How To Grow Your Glutes Fast | Six Secrets

Grow your glutes at home or the gym with these six secrets....and fast! Here's the thing, I’m always working on tweaking my workouts for progression and success. It took me a while to really figure out why I was at a steady state with glute growth. There are a few tricks and tips I need to share with you if there is a struggle with shaping that butt! Not only do they work, but these are the fastest ways to get a lifted and round butt. I do these myself and train my fitness group using these methods. I’m saving my favorite for last by the way so continue to read! Here we go!

1. Make sure you are adding weights to your training. I highly recommend resistance training with weights. I know, I know, you’ve probably heard it before but it’s true. When you squat, deadlift, hip thrusts, bridges, and lunge, for example, make sure you are really thinking of squeezing your glutes. Reverse lunges and curtsey lunges are especially good to hit the glutes. Try to put emphasis on that area rather than most of the weight in your thighs. Also, lift what seems heavy for you to where you are almost struggling to get to the eighth or tenth rep.

2. Activate your glutes before lifting. I highly recommend doing rear leg lifts, also known as donkey kickbacks, and goblet squats. Do 3 sets 8-12 reps. It will really get your glutes ready to work. Just be careful not to work them to fatigue before lifting. If you start feeling too much burn, stop as it may interfere with how much weight you can lift and your form might suffer. I usually do the goblet squats and do a variety of pilates at the end. I’m telling you, if you don’t feel soreness after leg day, you will after activating the glutes followed by pilates at the end.

3. If you are working out in the gym, use the machines. Focus on the compound workouts such as deadlifts, good mornings, squats, and lunges before moving on to the machines. The isolated movements with the equipment are a good burnout round and there is less of a chance of injury since it is focused on a specific muscle group. So don’t underestimate them! I recommend the seated leg press, inner thigh (adductor) machine, outer thigh (abductor) machine, hamstring curl, and leg extensions, which hits the quadriceps (we have to even it out). Using these machines will ensure that you are hitting the glute at every angle.

The cable machine is another way to burn out those glutes if you have gym access. I use it primarily for cable kickbacks and pull-throughs. What I love about both of these exercises is that they are hitting the glute and lower back with less emphasis on the hamstrings. If unfamiliar with them here is how to:

• Cable Kickbacks: Using the cable machine, apply the ankle strap and stand facing the machine 1-2 feet in distance. With your knees and hips slightly bent, contract your core, stabilize your hips and squeeze your glutes. As you lift the one leg directly behind you, raise it as high as you can without rotating your hips. Slowly lower to the starting position.
• Cable pull-throughs: Stand a couple of feet facing away from the rope machine, grabbing the rope with arms straight, while bending at the hips and knees slightly and pushing through the heels and hips to stand up straight. Make sure you are engaging your core and glutes. Yes, another burnout round. I look at them as a kettlebell swing with the rope.

4. Do a variety of workout techniques. Doing a variety of squats, lunges, bridges, and deadlifts may use different muscle fibers causing muscle growth. For example, doing a wide squat from a regular stance squat will call upon different muscle fibers, resulting in gains. You could also change equipment from barbells to dumbbells. Other examples would be doing side lunges on Monday and reverse lunges on Wednesday and single-leg deadlifts on Monday and Romanian Deadlifts on Wednesday.

5. Work your muscles to fatigue by tapping into the Type II muscle fibers. These are the muscle fibers that’ll cause growth. My favorite way is to add drop-sets to the last set of a lower-body exercise. This means immediately drop the weight some and do as many reps as possible until you can’t do anymore. This will work your muscles to fatigue and may cause delayed onset muscle soreness. Therefore if sore two days after the workout, don’t be alarmed, just recover well and make sure you only do these on occasion.

6. Pilates, pilates, and more pilates. To really feel the burn after a lower-body workout, add a variety of pilates at the end. I know I kind of blew it as I mentioned it previously. I was saving this secret for last but I couldn’t hold it in. I can honestly say I’ve seen more lift and a rounder shape with my backside after adding these into my workout. I do switch it up too. One day I’ll do rear leg lifts, fire hydrants, and crossover leg lifts. Next lower-body day or even after a bodyweight cardio or HIIT routine, I’ll do a variety of bridges, back bows, and glute circles. If not already doing them, start without weight and add ankle weights when ready. I’m telling you, these will change that butt for the better!

Now you know my secrets to grow your glutes. Resistance train with weights, activate your glutes before jumping into a routine, isolate the muscles with the lower-body machines, burnout with the cable machine, alternate between workout techniques, work your muscles to fatigue, and do pilates. Choose ONE method and change it up after a few weeks. It’ll take time but, following these methods and staying consistent over the next few weeks, you will see a difference fast. If you need a routine that will grow your glutes, I have this 37-minute workout routine-Total Legs & Glutes- for you so you can get started today!

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