There is a ton of false things on the internet telling you how to build a bigger butt, also known as glutes, but most of those exercises aren’t even effective. A ton of fitness influencers teach people incorrectly for their own agenda. But don’t worry, we aren’t here to trick you. These are really the only 3 glute exercises you’ll need to do.
Well, let’s dive right into how to build some impressive glutes for males or females.
1. Stiff Legged Deadlift
Dumbbell stiff legged deadlifts can be a great exercising in efficiently working the glutes. You can do this exercise every leg day sticking around 8-12 reps and 3-4 sets.
How to do it by biasing the glutes
Keeping your legs in the same position going down and up is key to a stiff legged deadlift. Doing so will not only work your hamstrings, but your glutes as well.
Not only should you keep your legs straight, but its incredibly important to keep your lower back straight. Our glutes are worked when we stabilize our lower back during a deadlift.
The final key component is making sure we stick out our butt during the downwards portion of the lift. Doing so will require us to stabilize our balance which the glutes is also responsible for.
To sum up the most important focuses during a dumbbell stiff legged deadlift are:
- Legs are kept in the same starting and ending position
- Lower back is completely straight
- Sticking out our butt backwards and balancing ourselves
Why this makes for a great exercise
This is an incredibly important exercise for training the glutes because it involves a lot in stabilization. The glutes largely work to stabilize the body during movements like walking, running, or standing [S].
Stabilization is met while keeping the lower back straight, keeping leg balance and not just falling backwards, and finally, legs are stiff and in place.
2. Glute Focused Leg Press
Leg Press is a very underrated glute exercise. Not only can it work every single part of your leg, it can also very much target the glutes. You want to stick around 12-15reps with 3 sets, and to maximize glute growth, you can have a set until failure on the 3rd-4th set.
How to do this for more glute activation
Angle your heel in the position you normally do for a squat. Some people tend to angle their heel outwards while some keep their feet straight. It’s entirely dependent on your body type.
For more activation in the glutes, you want to put your feet closer together and slightly higher on the platform. Doing this will target more of the glutes and hamstrings on the downwards portion of the lift.
During the movement, you want your quads to touch or almost touch your torso. It is best to go to about a 90 degree angle.
The last thing to keep in mind is to not lift your butt off the pad. Keeping your butt on the pad is extremely important to activate it. When you lift your butt off, you will begin to curve your lower back which can not only result in injury, but it also reduces glute activation.
In summary, the key components you should be focusing on during a glute focused leg press are:
- Angle your heel comfortably as you do in a squat.
- Bring your feet closer together and slightly higher on the platform
- Go all the way down to ideally 90 degrees
- Do not lift your butt off the pad
Why this works the glutes
Our glutes, and hamstrings, are in charge of lifting our leg back into extension. During a leg press, you are coming down and having to push your leg back into extension.
Another great thing about this exercise is due to feet position being higher, you will get much lower and target more of the glutes and hamstrings.
3. Dumbbell Walking Lunge
Finally, the dumbbell walking lunge is a killer exercise for the glutes. This exercise will be tough so either you can go until failure x 2 sets or 5-6 reps each leg x 2-3 sets.
How to focus more on the glutes during this exercise
Balancing yourself is extremely important during this exercise. Having good balance requires you to really squeeze your glutes because it is easy to lose balance and stumble.
P:ush off the ground from your back leg. By pushing off the ground using the other leg, you will be less luckily to stand up and use more of your quads instead of using your glutes.
To end this off, you must be continuous. Do not stand up during this exercise.
To summarize how to focus your glutes during a dumbbell walking lunge you must:
- Keep your balance
- Push off the ground using your back leg
- Continue through the entire exercise by going each leg at a time. Do not stand up.
Why this exercise targets the glutes
During any one legged exercise, you must keep balance. Keeping balance is the shared role of our low back and glutes.
By rotation of the hips when one leg is back and moving that leg forward will involve a lot of glute activation by doing so.
Glute Split for Leg Days
You only need these three exercises; however, variation is important to any weight training.
If you wish to implement these exercises into your leg days, then follow this simple guide:
Leg day 1:
- Stiff Legged Deadlift (8-12 reps x 3-4 sets)
- Hack Squat (8-12 reps x 3-4 sets)
- Glute Focused Leg Press (12-15 reps x 3 sets)
- Calf Raises (15-18 reps x 3 sets, or until failure)
Leg day 2:
- Hack Squat (8 reps x 3-4 sets)
- Bulgarian Squats with Dumbbells (10 reps x 3 sets)
- Dumbbell Walking Lunge (5-6 reps each leg x 2-3sets, or until failure)
- Leg Extensions (12 reps x 3 sets, or until failure)
Every exercise routine is different but this is an easy one to follow for leg days. You don’t need as many exercises as you may think.
Looking to Get Even Bigger Glutes Faster?
Try bodybuilding supplements. Supplements are a great way to get our bodies to fully use our exercises to put on size as fast as possible.
Some other kinds of supplements may also be pre workout. If you’re a beginner, we suggest using starter pre workouts. Or if you want something a little stronger, consider using the strongest pre workouts.