How To Grow Your Booty Using The Best Glute Exercises And Routine
This is my secret glute growth formula – the best glute exercises for maximum growth + everything that goes along with them!
A bigger booty has been my goal for a long time and within the past 10 months, I have gone from a pancake butt to a plump peach. I still have a long way to go but I wanted to share the secret little formula I have found for really accelerating your glute growth!
I have created an in-depth version of this formula available as a free guide that you can download at the bottom of this page if this condensed version isn’t enough for you.
If you want to grow a big ol booty, you need to be targeting it as often as possible! You’re looking at around 3 times a week. You want to make sure you have a mixture of isolated (glute only) and compound (glute with quads and/or hamstring). For me personally, I do quads and glutes. Isolated glutes paired with another muscle group. Glutes and hamstring.
Go Heavy or Go Home Girl
The second tip of the day is all about that weight. You want to be going HEAVY a lot more than you’re going light. Like A LOT. You can be doing the very best glute exercises but if you’re not going heavy, you won’t see change. I’ve been there. But, when I started lifting heavier and aiming for 6-8 reps, I started noticing results.
You want to throw some light weighted exercises in their too, but trust me, go heavy most of the time.
Get Your Glutes Firing
Tip number three is one you can’t do without. It’s all about turning your glutes on through glute activation exercises. Whether you’re training glutes or quads or hamstring, or all of them, activation is key!
I aim for 3-5 activation exercises once I have warmed up. You’ll need resistance bands for these but in the meantime, you can use some lighter plates too. You want to be doing around 15-20 reps and really squeezing your glutes as hard as you can. My Booty Growth Guide breaks down my top 5 activation exercises that I use every single week.
Focus On Working Your Glutes
Step four is about maximising the glute work in every movement. You want to find the best way possible to target your glutes no matter what movement you’re doing. I have an IGTV episode dedicated to this but I’ll give you one example – squats!
Feet wide and toes slightly pointed outwards. This will result in your glutes firing more. Squat down low. You want to get as low as you can, hold for 2 seconds and then stand up while SQUUEZING your glutes like no tomorrow! Lean forward slightly. In order to involve your glutes in the movement more, you want to have the bar sitting a little lower down on your back and lean forward slightly. Nothing crazy, just a little variation.
Last but not least, always add a finisher! Alwayyysss. Don’t skip this part!!
You want to go for an isolated glute exercise and do one of two things;
- Go light and smash out 20 reps for 2 sets
- Do a drop set – start heavy, do 5 reps, drop the weight, do 5 reps, and so on until its easy enough to finish with 15-20 reps
I have been doing these things consistently and have seen amazing results. If you want more detail, download my glute guide down below!
If you have any glute training tips please leave them in the comment section! We’re all about lifting each other up here. Your success is so much better when it’s everyone’s success so share your secrets!