I want to again touch on this topic of glute growth. I am still learning and researching myself and urge you guys to follow Bret Contreras on instagram and also go read his blog. He is so knowledgeable on this topic in particular (among others). From what I have read and now through trial and error on my own, you must work your glutes more often than once a week! It’s important to also space out your sets – in other words, doing TONS of exercises on one day and then not doing any glute work the other days of the week will not elicit glute growth. Instead, space out the exercises throughout the week and you will achieve better results. Read more details here via Bret Contreras.
And before you do anything else go buy these bands HERE ON AMAZON…they are cheap and very durable and effective and great to keep with you to take when you go out of town to get a good glute burn in!
So I will get to the point quickly and go over a good training program for glutes as well as the types of heavy exercises and banded exercises you can include in your weekly training.
Examples of a heavy exercise to do 2x a week with a few rest days in between:
- Hip thrust. I recommend this 2x per week because Bret says it’s the BEST exercise to build your glutes. It also does not put any pressure on your spine – it totally isolates and focuses on the glutes alone so I think this is a great one to do 2x per week. You could do it on a “leg day” and then again on a glute day later on. 3 days in between. The peak of tension here is when the glutes are TIGHTENED (as opposed to lengthened in a squat) so this is why it’s CRUCIAL in building a muscular booty!
Example of heavy exercises to do 1-2x per week:
- Back squat
- front squat (peak of tension is at the bottom when glutes are lengthened so you could add 2-3 second pauses at the bottom as well for back/front squats)
- Bulgarian split squats
- Romanian deadlift
- Hex bar deadlift
- Leg press (feet wide and high to focus on glutes)
Example of other exercises to include weekly:
- Ham curls
- Back extensions/weighted hyperextensions (think 25#…high reps of 15-20)
- Cable kickbacks (higher reps)
- Heavy Kettlebell swings (yes, these work your glutes great!)
- Butt blaster
- Weighted walking lunges (wider steps focus on glutes)
- Single leg deadlifts, weighted
Examples of exercises to include up to 6 days per week:
- Banded Clamshells
- Banded Lying leg raises
- Banded glute bridges
- Banded side walks
- Banded Crab walks (band above knees – get in squat position and hold it there while you take 4 wide steps forward and 4 back; repeat a few times)
- Frog pumps (read more about those on Bret’s website; with or without a dumbbell on your hips you can do these for tons of reps to stimulate glute growth) – you can also do those at home if you feel awkward doing them in public – LOL.
Weekly workout split/example you could try:
- Sunday: shoulders: shoulder press, push press, upright rows (dumbbells), lat raises, rear delt flies, face pulls, etc.
- Monday: legs/glutes:
- heavy back squat (4-5 sets of 6-8 reps)
- heavy hip thrust (8-10 sets of 6-10 reps)
- Bulgarian split squats (4×10)
- leg press (4×15)
- ham curls (5x 15, 12, 10, 8, 8 getting increasingly heavier weight)
- banded work: 2×30 clamshells per leg
- Tuesday: rest
- Wednesday: chest/triceps/cardio/core + band work – 2×30 banded glute bridges and banded side walks 2×10 steps per leg
- Thursday: back:
- deadlifts (heavy, 4-8 reps)
- weighted hyperextensions (again, working the hams and glutes here!)
- close grip pulldowns
- face pulls (you can do these on back or shoulder day or both as long as a day of rest is separating)
- dumbbell rows
- extra glute band work: 2×30 clamshells
- a few sets of crabwalks
- Friday: rest/optional band work – clamshells, lying leg raises, hip bridges
- Saturday: glute day:
- Hip thrusts again (8-10 sets of 5-10 reps. I like to do 5 sets of heavy for 5 reps…then go a little lighter and do more reps – 8×10 for example)
- KB swings (heavy – 45# to 50# KB for 15-20 reps – squeeze glutes!)
- Front squats
- RDL (Romanian deadlift; 4×10-12 reps with dumbbells or loaded barbell)
- band work of choice: clamshells
- Frog pumps 1xto failure
- Hip bridges 2×20
I hope this is helpful for you all in creating your own workout program. We are all constantly learning and evolving so it’s important to find what works for you and to stick with it. Do allow 1 full day of rest – I believe that is so important for your body! Don’t forget to get good sleep, drink tons of water, take hot epsom salt bath soaks, and be kind to yourself! Try out these workouts and let me know how they help you. And please go follow Bret – read his articles and take his tips. His clients results speak for themselves! Now get to work because you won’t build a great BOOTY by sitting on it! Oh and don’t forget to eat plenty of clean carbs!!