How to Grow Your Glutes: The 7 Best Glute Exercises I Used in My Contest Prep

As a former bodybuilder and gym enthusiast, I’ve spent countless hours sculpting and perfecting my physique. During my contest prep days, one area I focused on intensely was developing my glutes. I’ve experimented with countless workouts over the years. But when it came to my contest prep, I knew I needed to step up my glute game. Whether you’re a man or woman, having strong, well-developed glutes isn’t just about aesthetics – it’s crucial for overall strength and performance.Through trial and error, I discovered the most effective exercises that not only helped me build a stage-ready backside but also improved my overall strength and performance. Let me share with you the seven best glute exercises that became the cornerstone of my lower body workouts and became my secret weapon for building stage-ready glutes.

The Wake-Up Call

I remember the day my coach pointed out that my glutes were lagging behind the rest of my physique. It was a tough pill to swallow, but it lit a fire under me. I dove into research, consulted with fellow competitors, and eventually crafted a glute-focused routine that delivered impressive results.Let me share with you the seven best glute exercises that became the cornerstone of my lower body workouts.

Read next: the Ultimate Guide to Home Workouts-Stay Fit Without a Gym Membership.

1. Barbell Hip Thrusts: The Glute-Building Powerhouse

I remember the first time I incorporated barbell hip thrusts into my routine. The burn was unlike anything I’d experienced before. This exercise quickly became my go-to for targeting the gluteus maximus. To perform it:

• Sit on the ground with your upper back against a bench
• Roll a barbell over your hips (use a pad for comfort)
• Plant your feet firmly on the ground
• Drive through your heels, lifting your hips until your body forms a straight line from knees to shoulders
• Squeeze your glutes at the top for maximum activation

2. Squats: The Classic Lower Body Builder

No glute workout is complete without squats. During my prep, I focused on deep squats to really engage my glutes. Here’s how I maximized glute activation:

• Take a slightly wider than shoulder-width stance
• Point toes slightly outward
• Descend below parallel, keeping chest up
• Drive through heels and squeeze glutes at the top

3. Romanian Deadlifts: Hamstring-Glute Connection

Romanian deadlifts were a game-changer for me. They not only built my glutes but also strengthened my posterior chain. My technique:

• Start with the bar at hip level
• Hinge at the hips, pushing them back
• Lower the bar along your legs, feeling the stretch in your hamstrings
• Drive hips forward to return to starting position, squeezing glutes

learn more about: You Can Do These Trainer-Approved Glute Exercises At Home With Minimal Equipment-womens health magazine.

4. Step-Ups: Unilateral Power

Step-ups became a staple in my routine for building unilateral strength and balance. I used a box about knee-height:

• Step onto the box with one foot
• Drive through the heel to lift your body up
• Squeeze the glute at the top
• Lower back down controlled

5. Walking Lunges: Functional Glute Builder

Walking lunges were brutal but effective. I’d do these with dumbbells for added resistance:

• Take a large step forward
• Lower your back knee towards the ground
• Keep front knee behind toes
• Push through front heel to step forward into the next lunge

read more about: Discover the Top 5 Home Workout Equipment for a Full-Body Workout Now-how to incorporate them into your fitness routine.

6. Glute Bridges: Activation and Endurance

I often started my workouts with bodyweight glute bridges to activate my glutes before heavier lifts:

• Lie on your back, knees bent, feet flat on the floor
• Lift hips towards the ceiling
• Squeeze glutes at the top
• Lower back down controlled

7. Bulgarian Split Squats: The Quad-Glute Combo

These were a love-hate exercise for me. They’re challenging but incredibly effective for building both quads and glutes:

• Stand about 2 feet in front of a bench
• Place one foot on the bench behind you
• Lower your back knee towards the ground
• Push through the front heel to return to starting position

find out more about: Biomechanical analysis of local and global strengthening of gluteus medius-National library of medizine.

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The Workout That Changed Everything

Here’s the glute workout that became the cornerstone of my contest prep:

1. Hip Thrusts: I started every session with 4 sets of 8-12 reps. The key was focusing on a strong squeeze at the top of each rep.
2. Walking Lunges: 3 sets of 20 steps (10 per leg). I’d grab a pair of dumbbells and lunge my way across the gym floor, feeling the burn with every step4.
3. Romanian Deadlifts: 3 sets of 10-12 reps. This exercise was a game-changer for targeting my lower glutes and hamstrings.
4. Step-Ups: 3 sets of 12-15 reps per leg. I’d use a box about knee-height and really focus on driving through my heel.
5. Cable Kickbacks: 3 sets of 15-20 reps per leg. I’d set the cable low and kick back at about a 30-degree angle to target my upper glutes.
6. Glute Bridges: To finish off, I’d do 3 sets of 20 bodyweight glute bridges, focusing on a strong squeeze at the top.

further reading: The Ultimate Guide to Building a Strong Chest-Top 10 Exercises for Massive Pecs

My Contest Prep Glute Routine

During my contest prep, I typically trained glutes 2-3 times per week, always allowing for adequate recovery. Here’s an example of how I structured one of my glute-focused workouts:

1. Glute activation: 3 sets of 20 bodyweight glute bridges
2. Barbell hip thrusts: 4 sets of 8-12 reps
3. Deep squats: 4 sets of 6-8 reps
4. Romanian deadlifts: 3 sets of 10-12 reps
5. Bulgarian split squats: 3 sets of 10-12 reps per leg
6. Walking lunges: 3 sets of 20 steps
7. Step-ups: 3 sets of 12-15 reps per leg

Why This Glute Workout Works for Women Too

As a former bodybuilder, I’ve seen firsthand how effective these exercises can be for both men and women. While the workout I described was part of my contest prep, it’s important to note that women can benefit just as much, if not more, from this routine. Here’s why:

Hormonal Differences Work in Your Favor

Women typically have lower testosterone levels than men, which can make it challenging to build bulky muscle. However, this hormonal profile is perfect for developing lean, toned glutes. The exercises in this routine promote muscle definition and strength without excessive bulk.

Women’s Natural Glute Potential

Genetically, women tend to store more fat in their lower body, including the glutes. This workout helps to shape and tone these areas, enhancing your natural curves. The combination of compound movements and isolation exercises targets all three gluteal muscles effectively.

Functional Strength for Everyday Life

Strong glutes are crucial for daily activities like climbing stairs, picking up children, or carrying groceries. This routine builds functional strength that translates directly to improved performance in everyday tasks.

discover more about: Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review

Posture and Back Health

Women often experience lower back pain due to prolonged sitting or wearing high heels. The glute-strengthening exercises in this routine can significantly improve posture and alleviate back pain by creating a stronger posterior chain.

Women’s Version: Glute-Focused Routine

Here’s a slightly modified version of the routine, tailored for women:

1. Warm-up: 5-10 minutes of light cardio and dynamic stretching
   • Glute Activation: 3 sets of 15 bodyweight glute bridges
   • Hip Thrusts: 4 sets of 10-12 reps (start with bodyweight, progress to barbell)
   • Goblet Squats: 3 sets of 12-15 reps
   • Romanian Deadlifts: 3 sets of 10-12 reps (use dumbbells or kettlebells)
   • Walking Lunges: 3 sets of 20 steps total
   • Step-Ups: 3 sets of 12 reps per leg
   • Glute Kickbacks: 3 sets of 15 reps per leg (use resistance bands for added challenge)
2. Cool-down: 5-10 minutes of static stretching

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The Secret Sauce: Mind-Muscle Connection

One thing I learned during this journey was the importance of the mind-muscle connection. It wasn’t just about going through the motions – I had to really focus on feeling my glutes working during each exercise. This mental engagement made a world of difference in my results.

check out: Got glutes? Part 1 — The role of the gluteus maximus and healthy activation patterns in core stabilization.

Nutrition: Fueling the Gains

Of course, no amount of training would have mattered without proper nutrition. I made sure to consume enough protein to support muscle growth and recovery. Lean meats, fish, eggs, and protein shakes became my best friends during prep.

The Results

After weeks of consistent training and proper nutrition, the changes were undeniable. My glutes were fuller, rounder, and more defined. But more importantly, I felt stronger in all my lifts. My squats improved, my deadlifts went up, and I even noticed better performance in my cardio sessions.

Takeaways for Your Journey

Whether you’re prepping for a show or just looking to improve your physique, don’t neglect your glutes. This workout is intense, but it’s effective for both men and women. Remember, consistency is key. Stick with it, focus on proper form, and progressively increase the weight as you get stronger.Building impressive glutes takes time and dedication, but trust me, the results are worth it. Not only will you look better, but you’ll also perform better in and out of the gym. So, are you ready to transform your glutes?

Remember, the key to seeing results is consistency and progressive overload. Start with weights you can handle comfortably and gradually increase as you get stronger. Also, don’t forget the importance of proper nutrition and recovery – these are crucial for muscle growth and definition, regardless of gender.By following this routine 2-3 times a week, combined with a balanced diet rich in protein, women can expect to see noticeable improvements in glute strength and shape within 6-8 weeks. So ladies, don’t be afraid to lift heavy and challenge yourselves – your glutes will thank you!

Conclusion

In summary, growing your glutes requires dedication, the right exercises, and a well-structured routine. Throughout my contest prep, I found that incorporating a variety of targeted movements—such as barbell hip thrusts, squats, Romanian deadlifts, and lunges—was essential for building strength and definition in my glutes. Each exercise plays a unique role in activating different parts of the glute muscles, ensuring a well-rounded approach to development.

By committing to these seven effective glute exercises and focusing on progressive overload, you can achieve impressive results, whether you’re preparing for a competition or simply aiming to enhance your physique. Remember, consistency, proper nutrition, and recovery are just as important as the workouts themselves. So, lace up your gym shoes, hit the weights, and get ready to sculpt the glutes you’ve always wanted!

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