Do you dream of round, firm and lifted glutes? Good news: you don’t have to spend hours in the gym. What you do need is a smart training plan, the right technique and consistent effort. With just five effective exercises, two to three times a week, you can achieve your dream buttocks.
But before you start: always warm up properly. Activate your glutes with bodyweight exercises such as glute bridges, band walks or air squats to prevent injury and warm up the right muscles.
Quality over quantity
Don’t fall into the trap of thinking that more is better. Training smart is better than training long. Focus on progressive overload (gradually increasing weight or reps), perfecting your form and giving your muscles time to recover and grow.
Doing this workout 2-3 times a week, with proper intensity and rest, is more than enough to make serious progress. Combine it with proper nutrition and sleep, and you’ll be on your way to a strong, round glutes.
5 exercises to grow glutes
Even though there is a whole range of exercises you can do, today I will show you my favorites that I use a lot myself. Let’s start with the 5 powerful exercises to build your booty:
1. Squats
The queen of all lower body exercises! Squats target your glutes, quads and hamstrings and help build overall strength in your lower body.
Form tips:
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Keep your core tightened.
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Push your hips back and bend your knees as if you were sitting in a chair.
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Go as low as your mobility allows while maintaining good form.
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Push through your heels as you stand again.
Pro tip: Add weights (such as a barbell or dumbbells) once you perform the squat at bodyweight to increase resistance and improve results.
2. Hip thrust
This gluteal muscle isolation exercise is a game-changer. It tackles your glute max – the largest glute muscle – like no other.
Form tips:
- Start with your upper back on a bench and a barbell (or dumbbell) resting on your hips.
- Keep your chin on your chest and tighten your core.
- Float through your heels and lift your hips until your body forms a straight line from shoulders to knees.
- Squeeze your glutes hard at the top before you lower yourself in a controlled manner.
Pro tip: Pause at the top of the movement for stronger gluteal contraction, or try an extra short pulse movement at the top.
3. Bulgarian Split Squats
This is a difficult but super effective unilateral (one-legged) movement that stimulates your glutes, hamstrings and quads while improving your balance and stability.
Form tips:
– Stand about one meter in front of a bench and place your back foot on it.
– Lower your body until your front thigh is parallel to the floor.
– Move your torso slightly forward to put extra stress on your buttocks and keep your front knee in line with your toes.
– Push through your heel to come back up.
Pro tip: Add weight for extra resistance, but start with body weight to master balance and form.
5. Cable Kickbacks
These shapely lower and upper glutes and help create that lifted, rounded look.
Form tips:
– Attach an ankle strap to the cable machine.
– Stand facing the machine, hold onto something for balance and kick one leg back.
– Keep your knee slightly bent and your foot flexed.
– Squeeze your glutes together at the top and return controlled.
Pro tip: Don’t swing your leg – slow and controlled movement is the key.
4. Hip Abduction Machine
This machine targets the glute medius – the smaller glute muscle that forms the side of your butt and stabilizes your hips.
Form tips:
– Sit on the machine with your back straight and feet flat.
– Press your legs outward against the pads, concentrating on using your glutes on the sides.
– Check the movement on the way back.
Pro tip: Keep the movement slow so you increase the time under tension.
Are there any alternatives to these exercises?
There are certainly more effective exercises than just the five above. Consider the Romanian deadlift, walking lunges, good mornings, reverse hypers and back extensions – all top choices for strong, round buttocks. Most importantly, train all parts of your glutes (gluteus maximus, medius and minimus), but that doesn’t mean you need 10 different exercises per workout. Many people make the mistake of doing three variations of the same movement, which only adds extra volume – not better results. Rather, choose 5 to 6 smart exercises that each address a different part of your glutes, and focus on progression within that selection. Consistency and quality always win out over quantity. >
How long does it take for my butt to grow?
One of the most frequently asked questions about butt training is: How quickly will I see results? The honest answer: that depends on multiple factors, such as your genetics, training intensity, recovery and nutrition. Still, most people can notice visible change after about 8 weeks of consistent training, especially if you do targeted exercises 2-3 times a week as in this workout. Your glutes are strong and respond well to progressive loading, so be patient, train deliberately and persevere. The results will come – and they are totally worth it.
Final thoughts
Glute training doesn’t have to be complicated. Stay true to these five exercises, train consistently and work on your technique. You won’t get a round, firm buttock overnight – but with the right approach, it’s absolutely achievable.
Ready to build your best booty ever?
