How to grow your glutes

Are you looking to grow your glutes this year? The gluteus maximus, one of the muscles that performs the dominant movements in the gluteal region, can be strengthened by doing movements such as squats, lunges and deadlifts.

To grow your glutes, you should be training them at least twice a week. Try and perform a mixture of strength and hypertrophy cycles.

An example of a workout to perform that can build strength in the glutes:


Holding a barbell on your shoulder, with your feet shoulder width apart, dip down until your knees are at ninety degrees. Push up whilst tightening your glutes. Perform this for ten repetitions, and do for three sets.



Holding a barbell at your feet with your knees apart, hold onto the bar. Keep the bar against your legs then pull it up, tightening your glutes as your bring the bar up. Lower and repeat. This works your hamstrings as well as your glutes, and the time under tension will work your glutes even more.



Standing upright, bend one leg forward until your front knee is bent. Move back up and repeat. Another exercise that focuses on the hamstrings as well as the glutes.

If you can do all of these exercises and repeat them two or three times a week, you should be able to grow your glutes in no time.