Ready to grow stronger, rounder glutes?
This beginner-friendly guide shows you exactly how to train your glutes properly—whether you’re working out at the gym or at home.
Learn the best exercises, training splits, and tips for growing glutes fast. This isn’t theory — it’s real, practical advice used by women who’ve built the shape and strength you’re aiming for.
Why Glute Training Matters
Targeted glute training doesn’t just build curves. Strong glutes help improve posture, athletic performance, and everyday strength. Whether your goal is muscle growth or toning, glutes respond best to consistent, progressive resistance training.
How Often Should You Train Glutes?
2–3 times per week is ideal.
Alternate between heavy and lighter sessions for best results.
Always allow at least 48 hours rest between glute-focused days.
Best Glute Exercises at the Gym
These gym-based exercises target all areas of your glutes and should form the base of your glute workouts.
1️⃣ Glute Cable Kickbacks
Focus: Gluteus maximus (main glute muscle)
Reps: 2 warm-up sets of 15–20 reps, followed by 2 working sets of 6–10 reps.
Tip: Control every rep, squeeze at the top.
2️⃣ Barbell Glute Bridges
Focus: Glutes, hamstrings, lower back
Reps: 2 warm-up sets, 2 working sets of 6–10 reps.
Tip: Push through your heels and hold the squeeze at the top.
3️⃣ Romanian Deadlifts (RDLs)
Focus: Glutes and hamstrings
Reps: 2 working sets of 6–10 reps.
Tip: Hinge at the hips and control the lift throughout.
4️⃣ Squats
Focus: Full glutes, quads, hamstrings
Reps: 2 warm-up sets, 2 working sets of 6–10 reps.
Tip: Keep knees in line with toes and push through your heels.
✅ Optional Finisher:
10 minutes on the Stairmaster for extra burn.
Glute Workouts You Can Do at Home
Don’t have a gym? These home-friendly glute exercises will help you build strength and shape using just bodyweight or resistance bands.
1️⃣ Bodyweight Squats
2 warm-up sets of 30 reps, then work to failure.
2️⃣ Side Lunges
Focus on pushing through your glutes.
3️⃣ Hip Raises (Glute Bridges)
Hold each squeeze at the top for 2–3 seconds.
4️⃣ Forward Lunges
Work until failure for maximum activation.
✅ Key Tips for Growing Glutes Fast
Progressive overload matters. Gradually increase reps, resistance, or control.
Focus on the mind-muscle connection — feel your glutes working every rep.
Prioritize good form over heavy weights.
Eat enough protein and calories to support muscle growth.
Real-World Inspiration
Women like Chloe, featured in our main guide, used these exact methods to transform their glutes. Her training routines and diet tips show that consistency and proper training work—even for complete beginners.
Ready to Build Your Glutes?
Follow these gym and home workouts consistently and push your muscles harder each week. Whether you’re new to lifting or refining your training, this guide will help you build stronger, rounder glutes.
🔗 Next Step: See Full Women’s Workout Plan
🔗 Learn More: How Muscle Growth Works for Women
🔗 Explore Diet Tips: What to Eat for Muscle Growth
