Why Glute Training Matters
Let’s be honest: everyone wants to build a bigger butt to feel confident in their summer clothes, and a strong, sculpted rear end is one of the most sought-after fitness goals. But it’s not just about aesthetics. Building your glutes also supports better posture, reduces lower back pain, improves athletic performance, and boosts metabolism. In fact, having strong glutes are essential for any sports activity, and for life in general. In our previous article on “Ozempic Butt,” we talked about how rapid weight loss can lead to muscle loss, especially in the glutes. This article is your next step: a no-nonsense, detailed guide to build your butt the right way—with consistent, targeted training and smart nutrition.
Why a Strong Butt Is About More Than Looks
Fun Fact: Your glutes are the largest and most powerful muscle group in your body, and they do far more than fill out your favorite jeans. Functionally, strong glutes stabilize your hips and pelvis, reduce the risk of injury, and help you move more efficiently. Whether you’re sprinting, squatting, or simply walking up stairs, your glutes are involved. Weak glutes can lead to a cascade of issues: poor posture, tight hips, overuse of the lower back, and even knee pain. Building glutes isn’t just a vanity goal—it’s a cornerstone of total-body strength and longevity.
Understanding Your Glutes: The Basics\
Your glutes are made up of three main muscles: the gluteus maximus (the largest and most powerful), the gluteus medius (which supports hip stability), and the gluteus minimus (which aids in movement). To build a bigger butt, you need to:
- Stimulate the muscles through resistance training
- Apply progressive overload (increasing weight or reps over time)
- Ensure proper activation and mind-muscle connection
- Train consistently over weeks and months
Myth Buster: Muscle Confusion Doesn’t Work
One popular myth is that you need to constantly change your workouts to keep your muscles “confused.” In reality, progress comes from repeating key exercises over time and getting stronger at them. You don’t need endless variation—you need a structured, effective plan. So how to build a bigger butt?
Compound Lifts, Isolation Moves, and Cardio
A well-rounded glute program includes three types of movement:
Compound Lifts – These are multi-joint exercises that engage multiple muscle groups. They allow you to lift heavier loads, creating the mechanical tension necessary for muscle growth. Compound lifts also recruit stabilizer muscles, improve balance, and boost overall strength.
Isolation Exercises – These target the glutes more directly and help improve mind-muscle connection. They allow for higher reps and more volume, which is key for muscle hypertrophy. Isolation moves are especially useful for activating underused parts of the glutes like the medius and minimus.
Cardio (the Right Kind) – While traditional cardio won’t build your butt, specific types like incline walking, hiking, or sled pushing can help shape and strengthen your glutes. Plus, maintaining low body fat through cardio helps your hard-earned muscle definition show.
Best Glute Exercises and Why They Work
Compound Lifts (Strength & Size)
- Barbell Hip Thrusts – Specifically target the gluteus maximus with minimal hamstring involvement. Perfect for creating a rounder, fuller butt.
- Romanian Deadlifts – Emphasize the posterior chain, particularly the glutes and hamstrings. Helps improve the “under-butt” area.
- Bulgarian Split Squats – This unilateral movement trains each side equally, improves balance, and deeply engages the glutes.
- Sumo Squats – With a wider stance, sumo squats shift the emphasis from quads to glutes and inner thighs.
Isolation & Activation Exercises
- Cable Kickbacks – Provide constant tension on the gluteus maximus throughout the movement. Great for shaping. Get the Fit Girl straps here from Amazon
- Glute Bridges (Bodyweight/Weighted) – Perfect for beginners to activate glutes and build a mind-muscle connection.
- Fire Hydrants – Engage the glute medius, essential for hip stability and creating that side-booty roundness.
- Frog Pumps – High-rep, glute-focused movement that maximizes blood flow and pumps to accelerate growth.
Bodyweight & Home-Friendly Options
- Step-Ups – Functional and highly effective. Force your glutes to work through a full range of motion.
- Donkey Kicks – Simple but effective, especially when done slowly and with control.
- Single-Leg Glute Bridges – Introduce instability to fire up the glutes and core together.
- Banded Lateral Walks – Essential for targeting the glute medius and improving lateral movement strength.
Cardio That Boosts Glutes
- Incline Treadmill Walking – Constant glute engagement without heavy strain.
- Stairmaster – Builds endurance and burns fat while strengthening your backside.
- Hiking – Natural incline and uneven terrain challenge all parts of the glutes.
- Sled Pushes – Full-body effort that torches calories and hits the glutes hard.
- Jump Rope – Works not only your glutes but your calves, core, and hamstrings as well. Check out this one from Amazon
Weekly Glute Workout Plan (3 Levels)
Beginner (2x/week) Day 1:
- Glute Bridges – 3×15
- Bodyweight Squats – 3×15
- Step-Ups – 3×10 each leg
- Donkey Kicks – 2×20
Day 2:
- Single-Leg Glute Bridges – 3×10 each
- Banded Lateral Walks – 3×30 steps
- Fire Hydrants – 3×15
- Frog Pumps – 2×25
Intermediate (3x/week) Day 1: Strength Focus
- Barbell Hip Thrusts – 4×10
- Bulgarian Split Squats – 3×10 each leg
- Cable Kickbacks – 3×12 each
- Glute Bridges – 3×20
Day 2: Home/Bodyweight
- Step-Ups – 4×10
- Donkey Kicks – 3×15
- Fire Hydrants – 3×15
- Frog Pumps – 3×25
Day 3: Activation & Burn
- Banded Lateral Walks – 3×30 steps
- Sumo Squats – 3×12
- Single-Leg Glute Bridges – 3×12 each
- Incline Walk – 20 minutes
Advanced (4x/week) Include all exercises from Intermediate, with increased weight, volume, and shorter rest times. Add variations like barbell RDLs, deficit lunges, or hip thrust dropsets. These are the best exercises to get a bigger butt.
Recovery, Nutrition, and Hydration: The Other Half of Glute Gains Training is just the beginning—your glutes grow when you rest, eat, and hydrate properly.
Don’t Starve Your Glutes: You can’t build a bigger butt on an empty tank. If you’re under-eating, especially on protein, you’ll lose muscle instead of building it. Aim to eat at maintenance or slightly above if your goal is to grow your glutes. If you want to lean out while maintaining muscle, go slightly below maintenance, but still keep protein high.
General Calorie & Protein Guidelines:
- Women: 14-16 calories per pound of body weight depending on activity level. Protein goal: 0.7-1g per pound of body weight.
- Men: 15-17 calories per pound. Protein goal: 0.8-1g per pound.
Your personal needs may vary, but these ranges are a great starting point.
Rest Days Are Growth Days: Muscles repair and grow during recovery. Don’t train glutes every day—2 to 4 focused sessions per week is ideal depending on your level. Sleep 7-9 hours nightly, and try to manage stress, which can interfere with muscle recovery.
Hydration Matters: Dehydrated muscles are weaker, tighter, and more prone to injury. Aim for at least half your body weight in ounces of water per day, and more if you’re training hard or in the heat.
For a deeper dive into smart eating and training strategies that preserve muscle while burning fat, check out our article on Building Muscle to Burn Fat.
FAQ: Building a Bigger Butt
How long does it take to grow your glutes?
Glute growth depends on consistency, nutrition, and your starting point. Most people start noticing visible changes within 6 to 12 weeks if they’re following a proper training and nutrition plan.
Can I grow my glutes without weights?
Yes, but it’s slower. Bodyweight exercises like glute bridges, donkey kicks, and banded walks can build a solid foundation. For maximum growth, progressively adding resistance is key.
Do squats really build a bigger butt?
Yes—especially variations like sumo squats and Bulgarian split squats. But squats also work your quads and hamstrings, so pairing them with isolation moves like hip thrusts or kickbacks gives better glute-targeted results.
How often should I train glutes per week?
2 to 4 times per week depending on your experience level. Make sure you’re allowing for rest and recovery in between sessions to maximize muscle growth.
Should I do cardio if I’m trying to build a bigger butt?
Absolutely—but choose the right kind. Incline walking, hiking, or stair work can build and maintain your glutes while improving your overall conditioning.
Can I lose fat and grow my glutes at the same time?
It’s possible, especially for beginners or those returning to training. Eat a high-protein diet, train hard, and recover well. Our Building Muscle to Burn Fat article goes deeper into how to do this effectively.
Can I build my butt just by dancing or twerking? You’ll definitely feel a burn, but it’s not enough on its own. Add resistance training and structured workouts to take those moves to the next level.
What should I eat to grow my glutes?
There’s a myth that certain foods will specifically make your butt bigger—but muscle growth doesn’t work that way. To grow your glutes, focus on eating enough overall, with an emphasis on protein and healthy fats. Good options include chicken, fish, avocados, and nuts. Combine this with strength training and recovery, and you’ll see results.
Don’t forget this:
Everyone has different fat distribution patterns based on genetics. Some people may find it easier to grow their glutes naturally, while others will need to work harder—but that doesn’t mean it’s impossible. With proper nutrition and weight training, your results can actually be better, stronger, and more sustainable. So be proud of what you have, and commit to making the most of it—regardless of genetics.
Final Thoughts: Action Creates Greatness To build a bigger butt doesn’t come from trends or gimmicks. It comes from focused effort, proper programming, and doing the work week after week. Follow this plan, fuel your body right, and trust the process. Want results this summer? Start now
Because remember: Action Creates Greatness.