The Blueprint For A Great Glute Workout

Big butts are in! If you're even remotely involved in the fitness world, a quick scroll through your Instagram feed will show you that glute training is not only in high demand, but that it's not going anywhere. And while a Google search will give you thousands of home butt workouts (check out one of our favorites from Runtastic), if you're serious about building a firm bum, there's a lot more to take into consideration.

Person with a ponytail, wearing a black sports bra and leggings, outdoors on green turf with a medicine ball doing squats

Here's our breakdown of easy to follow steps to ensure the results you deserve from your glute workouts!

  1. Mix It Up.

    Variety is indeed the spice of life, and it also leads to better results in your glute workouts! Your glutes are made up of three separate muscles (the gluteus maximus, the gluteus medius, and the gluteus minimus), so while traditional squats are great, you need to be sure to include a variety of butt exercises to ensure maximum results. 
  2. Go For Maximum Overload...

    According to, "The most common missing element in the programs of women who are striving to grow their glutes is steady, progressive overload.” In order to see results, you need to progressively up your training weight and increase strength. Bret Contreras of The Glute Lab in San Diego added that “those with the best glutes are typically the strongest at exercises like barbell hip thrusts, dumbbell back extensions, leg press, walking dumbbell lunges, goblet squats, and kettlebell deadlifts 
  3. ...But Don't Forget The Light Weights!

    While progressive overload is important for building your glutes, high reps at lower weight are JUST as important. According to Underground Lab, “The gluteus maximus is about 60% slow-twitch fibers – the workhorses in aerobic activities and long durations – and 40% fast-twitch fibers – the rapid firing fibers that give you short powerful bursts of speed or power. Because it's got both muscle fiber types, it can respond to different kinds of training – heavy weights with low reps AND light weight with high reps." 
  4. Recover, Recover, Recover!

    Like any muscle, overworking your glutes can lead to burn out--and worse, a step backwards in your quest for the perfect butt. Only train your glutes two or three days per week, always with at least 24 hours of rest between sessions. 
  5. Feed The Beast!

    No matter how hard you work your glutes, you won't see real results unless you're packing away some serious protein after each workout. For a firm, toned booty, treat yourself to a whey protein shake, grilled chicken, cottage cheese, or tuna after each workout.

See? It's that easy. Follow these steps and put in the work and you'll be on the way to the booty you've always dreamed of in no time!

And for those of you who are super serious about your glute workouts, you might want to check out The GluteCoaster™. Never before has a piece of equipment focused ENTIRELY on your glutes been this simple, easy, and effective to use. When used in conjunction with the 5 steps listed above, you'll have buns of steel, guaranteed!

Person with a ponytail, wearing a green sports bra and white leggings performing a kick back exercise on a GluteCoaster