How Do I Build the Perfect Glutes?
Reading Time: 5 minutes
BY: Beverly Paquin
DATE: 2024-12-16
Building the perfect glutes is a common fitness goal for many, but the process can often feel overwhelming. Whether clients are looking to enhance strength, aesthetics, or overall performance, understanding the right exercises and strategies is important. In this blog post, we’ll break down the essential steps, tips, and misconceptions around glute training to help you design a workout routine that delivers lasting results and targets this key muscle group effectively. Let's dive into the science behind building the perfect glutes.
How to Build Glutes
First, you need to understand the muscles involved. Those that give us that nice, curvy bottom include the gluteus maximus, gluteus medius, and gluteus minimus. A lot of our daily movements, like walking or running, involve these muscles, and yet, most people never train them specifically.
When you do train your gluteus muscles, it’s possible to achieve hypertrophy, or growth in the size of the muscles. The secret is to target each of the glute muscles and progressively overload them with high intensity. This can be achieved within any range of reps, but you get the best muscle hypertrophy results from a rep range of six to twelve and with a heavy resistance.
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The Problem with Weak Glutes
Even if your client isn't trying to grow their glutes, there are still benefits to building strong glute muscles. Most people sit all day, which keeps the hips and hip flexors in a continual state of flexion. This makes the anterior muscles of the body tight and shortened and the posterior chain lengthened and loose. Weak glutes and tight hip flexors can cause dysfunction, such as knee pain, low back pain, or hamstring strains.
Can’t I Just Squat and Lunge?
From a lot of people who haven’t done their research, you’ll hear: “Just squat more! And deadlift more!” Squats, deadlifts, and lunges definitely hit the glutes, but they also target a lot of other muscles, like the quads, hamstrings, abs, and others.
Although some people may build a bigger butt from just squatting, deadlifting, and lunging, one size does not fit all and this approach may not work for everyone. For those who need a little extra help, or don't want to spend all their time in the squat rack, hit those glutes directly
If you want to really build an awesome tush, you need to hit it with exercises that cause the highest percentage of muscle activation from the three gluteus muscles. The glutes are most activated when you achieve near full hip extension. So, focus on exercises that target the glutes and achieve this full range of motion through the hips.
Learn more: Protein plays a key role in building muscle.
Your Best Bets to Target the Glutes
Now, let’s get specific. What exactly are the best exercises for seeing growth in the glute muscle group?
Side plank abductions
Single leg squats
Hip bridges
Hip external rotations
Single-leg elevated hip thrust
Most of these exercises achieve a 70% or greater maximal voluntary muscle contraction (MVIC). The higher that percentage, the more you’re working those glutes and the faster you’re moving toward bigger muscles. Side plank abductions come out on top with 103% MVIC, and single leg squats are the next best with 82% MVIC .
Don’t Forget the Legs
For the greatest results in glute muscle development, add an additional, glute-intensive workout day. Also include your legs because they are all related.
Consider these leg exercises that also hit the glutes:
Heavy barbell squats
Split lunges
Hamstring curls
Leg extensions
Your progress results from the progressive overload principle, which is the “gradual increase of stress placed upon the body during exercise training.” This is the most important principle in strength training, and it gives you the best results in muscle growth and strength. This is because our muscles increase in strength and size when they are forced to contract at tensions closest to their maximum.
To achieve this you can either:
Perform more reps with the same amount of weight.
Increase the resistance load and perform the same amount of reps.
Add more sets of “work” to a specific muscle group.
Train the Glutes SPECIFICALLY
The takeaway lesson here is that squats and deadlifts are not a sure guarantee of a firm and curvy backside. You cannot simply squat and deadlift your way to bigger, stronger glutes.
It’s a pretty simple principle: If you want to grow big, strong biceps, you have to train your biceps, not your triceps. So, if your client wants to build bigger, stronger glutes? Train the heck out of the glutes, not just the other surrounding muscles in the legs.
Have you heard anything like this from a client: “I’m happy with my quad and hamstring development, but my glutes are not up to par. I want to build my glutes up more, but keep my quads and hamstrings the same size.”
It's a tough goal to achieve, for sure, but totally possible. Many women who say this will report that they squat, deadlift, and lunge just as much as the guys. This is exactly why their glutes are lagging behind the development of their quads and hamstrings—most of those exercises are compound movements. The other muscles of the leg take over during the movement instead of giving the glutes their highest percent of muscle activation.
Sample Glutes Workout
Remember, for clients who want bigger butts: Squats and lunges alone may not do the trick. You have to add specific, targeted glute exercises and workouts at least once a week.
Glute Warm-up
Tip: Start with a warm-up to activate the muscle groups that will be worked during the workout. This also increases your heart rate to prepare the body for more intense exercise.
Leg Swings: Stand on one leg and swing the other leg forward and back to loosen up the hips. Can be performed straight up and down or laterally.
2 sets x 10-15 reps each leg
Lateral Leg Raises: Lie on your side. Keep your legs straight, and lift the top leg away from the bottom leg.
2 sets x 10 reps each side
High Knees: Bring one knee up to your chest and quickly swap legs. Use your arms to maintain balance and momentum.
3 sets x 15 yards
Butt Kicks: Jog in place, kicking your heels up towards your glutes to warm up the hamstrings.
3 sets x 15 yards
Glute Strength Workout
Tip: Choose 5-8 exercises per glute workout. Aim for 3-6 sets per exercise. Complete 6-10 reps each set. Use pyramid training by starting with a light or moderate weight and increase the load as you decrease the reps each set.
Hip Bridges (Compound)
Tip: The hip bridge targets the glutes and hamstrings. Drive through your heels and squeeze your glutes at the top for maximum muscle engagement.
Lie on your back with knees bent and feet flat on the ground. Lift your hips off the ground until your knees, hips, and shoulders form a straight line. Squeeze your glutes hard and keep your abs engaged. Avoid overextending your back during the exercise. Utilize a barbell over the hips, dumbbell or bodyweight to perform.
Set 1 x 65% of your max x 10 reps
Set 2 x 70% of your max x 8 reps
Set 3 x 75% of your max x 8 reps
Set 4 x 80% of your max x 6 reps
Set 5 x 85% of your max x 6 reps
Rest for 2-3 minutes between sets.
Kettlebell Swings (Compound)
Tip: This exercise is great for power and strength in the glutes. Ensure to hinge at the hips and not squat.
Stand with feet shoulder-width apart, holding a kettlebell with both hands. Bend at the hips to swing the kettlebell between your legs. Straighten your hips and swing the kettlebell to chest height. Be sure to keep your arms straight.
Set 1 x moderate intensity x 10 reps
Set 2 x moderate intensity x 8 reps
Set 3 x moderate intensity x 8 reps
Set 4 x high intensity x 6 reps
Set 5 x high intensity x 6 reps
Rest for 2-3 minutes between sets.
Single Leg Hip Thrusts (Compound)
Tip: Single leg hip thrusts are an effective way to isolate each glute. Keep your foot flat and push through the heel.
Place your upper back against a bench with one foot planted firmly on the ground. Raise the other leg. Lower your hips toward the floor and then thrust them upwards. Drive through the heel of your grounded foot.
Set 1 x moderate intensity x 10 reps each leg
Set 2 x moderate intensity x 8 reps each leg
Set 3 x moderate intensity x 8 reps each leg
Set 4 x high intensity x 6 reps each leg
Set 5 x high intensity x 6 reps each leg
Rest for 1-2 minutes between sets.
Side Plank Abductions (Accessory)
Tip: This exercise targets the gluteus medius and is important for hip stability.
Lie on your side with your body in a straight line. Keep your elbow under your shoulder. Lift your hips to create a side plank. Then raise the top leg without bending the knee. Lower the leg and repeat.
Set 1 x 12 reps each side
Set 2 x 12 reps each side
Set 3 x 12 reps each side
Rest for 1 minute between sets.
Single Leg Squats (Accessory)
Tip: Single leg squats focus on the gluteus maximus and also engage the core for balance.
Stand on one leg with the other leg extended forward. Lower into a squat. Keep the knee of the standing leg aligned with your toes. Go as low as you can while keeping your balance. Then push back up to the starting position. To modify this exercise use a bench to sit on or use TRX straps for assistance.
Set 1 x 8 reps each leg
Set 2 x 8 reps each leg
Set 3 x 8 reps each leg
Rest for 1 minute between sets.
Bird Dog (Accessory)
Tip: This move targets the glutes and core for stability and strength.
In a quadruped position, extend one arm and the opposite leg straight out. Squeeze your glutes and brace your core. Avoid rotating or twisting your hips. Return to the start position and alternate.
Set 1 x 12 reps each side
Set 2 x 10 reps each side
Set 3 x 10 reps each side
Rest for 1 minute between sets.
Glutes Cooldown Stretch
Tip: Finish your workout with a cooldown or stretch to prevent injury and promote recovery.
Pigeon Pose: Start in a push-up position. Bring your right knee forward and lay it down just behind your right hand. Let your right foot come to the left. Slide your left leg back and sit up straight to stretch the glutes.
2 sets x 20 seconds each side
Lying Glute Stretch: Lie on your back with both knees bent. Cross one leg over the other so your ankle is on the opposite knee. Pull the uncrossed leg toward your chest to stretch the glute of the crossed leg.
2 sets x 20 seconds each side
By incorporating these exercises will help you effectively work towards building stronger glutes. Remember to adjust the weights, sets, and reps to match your fitness level and progress over time.
Get Certified as a Glute Specialist
Glutes are one of the common areas clients want address. Help them meet and exceed their goals with ISSA’s Glute Specialist Certification. It’s the fastest way to jumpstart your personal training career!
References
Gluteus maximus - http://www.strengthandconditioningresearch.com/muscles/gluteus-maximus/
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ISSA | Glute Specialist
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