How To Grow Glutes: 6 Must-Follow Tips

If you're here to get tips on how to grow glutes fast then you came to the wrong place, but you might want to wait because what we have is even better. Strategies and tips that will help optimize your glute training and take your glutes to the next level. You might not get results fast, but you will get on the right track to achieving the glutes of your dreams.

Follow these six tips to start elevating your glute gains...

Warm-Up and Activate Your Glutes

Before diving into your workout, it's crucial to warm up and activate your glute muscles. This ensures they're fully engaged and ready for the workout ahead, maximizing your results and preventing injury.

  • Dynamic Stretching: Perform dynamic stretches like leg swings, high knees, and hip circles to increase blood flow to your glutes.
  • Glute Activation Exercises: Incorporate exercises such as clamshells, glute bridges, and banded lateral walks to wake up your glutes and ensure they’re firing properly. Pick 2-3 glute activation exercises and make sure to have one that is a lateral movement (sideways) and a sagittal movement (forward and backward).

Optimize Nutrition

The glutes are a huge muscle group so you want to ensure you eat enough protein and carbs to support muscle growth and recovery. If you want to build bigger and stronger glutes, you'll need to be in a small caloric surplus since the goal is to build muscle and muscle is heavy. Consider starting a clean bulk to ensure you're gaining mostly muscle and minimal fat gain. You can enter a cutting diet after to focus on losing any additional fat gained while maintaining muscle.

You'll need a lot of protein so consider getting a protein powder to help increase your protein intake. Protein powder is great for bulking because it has everything your muscles need to repair and recover effectively.

Add Variety To Your Routine

A well-structured workout plan is essential for glute growth. This means including a variety of the best glute exercises that target all three gluteal muscles (gluteus maximus, gluteus medius, and gluteus minimus). You also want to focus on progressive overload, so pushing yourself a little more each week.

Progressive overload includes...

  • Increasing weight
  • Increasing sets and reps
  • Slowing down your tempo
  • Holding for a few seconds at the top of the movement
  • Decreasing rest times in between sets

Follow the Rule of Thirds

When it comes to training your glutes and promoting growth, a popular technique among lifters is the rule of thirds. This approach involves training your glutes three times a week, incorporating a variety of resistances and exercises to ensure comprehensive development.

In the rule of thirds, one-third of your exercises should follow a horizontal path (like cable kickbacks and hip thrusts), one-third should follow a vertical path (such as squats and lunges), and one-third should follow a lateral or rotary path (like fire hydrants and lateral band walks). Your glutes enable your hips to move in all directions, so it's crucial to train all angles equally.

Additionally, the rule of thirds recommends doing one-third of the exercises with heavy loads and low reps, one-third with medium loads and medium reps, and one-third with light loads and high reps to maximize growth.

Use Lifting Gear on Your Heaviest Sets

Lifting gear supports you during your heaviest sets, enabling you to max out on key exercises like squats, deadlifts, and hip thrusts. To enhance your leg days, consider adding these to your gym bag:

  • Barbell Pad: Protects your shoulders, neck, and hips from the barbell’s weight, making hip thrusts and squats more comfortable.
  • Knee Sleeves: Provide compression and warmth, improving blood flow and reducing knee strain and swelling, allowing deeper squats.
  • Lifting Belt: Offers abdominal and lower back support, promoting good form and better balance for heavier lifts.
  • Lifting Straps: Enhance your grip, allowing you to pull heavier weights without risking injury.

With the right gear, you can lift heavier and achieve better results.

Incorporate Glutes in Your Cardio Training

You shouldn't stop doing cardio if you want to grow bigger glutes. Simply choose activities that engage and challenge your glute muscles, such as:

  • Incline Walking or Running: Walking or running on an incline engages your glutes more than flat surfaces.
  • Stair Climbing: Use a stair climber machine or find a set of stairs to incorporate stair climbing into your cardio routine.
  • HIIT Workouts: High-Intensity Interval Training (HIIT) with exercises like jump squats, lunge jumps, and burpees can effectively target the glutes.


Q: How long does it take to grow glutes?

A: The time it takes to see results can vary based on several factors, including your starting point, workout intensity, and consistency. Generally, you can expect to see noticeable changes within 8-12 weeks with a dedicated and consistent routine.

Q: Can I grow my glutes at home?

A: Yes, you can grow your glutes without weights by using bodyweight exercises such as glute bridges, hip thrusts, and plyometric movements. However, you might eventually hit a plateau and will need to start incorporating heavy weights or other forms of progressive overload to enhance muscle growth and strength.

Q: What are the best supplements for glute growth?

Protein powder should be your go-to!! Your glutes are a big muscle group so to gain muscle you need lots of protein in your diet. A quick and easy way to get an extra 20-40 grams of protein in your diet is by drinking a protein shake that includes other high-protein ingredients like milk, nut butters, etc, and good carbs to replenish muscle glycogen stores.

For the best protein powder in the market, look no further than 373 Lab's Whey Protein Isolate.

At 373 Lab, we create high-quality supplements with fewer fillers to enhance your training and recovery. Our Whey Protein Isolate offers high protein content with minimal lactose. We use membrane filtration to avoid harsh chemicals, and our formula includes only essential ingredients—no unnecessary fillers or additives. Plus, we add an enzyme blend for better digestion, providing a clean and delicious 25 grams of protein per scoop.


How To Grow Glutes: 6 Must-Follow Tips