If you’re looking to enhance the size, shape, and strength of your glutes, these three exercises are a great place to start. Although genetics influence glute shape and size, consistently training the gluteus maximus, medius, and minimus — combined with progressive overload — will deliver noticeable growth and firmness.
These compound, high-activation moves are proven to maximize glute development. They also engage the hamstrings, core, and stabilizers, improving overall lower-body strength, posture, and athletic performance.
The 3 Best Exercises for a Bigger Butt
Perform this routine 3–4 times per week, completing 3–4 sets of each exercise. Rest for 60–90 seconds between sets. Use slow eccentrics (lower for 3–4 seconds) to increase muscle tension and growth.
1. Hip Thrusts
How to Perform Hip Thrusts (Step-by-Step):
- Sit on the floor with your upper back resting against a sturdy bench, couch, or stable surface (shoulder blades should touch the edge).
- Bend your knees and place your feet flat on the floor, hip-width apart, heels close to your butt (about 12–18 inches away).
- Place a barbell across your hips (pad it with a towel or bar pad for comfort). If you don’t have a barbell, use bodyweight, dumbbells, or a heavy backpack.
- Engage your core — tuck your pelvis slightly (posterior pelvic tilt) to protect your lower back.
- Exhale and drive through your heels, squeeze your glutes hard, and lift your hips toward the ceiling.
- At the top, your body should form a straight line from shoulders to knees — no arching in the lower back.
- Pause for 1–2 seconds at the top — squeeze glutes maximally (think of pinching a coin between them).
- Inhale and lower slowly with control (3–4 seconds down) — hips hover just above the floor (don’t fully rest).
- Reps & Sets: 3–4 sets of 10–15 reps.
Why It Works: Hip thrusts are widely considered the most effective exercise for targeting the gluteus maximus, the largest muscle in your buttocks that is responsible for its shape, size, and power. They allow for maximum glute activation and load, making them ideal for building strength and size. EMG studies consistently show that hip thrusts produce higher glute activation than most other exercises.
2. Bulgarian Split Squats
How to Perform Bulgarian Split Squats (Step-by-Step):
- Stand about 2–3 feet in front of a bench, chair, or sturdy surface.
- Place the top of one foot (laces down) on the bench behind you.
- Hold light dumbbells at your sides (optional — bodyweight works great for beginners).
- Engage core — chest up, shoulders back, gaze forward.
- Slowly lower your body by bending your front knee — push hips back, keep torso upright.
- Lower until your front thigh is near parallel to the floor (or as low as comfortable).
- Back knee lowers toward the floor (but doesn’t touch).
- Pause 1 second at the bottom — feel the stretch in the front glute/hip.
- Drive through your front heel to stand back up — squeeze the working glute hard at the top.
- Complete all reps on one leg, then switch.
- Reps & Sets: 3 sets of 10–12 reps per leg.
Why It Works: Bulgarian split squats are a unilateral exercise, meaning they use one leg at a time. This helps correct muscle imbalances and ensures that both sides of your glutes develop equally. They also place a massive demand on the working glute. They also engage the quadriceps, hamstrings, and core, making them an effective full-body exercise that activates the glutes.
3. Deadlifts (Conventional or Romanian)
How to Perform Deadlifts (Step-by-Step – Bodyweight or Dumbbells):
- Stand with feet hip-width apart, barbell/dumbbells in front of you (or use bodyweight).
- Hinge at hips — push butt back, slight knee bend, grip bar/dumbbells (overhand or mixed grip).
- Keep back straight — chest up, shoulders back, core braced.
- Exhale and drive through heels — stand up by extending hips and knees.
- At the top, squeeze glutes hard — body fully upright.
- Inhale — hinge at hips again, lower weight/dumbbells toward floor (keep back flat).
- Bar/dumbbells stay close to legs — lower until you feel hamstring stretch (or to floor).
- Reps & Sets: 3 sets of 8–12 reps.
Why It Works: Deadlifts are a compound exercise that targets the entire posterior chain, including the glutes, hamstrings, lower back, and core, while providing significant glute activation. They build overall strength, add volume to your backside, and improve functional power for daily life and sports.
These 3 moves are the gold standard for building a bigger, stronger, more sculpted butt. Commit to them, focus on the squeeze, and watch your glutes transform!
