The Best Glute Workout to Build Your Booty

Suffering from flat butt syndrome? Don’t worry, we’ve all been there.

As a fellow board-shaped girly, there is nothing I love more than a booty workout.

While many people thought it was a fad, the world is proving that building your butt is here to stay. But, as with most things in the gym, knowing where to start can be overwhelming. 

Luckily for you, I spent the last 8 years of trial and error to finally perfect the best glute workout to build your booty (without over complicating it).

Anatomy of the Glutes

When trying to build your glutes, it is important to understand that there are 3 muscles that contribute to the shape of your booty: the gluteus maximus, medius, and minimus. 

The gluteus maximus is (you guessed it) the largest of the three muscles and contributes primarily to the overall mass of your a**.

The gluteus medius and minimus contribute to the shape of your glutes by filling out the sides and upper parts of the glutes (to help give you that “shelf”)

Targeting each of these will help shape your glutes into the bubble butt you are looking for. 

But enough about the technicalities, let’s get to the good stuff – the workout itself!

The Best Glute Workout

Below I have the 3 days/week routine that has skyrocketed my glute gains. Each day only consists of 4-5 exercises, but you should really be pushing yourself for each. 

You should be using a heavy enough weight that you are struggling to complete the last two reps (while still maintaining proper form of course). 

Day 1

1. Squats – 3 x 6-8 reps
2. Step Ups – 3 x 10 reps (each side) 
3. Romanian Deadlift – 3 x 10 reps
4. Hip Thrusts – 3 x 6-8 reps

Day 2

1. Deadlifts – 3 x 6-8 reps
2. Bulgarian Split Squats – 3×10 reps (each side)
3. Hamstring Stability Ball Roll-In – 3 x 12-15 reps
4. Cable Kickbacks (45 degree angle) – 3 x 12 reps (each side)

Day 3

1. Leg Press (Feet High) – 3 x 6-8 reps
2. Front Foot Elevated Reverse Lunges – 3 x 10 reps (each side)
3. Romanian Deadlifts – 3 x 6 reps
4. Hip Thrusts – 3 x 12 reps

Make sure to take rest days (or complete upper body days) in between these workouts to give your muscles ample time to recover. 

Nutrition for Glute Building

But glute growth doesn’t end with your workout! If you really want to see gains, you may need to change up your diet just a bit. 

While not entirely necessary, adding more protein to your meals will help you get on the fast track to a bigger booty. Protein plays a huge role in muscle growth, so consuming enough protein to build more muscle is imperative. 

My best tips for getting more protein in your diet are to add a protein rich snack or two throughout the day.

My absolute favorites are Greek yogurt or some hard boiled eggs. They are quick, easy, and ready to take on the go if necessary.

Avoiding Common Mistakes

Band Only Workouts

I hate to be the one to break it to you but bands and bodyweight exercises are only going to get you so far. While they can definitely be a great starting point, without a progressive overload of weight to challenge your muscles, your booty gains may end up stagnant.

Skipping Warm-ups

Whether it is walking on a treadmill or going through mobility exercises, warming up is so important to avoiding injury. Please remember to take the time to do this – it only needs to be about 5 minutes. Trust me your body will thank you later.

Not Perfecting Form

While I know I just told you to go as heavy as you can, please make sure you have your form dialed in before you do so. It’s more beneficial for you to go a little lighter and not have to sit out for weeks on end because of an injury. 

Consistency

Following the best glute workout will not get you very far if you don’t stay consistent. Muscle growth takes time and it’s important to be patient and give your booty time to grow! Rome wasn’t built in a day.

The Takeaway

Growing your glutes starts with a great workout. One that targets all of your glute muscles and forces them to grow. 

But a great glute workout is just a starting point. Don’t forget to dial in your nutrition and to take care of your body in the process so that you can really maximize your glute potential. 

The glute workout I provided is a jumping off point and can be tailored to your fitness levels and goals. Remember to listen to your body and tweak things to fit your needs! 

Time to get growing!!

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