much, and the rest will just make for expensive toilet flushes.

How To Grow Your Glutes Fast At Home

No gym? No problem! Your glutes don't know the difference between a fancy gym and your living room. Focus on bodyweight exercises like squats, lunges, glute bridges, and step-ups. Use household items for added resistance, too – water bottles, backpacks filled with books, or that cat that refuses to leave your lap.