Want stronger glutes? Today I’m sharing the #1 glute workout that grew my flat butt. Strong glutes can go a long way to preventing knee pain and lower back pain. But they also help complete a well developed physique. To grow them, you only really need 3 best glute exercises. I’ll show you guys the full detailed glutes workout at the end, but you need to do the glute exercises properly so pay attention.
Click below for a step-by-step training plan that reveals all the best exercises you should do for each and every muscle group:
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What I personally do in my own glute workout is start with hip thrusts. This way, I can isolate the glutes really well so that in my next 2 exercises, I actually feel them working a lot more. But proper form is key. Position your feet such that at the very top position, your shins make a straight line right on top of your foot. Then drive your hips towards the ceiling. Brace your core hard and squeeze your glutes hard. Stick to doing just the top half of each rep with a 1-2 second pause at the top. An alternative exercise that’s way easier to set up: single-leg dumbbell hip thrusts. Keep your hips even by keeping your core braced, and focus on really squeezing the glute of your planted leg.
Now as great as hip thrusts are, they shouldn’t be the only exercise you do in your glutes workout. To maximize growth, plenty of research suggests that it’s probably best to include an exercise that really stretches the glutes and challenges them the most at the bottom.
So let’s now move on to one of the best glute exercises in our Built With Science programs that’s helped grow even the flattest of butts. Bulgarian Split Squats. To start, sit on a bench and extend your legs straight out. Where your feet end up is usually how far away your front foot should be planted from the bench. To double-check this, get into the bottom position. If your shin is bent forward, then your foot is positioned too close to the bench which will lead to more quads and less glutes. You want to adjust it such that your shin is straight up and down right over your foot.
Once you’ve got the hang of it, here’s 1 more tip to get even more glute activation. On the way down, bend your torso forward. Keep your back straight and bend at your hips to fully stretch your glutes. Lastly, think about dropping backward on the way down and then driving your hips forward using your glute on the way up. Now if you’re still really struggling with this movement, a good alternative that’ll still help give you a bubble butt to start out with is a simple reverse lunge. Just remember to apply the same form tips we talked about with foot position and leaning over your torso.
So far, we’ve activated the glutes, and we’ve worked them in a really deep stretch. But there’s 1 more exercise I’ve been throwing into the end of my workout that’s been making all the difference. Squats. Now I know what some of you might be thinking. “Squats?? At the end of the workout??” There’s a good reason for this. By moving squats to last, I don't need to go nearly as heavy, yet my glutes are still working just as hard, if not harder. However, this only works if you nail down your form. Now you can do these either with a barbell or even a dumbbell since you’re not going that heavy. But to really target the glutes, I’d recommend trying out a fairly wider stance, pointing your toes out. Take it slow on the way down. Sit your hips back, and lean your torso forward. Get low enough such that at the bottom your upper thigh is parallel with the ground. Then, use your glutes to drive your hips forward on the way up.
So now let’s break down the full workout with the list of our glute exercises. For hip thrusts, I’d recommend doing at least 1 set to failure just to really get your glutes activated. I’ll personally do anywhere from 1-4 sets depending on how much booty I’m looking to gain, but always with relatively lighter weight for about 10-20 reps to really focus on that mind-to-muscle connection. For Bulgarian split squats, since you’re working one leg at a time it’ll feel like double the work. So here I’m usually just doing 2-3 sets per side with around 8-12 reps per set. And lastly, I’ll finish it off with 3 sets of light back squats but performed really slow and controlled for about 6-10 reps per set. And if you’re wondering why there’s a 4th exercise, it’s because to fully round out your leg development from this workout, I’d highly recommend adding in some kind of hamstring exercise like leg curls since none of the other exercises really work this area.