Some thoughts and discussions from me.
My Top 3 Glute Building Exercises – and Why Squatting isn’t One of Them
If you’re looking to build up your glutes, I highly recommend checking out my 8-Week Sleek & Sculpted program. While the program is total body and fat-loss focused, there are bonus glute workouts with some of my sure-fire exercises to build the glutes every other week. I’ve written it in a progressive method, but you’ll get new workouts every single day. You can learn more information about the program – and if it’s a good fit for you – HERE!
#YeahSheSquats
Or does she?
Before we get into the exercises, let’s address something that needs to be discussed.
If you follow any fitness instagram folks, then you’ve probably seen the hashtag #yeahshesquats alongside a great pair of glutes. However, the motivational quotes and hashtags with a great ass that seem to go hand-in-hand with squats is somewhat misleading.
It’s also completely impossible to get shapely glutes through using your own bodyweight. I actually incorporate glute building and shaping exercises into all of my warm ups, as well as my body weight workouts.
Why Squatting isn’t Always the Best Exercise to Build Glutes
1. The lay person who wants to build glutes might see all of the squat-butt pictures on social media, and start squatting to get a great butt. However, many people (women especially) are quad dominant. This person should probably squat eventually, but definitely not right out of the gates. They need to learn to activate their glutes first.
2. Squats are a knee-dominant exercise, meaning there is more bend at the knee than there is hinging at the hips. Knee bend primarily recruits quadriceps engagement, and hip hinging primarily calls on glute engagement.
3. Everyone’s limb-length and anatomy is different, and while squatting might target the glutes for some, it doesn’t for many. For most, squatting – and other knee-dominant lower body exercises – builds the quads moreso than the glutes.
That said, if you know what you’re doing with squats, and have great glute recruitment, they can aid in building glutes. But in my experience, they still aren’t necessarily the best exercise for building the booty.
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What Builds the Glutes?
If I may toot my own horn for a second here, I know what it takes to build glutes (just ask Alyssa!) Heck, I love training glutes so much that hosted a free 4-week Glute Camp this past summer! 🙂 It takes the right training program, the right exercise selection, time, and nutrition to support said training program.
As I mentioned before, not everyone is built the same, and some women’s glutes respond better to some exercises than others. It depends on your body type, if you’re naturally quad, hamstring, or glute dominant, how much glute activation you have, etc. Also notice that I didn’t say that it requires tons of equipment. Sure, load (i.e. weights) will support glute building, but it’s doable to add load to an exercise with out heavy metal.
So, the three exercises below are NOT all encompassing, and are not necessarily the 3 best exercises for everyone. These are MY top 3 exercises that have built my glutes. They might not be for my clients who have that goal, and they might not be yours, but I think they’re pretty damn good exercises.
Develop a Derrière
First thing’s first. Before you even get into the exercises, some glute activation exercises need to be done. I do at least 20 glute bridges and 20 hip abduction exercises before any lower body workout.
This warm-up covers a full body warm up, but also covers the glutes:
You could also do a glute-activation workout, like this one:
If you know that you’re quad or hamstring (or low back) dominant before the glutes, you could do the glute-activation workout every other day if you really wanted to!
My Top 3 Glute Building Exercises
*There are ways to progress to ALL of these exercises. A solid, well-designed program with compound lifts, accessory lifts, that is written to the correct schedule is necessary. As always, please consult your physician before beginning any new exercise program.
**For all of the exercises below, if you actually click the title and go into my Youtube channel, you’ll find the exercise instructions in the description.
1. The Barbell Hip Thrust
I actually start my strength days 2 days a week with barbell hip thrusts. It’s really important to concentrate on form and consciously move the weight up (and down) with your glutes. If your mind is elsewhere, it’s likely that you’ll be going through the motion and your quads, hamstrings, or worse, low back, will take over moving the weight.
No load? Go for body weight hip thrusts and increase reps and time under tension.
2. Deadlift
Ahhh, my very favorite exercise of all time! Currently, I’ve been loving on the trap-bar deadlift, but rely on sumo barbell deadlifts often as well. Choose the variation that works best for you and your limb and lever length. The Jefferson Deadlift is always fun, too!
3. Band-resisted Back Extensions
I actually use resistance bands a lot when working with the glutes because it places the most amount of tension where the band is the tightest – at the top of the motion. This forces greater gluteal recruitment through the entire motion.
[Tweet “My Top 3 Exercises to Built the Glutes – via @TrainerPaige”]
Ok, I was going to do a couple “runner up” exercises, but I just can’t choose! There are so many great exercises that to write into training programs to build the glutes, and the type-A side of me (which is a very small side, for the record,) just can’t throw a slew of exercises out there without putting them into a progressive program.
And yes, squats definitely can help build and shape a nice booty, however, form and slight tweaks play a huge part in doing so correctly. My point is, just because you’re doing A2G (ass to grass) squats, doesn’t mean stronger glutes will follow.
My brand new Peak Physique Online Boot Camp starts March 28th, and I would LOVE to work with you in it. With a focus on burning fat and building muscle, we’ll utilize macronutrient cycling, nutrient timing, and training intensity cycling to see those results. This program is for those who are ready for more advanced techniques or those who have completed previous programs with me. Registration doesn’t officially open until March 17th, but I already have a few people on the waitlist. If you’d like to get on the waitlist, or would like more information about the program, fill out the form below or leave your email in the comments below and I will be in touch with you shortly
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Are you working toward developing a certain muscle group right now? Do you typically do full body workouts or muscle group splits (upper/lower, etc.)
I’m almost always doing full body workouts. My body tends to respond best to them, and I have the most fun with ’em. Win-win! 🙂
I do full body twice a week. And I completely agree with you about squats.
To work my glutes I do a slew of other exercises, but never to squats for that.
I truly enjoy your blog. Thanks for sharing.
i love these! the three you listed are not ones that i would primarily think to bulk my booty. so thank you for the tips!!!
Good post with great tips! You are totally right about squats. They are awesome if you do them correctly. It has taken me years to only start to do them effectively. Have a great Wednesday!
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Great post!!! I have noticed before that squats don’t really engage my butt and I didn’t know if I was doing something wrong because bridges and deadlifts did work! Now I know why! I also prefer full body workouts since I feel they are more dynamic and challenging..:)
Elsie @ Sharing Healthiness recently posted…This is how I will ENJOY eating SUGAR during the holidays
LOVE this post! I feel that too many people rely on squats, thinking that’s all they need to do. Barbell thrusts, and glute bridges are my go-to’s. I use these exercises all the time, especially thrusts. They may make you hump the air, but boy-oh-boy do they make those glutes hurt!
btw I’m new to your site, and really enjoying it! Subscribed!
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Great post is right! I know so many women (and men) that think squatting is king for a great butt. I used to squat a ton and never saw any glute development. It wasn’t until I added hip thrusts, dead-lifts, etc. I got a nice shaped booty. I do 3 full body workouts a week 🙂
I was never a butt girl until I started competing, but it’s turned out to be a quick-to-grow bodypart for me. Now shoulders on the other hand… 🙂 I do a split for my own workouts.
Awesome! Yeah, the gluteals respond quickly, which is great for progress confidence.
Love this post! I’m a total quad-dominant gal and REALLY need help in the glutes department. Here’s the thing…I do exercises at home for the most part, so do you have any glute building exercises that don’t require gym equipment?
But my jeans really, really want me to get bigger quads…
Ha. I kid.
Love all the facts you give — it’s nice to know the background of why/how, not just “do this because I said so”. Thanks! 🙂
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Of course! I’m a chronic “WHY” person, so I feel like I always have to explain the reasoning…even if it’s more than people tend to care about, lol
Thanks or the shout out! 😉 hahah
I can definitely attest to the fact that you know how to build a booty! hahah – hip thrusts are one of my go-to exercises since working with you!
for*
I thought you’d enjoy that 😉 Love those hip thrusts!
I do an upper/lower split, so lift 4 days/week and i love that the most 🙂 definitely look forward to my leg days most too and do bb hip thrusts 2 x a week too 🙂
Will be adding in those hip thrusters! Thanks for sharing
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since doing your workouts… My tush has been much more firm! Love all these!
Brittany @ Delights and Delectables recently posted…Exercise Less to Reduce Stress?
Yes yes yes!! I am getting awfully tired of seeing “Do you even squat?” I am ALL about building those glutes!! They are so important for everyday life and usually we don’t even realize it until we start actually activating them! Thank you for this post!
Ahhh yes, that’s another one!
My bum never gets sore from squats but my bum is alllllways sore after kettlebell swings! I think I activate my glutes more with those.
Ahh interesting! I find that curtsy lunges, Bulgarian split squats, and side jump lunges really make my glutes sore, so perhaps those work? But I totally feel squats in my quads. Thanks for the great info as always, Paige!
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They definitely would if you have a slight anterior lean while doing them (which is fine, as long as the back stays neutral and it’s from the hips)
So interesting! At least for me, squats make my glutes and only my glutes incredibly sore. Lunges do, too. Deadlifts on the other hand never make my glutes sore. I’m very quad heavy. Guess individual body type makes a big difference. Or I certainly could be doing something wrong!