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How to Grow Glutes | The Secret

Andy Griffiths
Writer and expert7 years ago
View Andy Griffiths's profile

Written by Jamie Bantleman

Behind The Scenes

"How can I tone my bum without gaining thunder thighs?"

One of the most desired areas for growth on a girl is the glutes. How often do you see social media parade the endless ‘booty’ pictures. Do you want to join in on the '#instabooty' bandwagon? Become a '#bootybuilder' with the following tips!

overhead squat

First and foremost you should always consider the training frequency of the targeted muscle group. For maximal growth there must be enough time spent developing the muscle as well as enough time resting the muscle, this will allow development and aid recovery from intense sessions.


Developing lagging body parts can be done by targeting the area 2-3 times per week. Use different angles, number of repetitions and sets as well as shortened and lengthened time under tension, this will really benefit those stubborn areas.


Glutes can be worked by isolated movements such as rope pull throughs and reverse hyperextensions as well as within the larger more compound movements such as the squat or deadlift.


The gluteus muscles are made up of the gluteus medius and minimus which lie beneath the gluteus maximus. The Glut.Max moves in a different way to the other 2 part of the muscle as it is moved by hip extension where as the Glut.Med and Glut.Min are moved by leg abduction. Therefore to ensure all of the muscles above are worked efficiently it is vital to make sure your programme includes all of the different movement patterns to avoid over domination in certain parts of the glute.


Exercises that are great for the gluteus maximus are Deadlifts, Romanian Deadlifts, Hip Bridges, Rope Pull Throughs and Good Mornings. However, for the gluteus medius and minimus, exercises such as Walking Lunges, High Step Ups and Cable Kick Backs. These movements are much more isolated and have less impact on the joints around the gluteus muscles such as the lower back, therefore prioritising movements such as deadlifts at the start of the workout is the best way in which to go about programming for glute development.

The Best Exercises to Get Toned Glutes

The 'Bootylicious' Workout

The plan below should be repeated over a 9 day cycle. For best results, make sure you warm up, stretch, cool down and keep your diet on track. Have a look at our Active Women range for extra benefits!

Complete day 1, rest for 2 days, complete day 2, rest for 2 days, complete day 3... You get the picture?

Gluteus Muscles Development Plan Day 1
Order Exercise Sets Reps Tempo Rest
A1 Deadlift 5 5 3010 120s
B1 Barbell Hip Bridges 5 8 30X0 10s
B2 Dumbbell Walking Lunges 5 8 2020 90s
C1 Back Extension 5 10 3110 10s
C2 Cable Kickbacks 5 10 3110 90s

You can do it.. Keep going!

Gluteus Muscles Development Plan Day 2
Order Exercise Sets Reps Tempo Rest
A1 Glute Ham Raise 4 8 3010 10s
A2 Wide Stance Dumbbell Squat 4 8 4110 60s
B1 Romanian DeadLift 4 10 3010 10s
B2 Reverse Hyperextension 4 10 3110 60s
C1 Squat Position Hold (Banded around knees) Each Leg Moving laterally for 3 seconds holds 4 12 xxxx 10s
C2 High and Wide Leg Press 4 12 3110 60s

Nearly there...

Gluteus Muscles Development Plan Day 3
Order Exercise Sets Reps Tempo Rest
A1 Back Extension 4 8 3010 10s
A2 Reverse Hyperextensions 4 8 4110 60s
A3 Romanian DeadLift 4 10 3010 10s
A4 Dumbbell Wide Stance Squat 4 10 3110 60s
A5 High and Wide Leg Press 4 12 3010 10s
A6 Dumbbell Walking Lunges 4 12 3110 60s

And breathe...

Whey ProteinLean muscle

ZMAImproved Sleep

BCAA'sMuscle recovery


Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you're concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.

Andy Griffiths
Writer and expert
View Andy Griffiths's profile
Andy's journey in fitness started during his studies at Leeds Becket University in 2003, working in the university campus gym, he got a taste for a life in fitness. In the past 17 years, he has developed through various roles and has built a detailed experience in developing one-to-one clients, fellow team members and group fitness programmes in mainstream and boutique facilities. Training endurance athletes, martial arts athletes and simply those wanting to build a healthier life, he has built some great experiences and is now in a fantastic position to share what he has learnt with you. Being able to engage beginners into exercise regimes he feels is essential but has the ability and experience to adapt training techniques for those more experienced so everyone learns something new. He strongly feels that if you believe you are capable, you commit to achieving your goals that you will be successful!