Build Your Dream Glutes

Most people want to spend time growing their glutes in the gym.

I’m going to give you the secret sauce to building your dream glutes.

But you must know one major factor that people tend to forget about when it comes to growing their dream glutes..

Nutrition.

It is crucial that you are eating enough protein and (the right) calories in order to grow those babies!

Without increasing your protein intake, you can kiss those dream glutes goodbye.

You will also find that if you are in a caloric deficit, though you can still create tone and lean glutes, it is much harder to physically grow them due to the drop in calories you consume.

So depending on what your goal is, you may need to alter your caloric consumption and macro numbers.

If you do not focus on what needs to happen nutritionally, nothing I say after this will matter.

And sadly that’s the harsh reality with any training.

The best bodies are disciplined in the kitchen.

What Exactly Are Your Glutes?

Your glutes are made up of three gluteal muscles.

The Glute Maximus- this is the largest of the three muscles and the one people tend to work the most.

The Glute Medius- this is more on the side of your butt, above and beside the Glute Maximus

The Glute Minimus- just like it sounds, this is the smallest of the three but is still crucial to help your body move better

Benefits Of Stronger Glutes

Working all three of these muscles will not only grow the entire glute and create the “peach” people desire to have, but it will also stabilize the pelvis and help your hips move more functionally (rotate, open, close, and extend).

In addition to moving better, stronger glutes could help eliminate or lessen back pain, hip pain, and knee pain.

Just like any muscle, the stronger it is, the less your body hurts.

Exercises For The Glutes

Below I have listed exercises (in their progressive order) for people who want to build and strengthen their glute muscles.

Hip Thrusts/Glute Bridges – Resistance Band, Sandbag, Barbell, Single Leg Hip Thrust/Glute Bridge

Split Squats- TRX, Dumbbells, Barbell, Bulgarian Split Squat

Romanian Deadlifts- Dumbbells, Barbells, Kickstand Deadlift, Single Leg Deadlift

Curtsy Lunges- TRX, Dumbbells

Lateral Lunges- TRX, Dumbbells

Forward and Lateral Step Ups

Resistance Band Glute Exercises- Lateral Band Walks, Fire Hydrants, Donkey Kicks, Skater Walk

It is important to incorporate different movement patterns (forward, backward, lateral) so you are working all three glute muscles.

In the list of exercises above, you can see how easy it is to hit all of those movement patterns throughout the week with the variety I have given you.

How Many Sets/Reps Do I Do?

3-4 sets of 5 reps or less will help you build strength. This is great for everyone and it’s a good place to start.

4-5 sets of 6-12 reps will build hypertrophy (muscle size). This is great for those of you who are aesthetically just wanting a bigger butt.

2-3 sets of 12 reps and up will build muscular endurance. This is great for any of our runners or any athletes who are currently playing sports.

Training all three of these phases are of benefit for overall healthy glutes that will become pretty much indestructible!

Now that I’ve given you the secret sauce to building your dream glutes, it’s time to get to work!