Are you looking for the best glute exercises for mass?
You’re in luck:
In this comprehensive guide, we’ll dive into a selected few glute exercises that can help you pack on muscle and transform your rear end like nothing else.
Whether you’re a beginner or a seasoned gym-goer, these exercises are designed to target your glute muscles and maximize your gains. As a bonus, I have also created a glute workout program, guaranteed to bring results. Let’s get to it!
The 5 Best Glute Exercises for Mass: Do These to Maximize Your Results
1. Barbell Hip Thrusts: Unleash the Power of Your Glutes
If you’re serious about building glute mass, barbell hip thrusts are a must-have exercise in your routine.
This compound movement specifically targets your gluteus maximus, the largest muscle in your buttocks. To perform this exercise:
- Sit on the ground with your upper back against a bench; knees bent, and feet flat on the floor.
- Position a loaded barbell across your hips, gripping it firmly with both hands.
- Drive through your heels, extending your hips upward until your body forms a straight line from your knees to your shoulders.
- Squeeze your glutes at the top and hold for a brief moment.
- Slowly lower your hips back down to the starting position and repeat for the desired number of repetitions.
Barbell hip thrusts provide a strong activation of the glute muscles and can be progressively loaded, allowing for continuous strength and muscle gains over time.
2. Bulgarian Split Squats: Amplify Glute Activation
To sculpt your glutes and challenge your stabilizing muscles, look no further than Bulgarian split squats.
This unilateral exercise targets each glute individually, helping to correct muscle imbalances and enhance overall strength. Here’s how to perform Bulgarian split squats:
- Stand in a split stance with your back foot elevated on a bench or step.
- Lower your body by bending your front knee and descending into a lunge position.
- Keep your front knee aligned with your toes, and ensure your torso remains upright.
- Push through your front heel and return to the starting position.
- Repeat the movement for the desired number of repetitions, and then switch legs.
Bulgarian split squats are a fantastic glute-building exercise that also engages your quadriceps and hamstrings. As you progress, you can add resistance by holding dumbbells or wearing a weighted vest.
3. Deadlifts: Unleash Full-Body Power
While deadlifts are primarily known as a posterior chain exercise, they are incredibly effective for targeting your glutes as well.
This compound movement engages multiple muscle groups, including your glutes, hamstrings, lower back, and core. Here’s how to perform a conventional deadlift:
- Stand with your feet shoulder-width apart, toes pointing slightly outward.
- Bend down and grip the barbell with an overhand or mixed grip, hands shoulder-width apart.
- Keep your back straight, chest up, and engage your core.
- Drive through your heels, extending your hips and standing upright while holding the barbell.
- Squeeze your glutes at the top and maintain a neutral spine throughout the movement.
- Lower the barbell back down to the ground in a controlled manner and repeat for the desired number of repetitions.
Deadlifts are a powerhouse exercise that not only helps build glute mass but also strengthens your entire posterior chain, making it a must-do for a well-rounded workout routine.
4. Glute Bridges: Activate and Strengthen Your Glutes
Glute bridges are a staple exercise that can be performed anywhere, making them a convenient addition to your glute-building arsenal.
This exercise primarily targets your gluteus maximus and also engages your hamstrings and lower back. Here’s how to perform glute bridges:
- Lie on your back with your knees bent and feet flat on the ground, hip-width apart.
- Place your arms by your sides, palms facing down.
- Drive through your heels, raising your hips off the ground until your body forms a straight line from your shoulders to your knees.
- Squeeze your glutes at the top and hold for a moment.
- Lower your hips back down to the starting position and repeat for the desired number of repetitions.
Glute bridges are an excellent exercise for glute activation. They can be easily modified by adding resistance with a barbell or placing a resistance band around your thighs to further intensify the exercise.
5. Walking Lunges: Boost Glute Activation and Mobility
Walking lunges are a dynamic exercise that not only works your glutes but also enhances your mobility and stability.
This exercise targets your gluteus maximus, gluteus medius, quadriceps, and hamstrings. Here’s how to perform walking lunges:
- Stand tall with your feet together and hands on your hips.
- Take a step forward with your right foot, lowering your body into a lunge position.
- Ensure your front knee is directly above your ankle and your back knee is hovering just above the ground.
- Push through your front heel, bring your back foot forward, and step into the next lunge with the opposite leg.
- Continue alternating legs and walking forward, maintaining a controlled and fluid motion.
Walking lunges provide a great burn in your glute muscles while improving your lower body strength and stability. To challenge yourself further, you can hold dumbbells or wear a weighted vest.
Putting It All Together: Designing Your Glute-Building Workout Routine
Now that you’re armed with the knowledge of the best glute exercises, it’s time to design a workout routine that suits your needs and goals.
Here’s a sample glute-building workout routine to get you started:
- Barbell Hip Thrusts: 3 sets of 8-10 repetitions
- Bulgarian Split Squats: 3 sets of 10-12 repetitions per leg
- Deadlifts: 3 sets of 6-8 repetitions
- Glute Bridges: 3 sets of 12-15 repetitions
- Walking Lunges: 3 sets of 12-15 repetitions per leg
Remember to warm up before each workout and gradually increase the weight and intensity as you progress. Rest for 1-2 minutes between sets to allow your muscles to recover.
Frequently Asked Questions (FAQ)
What is the No 1 Gute Exercise?
While opinions may vary, many fitness professionals consider the barbell hip thrust to be one of the most effective glute exercises.
It specifically targets the gluteus maximus, the largest muscle in the buttocks, and provides a great stimulus for muscle growth.
How can I Bulk up my Glutes Fast?
To bulk up your glutes quickly, it’s essential to focus on a few key factors.
- First, prioritize compound exercises like squats, deadlifts, and hip thrusts, as they engage multiple muscle groups, including the glutes.
- Second, progressively increase the weight and intensity of your workouts to continually challenge your muscles.
- Third, ensure you’re consuming enough calories and protein to support muscle growth. Finally, allow for sufficient rest and recovery to optimize muscle repair and growth.
What Exercise Hits the Glutes the Most?
The exercise that typically targets the glutes the most is the hip thrust.
It provides a high level of glute activation and allows for significant resistance to be used, making it an excellent choice for targeting and strengthening the glute muscles.
How do you hit all 3 Glute Muscles?
To target all three glute muscles (gluteus maximus, gluteus medius, and gluteus minimus), you can incorporate a variety of exercises into your workout routine. Here are a few examples:
- Barbell Hip Thrusts: Targets the gluteus maximus primarily.
- Side-Lying Clamshells: Focuses on the gluteus medius.
- Cable Kickbacks: Engages the gluteus minimus.
By including exercises that specifically target each glute muscle, you can ensure comprehensive development and balanced strength.
How Often Should You Train Glutes for Maximum Growth?
For maximum glute growth, it’s generally recommended to train your glutes at least twice a week.
This frequency allows for adequate stimulation and recovery. However, individual factors such as training experience, overall workout volume, and recovery capacity should be taken into account.
It’s essential to listen to your body and adjust your training frequency accordingly.
Is it OK to Train Glutes Everyday?
While training your glutes every day may seem tempting; it’s generally not necessary or ideal for most individuals.
Muscles need time to recover and rebuild, and training them every day can potentially lead to overuse injuries and hinder progress. It’s more effective to incorporate rest days between glute workouts to allow for proper recovery and optimize muscle growth.
Building glute mass requires dedication, consistency, and a well-rounded exercise routine.
By incorporating the best glute exercises mentioned above into your workouts, you’ll be on your way to sculpting a strong, shapely booty.
Remember, results take time, so stay consistent and enjoy the journey. Embrace the burn and celebrate your progress along the way.
Here’s to building your best glutes ever!
Do you want to learn more about building strong gluteal muscle? Visit my strength-building archive, LOADED with workouts and actionable tips.
See you there!
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