And if you can’t make it into the studio today, here are 5 exercises you should be doing if you want to build stronger glutes.
But first, don’t skip your warm-up.
Mobility work and activating the muscles you’re about to train can make a huge difference in how you move, how well you perform your exercises, and how prepared your body is to lift.
Your warm-up shouldn’t just be five random stretches before you grab a weight.
At Sculpt, your mobility work, warm-up, exercises, and progressions all have a purpose.
Now, let’s talk glutes.
If you want to actually grow your glutes, you need to progressively challenge your muscles over time.
That means lifting weights that actually feel difficult, eating enough to support muscle growth, getting enough protein, recovering, and consistently getting stronger.
5 exercises we love for building your glutes:
1. Hip Thrusts
One of the best exercises for directly training your glutes. Focus on controlling the movement, reaching full hip extension, and gradually increasing the weight or reps over time.
2. Romanian Deadlifts
RDLs train your glutes in a stretched position while also strengthening your hamstrings. Push your hips back, keep the weight close to your body, and control the lowering portion of every rep.
3. Bulgarian Split Squats
Yes, they’re hard. There’s a reason we keep programming them. 😂
They’re an incredible exercise for building your glutes, developing single-leg strength, and addressing strength differences between sides.
4. Step-Ups
Choose a box height you can control, drive through your working leg, and avoid using your back foot to push yourself up.
5. Squats
Squats train your entire lower body and deserve a place in a well-designed strength program. Choose a variation that works for your body, learn proper technique, and continue challenging yourself as you get stronger.
Now, some of the biggest mistakes we see women make when trying to grow their glutes:
Using the same weights for months because they’re afraid to lift heavier.
Doing endless banded exercises and expecting them to build significant muscle.
Changing workouts constantly instead of following a program long enough to actually progress.
Not eating enough food or protein to support muscle growth.
Training glutes constantly instead of allowing enough time for recovery.
Skipping mobility and warm-up work.
Rushing through exercises without learning proper technique.
And thinking you need to be extremely sore after every workout for it to be effective.
Getting stronger, improving your technique, gradually increasing the demands you place on your muscles, eating to support your goals, recovering, and consistently following a well-designed program is what drives results.
And this is exactly where personal training or small group training can help you reach your goals faster.
You’re not walking into a studio and guessing what exercises to do.
You have an expert coach watching your form, helping you choose appropriate weights, making adjustments when something doesn’t feel right, and knowing when it’s time to progress.
You have a program designed around your goals instead of constantly switching between random workouts.
You have accountability outside of your workouts and nutrition coaching to help make sure what you’re doing outside of the studio supports the work you’re putting in.
And in our small group training, you still get expert coaching and individualized modifications while training alongside a supportive group of women, with no more than 8 women in a session.
You don’t need more random glute workouts saved on Instagram.
You need to know what exercises to do, how to perform them correctly, how hard to train, when to progress, and how to eat and recover to support your goals.
That’s what having an expert coach is for. 💗
Ready to get stronger and start training with us? Book your free consult to learn whether personal or small group training is the best fit for you.
Want to follow along on Youtube? Click here: https://youtu.be/aozyZGZuUt4?si=FCN2KMODdvvOzZgm
Key Takeaways
- Warm up properly before training to activate muscles and improve performance.
- To grow your glutes, progressively lift heavier weights, eat enough to support growth, and allow recovery time.
- Five effective exercises for building glutes are hip thrusts, Romanian deadlifts, Bulgarian split squats, step-ups, and squats.
- Common mistakes include not increasing weights, skipping warm-ups, and neglecting proper nutrition and recovery.
- Personal training or small group training provides expert coaching, accountability, and tailored programs to help you achieve your goals.
