Glutes (The Butt)

The Ultimate Guide to Training Glutes

Looking to build stronger, more defined glutes? Here's everything you need to know to get that peachy look and powerful lower body strength. If you prefer visuals, check out the video linked below for a quick demo!

Essential Glute Exercises & Movement Patterns

For well-rounded glute development, your workouts should include two key types of exercises:

  1. Compound Exercises
  2. Isolation Exercises

This combination ensures you’re hitting the glutes from all angles, promoting both strength and growth.

1. Compound Exercises

Compound exercises engage multiple muscle groups at once, with a focus on glute activation. The hip thrust stands out as the top choice here.

Top Compound Exercise:

  • Hip Thrust
    • This is hands-down one of the best glute-building exercises. Proper technique is critical to maximize your gains.

Other Compound Movements (Bonus):

  • Deep Squats ("Ass to Grass")
  • Romanian Deadlifts
  • Bulgarian Split Squats (with a glute focus)

While these aren’t primary glute exercises, they still contribute significantly to glute growth, especially when performed with proper form and depth.

2. Isolation Exercises

Isolation exercises target the glutes more directly, helping you refine and shape them.

Top Isolation Exercises:

  • Glute Kickbacks
  • Butt Blasters
  • Cable Kickbacks
  • Lunges (use long strides to maximize glute activation)

Pro Tip:
When performing lunges, take longer steps to increase the stretch in your glutes, and drive through your heels to engage them fully.

How Often Should You Train Glutes?

Even though your glutes get some work from standard leg exercises (like squats and deadlifts), adding direct glute work can significantly improve their growth and shape.

  • 1-2 glute-focused workouts per week is enough for most people.
  • 3 times per week if glute development is a major goal (or if you're an athlete or just really want that extra peach).

If glutes aren't your primary focus, you can still add a couple of glute-specific exercises to your leg day routine for balanced development.

Recommended Sets Per Week

  • 6-12 sets per week of direct glute work is sufficient for noticeable growth.
  • If you’re training glutes 3 times a week, you can slightly exceed 12 sets, especially if you're focusing on glutes for aesthetic or athletic purposes.

Note:
This glute-specific volume is in addition to the work your glutes get from other leg exercises. For most people, this will provide the perfect balance without overtraining.

Choosing the Right Rep Ranges

To get the most out of your glute training, split your exercises into main (compound) and isolation exercises with the appropriate rep ranges.

Main Exercise (8-12 reps)

Your compound glute lift—usually the hip thrust—should be done first in your workout when your energy and strength are at their peak.

Rep Range:

  • 8-12 reps for optimal strength and hypertrophy gains.

Example:

  • Hip Thrust – 4 sets of 8-12 reps

Isolation Exercises (12-30 reps)

Isolation exercises can be done in higher rep ranges to maximize muscle fatigue and shape the glutes.

Rep Range:

  • 12-20 reps for standard hypertrophy
  • 20-30 reps for endurance and maximum glute activation

Example:

  • Cable Kickbacks – 3 sets of 15-20 reps
  • Glute Kickbacks – 3 sets of 20-25 reps

Sample Glute Workout Routine

Here’s how a glute-focused session could look:

  1. Hip Thrust – 4 sets of 8-12 reps
  2. Glute Kickbacks – 3 sets of 15-20 reps
  3. Walking Lunges (with long strides) – 3 sets of 12 reps per leg
  4. Cable Kickbacks – 3 sets of 20-25 reps

Perfecting Your Hip Thrust Technique

The hip thrust is a powerhouse exercise for glutes, but technique is everything. Here’s how to get it right:

  1. Drive the Bar Up Fully:
    Move the bar all the way up until your hips are fully extended. Squeeze your glutes hard at the top—don’t just stop when your hips are parallel to the ground.

  2. Pause at the Top:
    When you reach the top of the thrust, hold the squeeze for 1-2 seconds. Imagine you’re trying to push the bar through the ceiling.

  3. Go Beyond 100%:
    Think of the top of the movement as reaching 100%, but for real glute gains, aim to go for 110%. That extra contraction is where the magic happens.

  4. Control the Descent:
    Don’t let the weight drop back down too quickly. Control the negative portion of the movement to keep tension on your glutes throughout.

Final Thoughts

Building strong, rounded glutes comes down to a mix of compound strength exercises and isolation movements. Prioritize form, progressively increase your weights, and stay consistent with your training.

Whether you’re looking to boost performance, improve aesthetics, or just want to feel stronger, these glute training tips will get you results.

Ready to get started? Add these moves to your next workout or explore one of my personalized training plans to take your glute gains to the next level! 🍑💪