Before we jump into building that booty, it’s important to know the glute muscles and how they function. When you learn the function of a muscle, it becomes easier to isolate and engage it during a lift. It’s important to go heavy once or twice a week, but it’s more important to recognize when you’re training the right muscles or areas of a muscle. Simply loading up the weights on an exercise will usually guarantee that a stronger muscle group will take over. This is why most people don’t see great results with squats, deadlifts, and lunges – they’re not actively engaging their glutes!
The glutes are comprised of three muscles: gluteus maximus, medius, minimus. Together, they help with hip extension, rotation, abduction, and lateral stabilization. Gluteus maximus mostly helps with hip extension. Hip extension occurs when walking, running, coming up out of a chair, and anytime you’re extending your leg backward. Medius and minimus help with abduction and rotation. All three stabilize the body through movement.
It’s also important to note that the glutes are made up of both fast twitch and slow twitch muscle groups. Fast twitch responds to heavy weight and low reps – think about sprints and explosive movements like kettlebell swings. Slow twitch responds to lighter weights and higher reps. Body weight and light weight with constant tension works well here – think about exercises like 100 rep frog pumps and at-home circuits.
Glutes transform quickly with proper activation and high weekly volume. Try to plan 2 sessions per week with heavy weights and low reps for fast twitch, and 2-3 sessions per week with body weight and high reps. Think about including exercises that focus on hip extension and hip abduction in each training session. Here are my top three exercises for both:
Hip extension
· Kneeling good morning
· Goblet squats
· Banded cable squats
Hip abduction
· Cable leg lifts
· Abductor machine
· Side steps with band

As you can see, growing bigger glutes requires some planning and strategy. It also requires mind-muscle connection. If you’re able to isolate and engage the muscles when you train, every rep will help you make progress. Stay tuned for more detailed workout tutorials. If you have questions or comments, please post them below. I’d like to see you again – don’t forget to subscribe 🙂 Thank you for watching!

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