If you’re looking for a way to get a bigger butt, you’ve come to the right place! Growing your glutes takes dedication, hard work, and the right plan.
This four-week glute workout plan is designed to help you build strength, increase your booty size, and give you the curves you’ve always wanted.
With the right exercises and a consistent routine, you’ll be on your way to a bigger, firmer behind in no time!
28 Day Booty-Building Program
Rest at least one day between each workout to give your glutes some time to recover and grow!
| Week 1 | ||
|---|---|---|
| Day 1 | Day 2 | Day 3 |
| Hip thrusts – 2 x 8-15 Lunges – 2 x 8-15 Back squats – 2 x 8-15 | Hamstring curls – 2 x 8-15 Bulgarian split squats – 2 x 8-15 | Deadlifts – 2 x 8-15 Leg presses – 2 x 8-15 Hamstring curls – 2 x 8-15 |
| Week 2 | ||
|---|---|---|
| Day 1 | Day 2 | Day 3 |
| Hip thrusts – 2 x 8-15 Back squats – 2 x 8-15 Lunges – 2 x 8-15 | Hamstring curls – 3 x 8-15 Bulgarian split squats – 3 x 8-15 | Deadlifts – 3 x 8-15 Leg presses – 2 x 8-15 Hamstring curls – 2 x 8-15 |
| Week 3 | ||
|---|---|---|
| Day 1 | Day 2 | Day 3 |
| Hip thrusts – 3 x 8-15 Lunges – 3 x 8-15 Back squats – 3 x 8-15 | Hamstring curls – 3 x 8-15 Bulgarian split squats – 3 x 8-15 | Deadlifts – 3 x 8-15 Leg presses – 3 x 8-15 Hamstring curls – 2 x 8-15 |
| Week 4 | ||
|---|---|---|
| Day 1 | Day 2 | Day 3 |
| Hip thrusts – 4 x 8-15 Lunges – 3 x 8-15 Back squats – 3 x 8-15 | Hamstring curls – 3 x 8-15 Bulgarian split squats – 4 x 8-15 | Deadlifts – 4 x 8-15 Leg presses – 4 x 8-15 Hamstring curls – 2 x 8-15 |
About this Glute Hypertrophy Program
This program is a condensed high volume glute training program designed to increase glute hypertrophy. The primary goal of this program is progressive overload and high volume. So increase the weights each training session as you are able. It is essential that you take a rest day between each training session to give your glute muscles some time to recover.
Feel free to add in training for upper body muscles if you feel the need to. You shouldn’t need more than a few sets because the goal is to put all your effort into the glutes. If your body is trying to recover multiple muscle groups, you won’t get the full benefit of these workouts.
Diet
If you are trying to grow your glute muscles, stay in a caloric surplus for the 4 week program. Alternatively, if you are trying to tone up, stay at maintenance levels or slightly below them.
Keep your water intake up throughout the program and eat lots of green veggies!
Glute training alone isn’t enough to grow the booty of your dreams. Your diet is an even more important piece of the puzzle. If you aren’t sure how to structure your diet you can use this calculator.
Supplements
Although no supplements are required, they can definitely help! If you are struggling to get enough protein in to make those glute muscles grow try this delicious option!
I would also recommend picking up some creatine to help with recovery. You can learn more about creatine here before jumping into that though.
Glute Anatomy: Understand How To Grow Your Glute Muscles
The gluteal muscles, also known as the glutes, are a group of three muscles located in the buttocks:
Gluteus Maximus
The gluteus maximus is the largest and most superficial of the gluteal muscles. It originates from the back of the pelvis and the sacrum and inserts into the upper part of the femur. The gluteus maximus is responsible for hip extension, thigh abduction, and external rotation of the hip.
Gluteus Medius
The gluteus medius muscle is located on the lateral surface of the pelvis and inserts into the greater trochanter of the femur. The gluteus medius is responsible for hip abduction and medial rotation of the hip.
Gluteus Minimus
The gluteus minimus is the smallest of the three gluteal muscles. It is located deep to the gluteus medius and also inserts into the greater trochanter of the femur. It is responsible for hip abduction and medial rotation of the hip.
All three gluteal muscles work together to support the pelvis and hip joint during movement and provide stability to the lower back and hips.
Activating These Muscle Groups
Activating the glute muscles during exercise is important to effectively work the muscles and prevent compensations from other muscle groups. Here are some tips to help activate the glutes during exercise:
Focus on the Mind-Muscle Connection
Visualize the glute muscles contracting and actively engage them during the exercise. This can help increase muscle activation and improve muscle recruitment.
Perform Glute-Specific Warm-Up Exercises
Prior to starting your main workout, perform exercises that activate the glutes, such as bridges or clamshells, to get the muscles firing and ready to work.
Engage in Compound Exercises
Compound exercises that target multiple muscle groups, such as squats, deadlifts, or lunges, can effectively work the glutes while also engaging other muscles. These exercises allow you to place a heavy load on the glutes and increase muscle activation.
Use Resistance Bands
Resistance bands can be placed around the thighs or ankles to provide extra resistance during exercises and increase glute activation.
Incorporate Isolation Exercises
Isolation exercises, such as glute bridges, hip thrusts, or cable kickbacks, can specifically target the glute muscles and increase activation.
Remember to use proper form during exercises and gradually increase the weight or resistance as you progress.
Tips for Bodybuilders that Stick to Bodypart Splits
If you don’t want to follow a glute workout routine but still want to see those booty gains you can scale back on progressing your other muscle groups for a few weeks and increase your weekly glute volume.
Simply apply the same principles above to your existing workout schedule. For example, increase the number of sets you do for barbell squats, hip thrusts, and deadlifts.
Common Mistakes
Light Weight Training Alone Will Not Build Your Glutes
If you go into every glute workout with the mindset that you are going to rely on light, high volume work to grow a bigger butt you will quickly plateau.
If you want to add size to any muscle, you need to load it up with some weight. That said, if you perform the right exercises and continuously add weight to them as it gets easier, you will see growth.
However, you will see far faster results by having strength specific training for your lower body muscles. This could look like 4 weeks of lower reps and heavier weight, or it could simply be one day a week focused on heavier weight rather than higher volume.
An Overly Complicated Glute Workout
If you want to build a dream-like butt, doing air squats, frog kicks, and box jumps will only take you so far. To maximize your glute-building efforts and get the most out of your gym time, you should focus on barbell and dumbbell exercises like deadlifts and squats (and its variations), along with assistance work like: hip thrusts, Bulgarian squats, lunges, and glute-machines.
Not Warming Up
Growing a bigger butt isn’t complicated, but the last thing you want is an injury that makes it more difficult. Regardless of your training program, you need to be warming up!
One easy way to warm up is to start all the exercises with light weights and perform a few sets that won’t count towards your working weight.
The 5 Best Exercises For Glute Gains
There are a variety of exercises that can help grow your glutes, but here are 10 of the most effective exercises:
Squats
Squats are a compound exercise that targets your glutes, quads, and hamstrings. Variations of squats, such as sumo squats and Bulgarian split squats, can target your glutes even more.
Deadlifts
Deadlifts are another compound exercise that can help build your glutes. Conventional deadlifts, sumo deadlifts, and Romanian deadlifts are all variations that can target your glutes in different ways.
Lunges
Lunges are a unilateral exercise that can target your glutes, quads, and hamstrings. Walking lunges and reverse lunges are two variations that can work your glutes even more.
Hip Thrusts
Hip thrusts are an isolation exercise that can target your glutes specifically. This exercise involves thrusting your hips up while lying on your back with your feet on the ground.
Bulgarian Split Squats
Bulgarian split squats are a variation of the squat that can target your glutes, quads, and hamstrings. This exercise involves lunging forward with one foot while the other foot is elevated behind you on a bench or step.
Incorporating these exercises into your workout routine can help you build stronger, more shapely glutes. It’s important to vary your exercises and challenge yourself with heavier weights or higher reps to continue making progress.
You may also like: How To Do A Skater Squat
Glute Training Doesn’t Need to be Difficult
Sometimes the best way to get serious results is also the simplest. Progressive overload, increased volume, and a focus on movements that build strong glutes are all you need to start getting the butt of your dreams.
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FAQs
Why is glute training important?
Glute training is important because the glutes are some of the largest and strongest muscles in the body, and they play a crucial role in many everyday movements such as walking, running, jumping, and lifting. Strong glutes can also help to improve posture, reduce the risk of injury, and enhance athletic performance.
What are the best exercises for glute training?
Some of the best exercises for glutes include squats, lunges, deadlifts, and hip thrusts.
How often should you train your glutes?
The frequency of glute training will depend on your goals, fitness level, and recovery ability. However, most people can benefit from training their glutes 2-3 times per week, with at least one day of rest between each session.
How can you make glute training more challenging?
There are several ways to make glute training more challenging, including increasing the weight, reps, or sets of an exercise, incorporating different types of resistance (such as bands or chains), adding plyometric or explosive movements, and increasing the time under tension.
Can you target specific areas of the glutes?
While it’s not possible to target specific areas of the glutes with exercise, you can focus on different aspects of glute development (such as size, strength, and shape) by varying your training and incorporating a variety of exercises and equipment.
