15% off £25 OR 20% off £30

000000s
Code:DECIDE
 

15% off £25 OR 20% off £30

000000s

Code:DECIDE

🏷️ Buy 1 Get 1 Free☀️ Summer ShopOffersOffers HubBuy one get one 1/2 priceSave up to 1/2 PriceBuy 1 Get 1 Free25% off Online Only OfferOutletFree gift with purchase1/2 Price2 for £50Short DatedVitamins & SupplementsVitamins & Supplements HubVitamins & Supplements Shop AllCBDShop all CBDCBD OilCBD CapsulesCBD SprayCBD GummiesCollagen & SilicaHair, Skin & NailsShop all Hair, Skin & NailsHair GrowthFunctional MushroomsVitaminsShop all VitaminsMultivitaminsVitamin AVitamin BVitamin CVitamin DVitamin EVitamin KVitamin DrinksMineralsShop all MineralsMagnesiumIronZincCalciumSeleniumChromiumSupplementsShop all SupplementsFibre SupplementsAcidophilus & Friendly BacteriaPeppermint OilGrapeseed ExtractLecithinCollagen & SilicaOmega & Fish OilsPlant Sourced SupplementsSuperfood SupplementsArnicaApple CiderRaspberry KetonesAloe VeraChondroitin & MSMCo Enzyme Q10Evening Primrose OilGarlicGinkgo BilobaGlucosamineGlucomannanSeaweed, Kelps and Aquaceuticals5 HTPSaw palmettoCharcoalWomen's HealthShop all Women's HealthMenopauseMenstrual SupportUrinary Tract HealthPregnancy & ConceptionMen's HealthShop all Men's HealthProstate HealthChildren's HealthConditionShop all ConditionWater RetentionAllergy & Hay Fever CareAnxiety SupportBone & Muscle HealthMuscle Support & Joint PainBrain & Memory SupportWomen's HealthMen's HealthChildren's HealthPain ReliefCold & Immune SupportFatigueDigestive HealthHair, Skin & NailsHeart & CirculationLiver CareMood SupportSexual HealthSleep & RelaxationStress ReliefVisionHerbal & Licensed RemediesShop all Herbal & Licensed RemediesValerianSt John's WortRescue RemedyAgnus CastusAshwagandhaEchinaceaMilk ThistleDevil's ClawGinseng & GuaranaBlack CohoshHomeopathic & Flower RemediesShop all Homeopathic & Flower RemediesRescue RemedyTissue SaltsFlower RemediesHomeopathic RemediesAt-Home TestsVegan Vitamins & SupplementsBuy one get one 1/2 priceBuy 1 Get 1 FreeSave up to 1/2 PriceHolland & BarrettVitabioticsSolgarWeledaNew NordicBioglanBetterYouNatures AidGrass & Co.Nature's WayDairy FreeGluten FreeSesame Seed FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeFish FreeKiwi FreeLupin FreeNew inFood & DrinkFood & Drink HubFood & Drink Shop AllVegan FoodHoney, Jams & SpreadsShop all Honey, Jams & SpreadsManuka HoneyHoneyJams & ChutneysNut ButtersSpreadsPateTeas, Coffee & Hot BeveragesShop all Teas, Coffee & Hot BeveragesCoffee & Coffee SubstitutesMushroom DrinksTeasSuperfood TeasMatcha & Green TeaSleep & Relaxation TeaDried Fruit, Nuts & SeedsShop all Dried Fruit, Nuts & SeedsNutsDried FruitSeedsMixesSuperfoodsShop all SuperfoodsSuperfood PowdersMaca PowderGoji BerriesBaobabMoringa PowderFlaxseedSpirulinaChia SeedsSnacksShop all SnacksProtein BarsLow Calorie SnacksChocolate, Cakes & BiscuitsSavoury SnacksSweet SnacksSnack BarsCrisps & ChipsFlapjacksPopcornFood CupboardShop all Food CupboardHoney, Jams & SpreadsBreakfast CerealsSuperfoodsApple Cider VinegarCondiments & SaucesTinned FoodsRice, Pasta, Pulses & GrainsBreakfast CerealsShop all Breakfast CerealsCereals, Bran & FlakesGranolaMuesliOats & PorridgeBreakfast BarsDrinks & JuicesShop all Drinks & JuicesKombuchaNatural Energy DrinksJuicesSoft DrinksWaterAlcohol Free DrinksCookingShop all CookingCooking IngredientsApple Cider VinegarCondiments & SaucesSoya & Meat AlternativeSoup & Ready MealsRice, Pasta, Pulses & GrainsHerbs, Spices & SeasoningGravy & StockHome BakingShop all Home BakingBaking MixesBreadFlourSweeteners & Sugar AlternativesEgg SubstitutesDairy AlternativesShop all Dairy AlternativesOat, Rice & Hemp DrinksSoya DrinksNut DrinksCoconut DrinksNutritionally Complete FoodBuy one get one 1/2 priceSave up to 1/2 Price25% off Online Only OfferHolland & BarrettNaturyaHeath & HeatherPukkaGrenadeMeridianTwiningsBionaNakdHuelGluten FreeDairy FreeEgg FreeWheat FreeMilk FreeMustard FreeCelery FreeFish FreeSulphites FreeCrustaceans FreeNew inSports NutritionSports Nutrition HubSports Nutrition Shop AllProteinShop all ProteinClear ProteinWhey ProteinMass GainersVegan ProteinDiet ProteinCaseinSports SupplementsShop all Sports SupplementsTestosteroneSports CollagenBars, Drinks & SnacksShop all Bars, Drinks & SnacksEnergy BarsEnergy DrinksProtein BarsProtein ShakesProtein SnacksNutritionally Complete FoodMeal Replacement ShakesPre Workout & EnergyShop all Pre Workout & EnergyPre WorkoutAmino Energy DrinksAmino Energy PowdersIntra WorkoutKetoPost WorkoutAmino AcidsShop all Amino AcidsAmino Energy PowdersAmino Energy DrinksBCAAL-LysineGlutamineCarnitineArginineCreatineShop all CreatineCreatine PowderCreatine CapsulesRehydrationShop all RehydrationElectrolytesEnergy GelsVegan Sports NutritionShop all Vegan Sports NutritionVegan ProteinVegan Protein BarsVegan Pre Workout & EnergyVegan Amino AcidsVegan CreatineSports AccessoriesShop all Sports AccessoriesBottles & ShakersFitness EquipmentFitness GoalShop all Fitness GoalRecoveryMuscle & StrengthLean MuscleEnergy & EnduranceDiet & Weight LossSave up to 1/2 PriceBuy one get one 1/2 price2 for £50Optimum NutritionPE NutritionUSNApplied NutritionGrenadePhDSiSFoodspringHuelYfoodDairy FreeGluten FreeSugar FreeSoya FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeFish FreeKiwi FreeNew inBeautyBeauty HubNatural Beauty Shop AllAromatherapy & HomeShop all Aromatherapy & HomePure Essential OilsBlended Essential OilsBase & Carrier OilsHolisticSkincareShop all SkincarePremium SkincareFace CareBody CareSun CareTanning & BronzingEye CareLip CareFoot CareHand & Nail CareSkin AilmentsSkin OilsCBD BeautyHair Skin & NailsWashing & BathingShop all Washing & BathingShampoo & ConditionerBathing AccessoriesShower Gel & Body WashDeodorantDentalHand WashSoapBath Soak & OilBody ScrubBath Bombs & SaltsFeminine CareIncontinence SupportHair CareShop all Hair CareShampoo & ConditionerHair ColouringHair MasksHair Oil & SerumHair Spray, Gel & MousseHair AccessoriesMother & BabyShop all Mother & BabyBaby Skincare & ToiletriesElectrical WellnessSexual WellnessSave up to 1/2 PriceBuy 1 Get 1 FreeBuy one get one 1/2 priceDr OrganicFaith in NatureWeledaNaturtintTisserandSukinMiaromaQ+AEthiqueSo EcoAlcohol FreeParfum FreeParaben FreeSLS FreePalm Oil FreeGluten FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeNew inCBDWeight ManagementWeight Management HubWeight Management Shop AllFat Burners, Binders & Appetite SuppressantsShop all Fat Burners, Binders & Appetite SuppressantsFat BurnersFat BindersAppetite SuppressantsSlimming TabletsShakes & Weight Management ShotsShop all Shakes & Weight Management ShotsMeal Replacement ShakesDiet ProteinDiet Food & DrinkShop all Diet Food & DrinkDiet FoodLow Calorie SnacksSlimming TeaExercise SupportShop all Exercise SupportFitness EquipmentMeal Replacement ShakesDiet ProteinProtein BarsSave up to 1/2 PriceBuy one get one 1/2 price2 for £50Optimum NutritionGrenadeHolland & BarrettUSNPhDPulsinEat WaterNatures AidNew NordicSlimExpertDairy FreeSugar FreeGluten FreeWheat FreeNew inVeganHealth & WellnessShop all Health & WellnessJoints Bones & MusclesGut HealthHair Skin & NailsStress AnxietySleep & RelaxationBuy one get one 1/2 priceBuy 1 Get 1 FreeSave up to 1/2 PriceHolland & BarrettWeledaVitabioticsDr OrganicSolgarNaturtintOptimum NutritionNew NordicHeath & HeatherBioglanDairy FreeGluten FreeParaben FreeSLS FreeAlcohol FreeParfum FreeSugar FreeWheat FreeSoya FreeEgg FreeNew inShop for your WellnessWomen's HealthMenstrual HealthMenopauseJoints, Bones & MusclesGut HealthHair, Skin & NailsImmunitySleep & RelaxationFood & DietChildren's HealthStress ReliefHealthy HeartEnergyLow Mood & DepressionConcentration & AlertnessEye HealthSexual HealthLearn about WellnessWomen's HealthPeriods & Cycle HealthMenopauseJoints, Bones & MusclesImmunityGut HealthFood & DietSports & FitnessSleep & RelaxationHair Skin & NailsAll articlesHealthFood & nutritionGut healthImmunityJoints, bones & musclesWomen's healthWellnessHair & skinMental wellbeingSeasonalSleep & relaxationSports nutritionRecipesAll recipesGluten freeLow sugarVeganDairy freePodcast

9 Exercises To Grow Your Glutes

woman activating glutes with workout on exercise
Looking for ways to grow your glutes? Why not try these glute exercises in your next workout? With recovery tips, diet ideas and more, check out our article.

How to grow your glutes

Whether you’re growing your glutes for strength reasons or because you want a peachy-looking bum, you’ve come to the right place. Here, we’ll help you learn how to increase the size and strength of your glutes by using a range of different exercises, from classic squats to glute bridges. Plus, you’ll find out how to recover after your booty-based workout and how your diet can help build your bum.

Skip to: 

What are your glutes?

The largest muscle group in the body, your glutes include three different muscles: the gluteus minimus, the gluteus medius and the gluteus maximus.1 The latter of which is the biggest, but the gluteus medius is pretty big too.2 We use them for almost every movement - whether that’s sitting, standing, walking, running or jumping – so it’s safe to say they’re pretty important.

How to grow your glutes

Want a bigger bum? From the recent trends in the online fitness world, it seems like a lot of others do too. Certain types of exercises may be helpful in increasing the strength and size of the gluteus maximus, like step-ups and bilateral movement, so, we’ll give you plenty examples of those below.

Nine exercises to build your glutes

Thinking of adding some new exercises to your workout routine for targeting your glutes? We’ve got plenty for you to choose from, whether you like working out at the gym or from the comfort of your own home, below…

Squats

Starting off with a classic exercise, squats are one of the best for building your glutes as they help to activate all three glute muscles in one movement.3

Location: Gym or home

How to do a squat:

  1. Stand with your feet so they’re slightly wider than your hips.
  2. With your hands on your hips, slowly hinge at your knees. 
  3. Lower yourself as if you were going to sit in a chair, while keeping your back straight.
  4. Go as deep as you can (comfortably) and make sure your knees are in line with your feet.
  5. Without locking your knees, straighten your legs until your back to standing position. Repeat 10-15 times for three sets.

Glute bridge

A regular move in Pilates workouts, glute bridges are another great exercise for helping to strengthen your bum. This one takes place on the floor so try to have an exercise mat ready for you to use.

Location: Gym or home

How to do a glute bridge: 

  1. Sit on your mat and lie back fully. Bend your knees and bring your heels closer to your glutes, feet planted on the floor.
  2. With your palms placed on the mat, engage your core and press into your heels to lift your bum off the floor.
  3. Pause once your torso is in a straight line, hips lifted towards the ceiling. Contract your glutes, release, then slowly lower to the starting position.
  4. Repeat 10-15 times for three sets.

Deadlifts

Despite the scary sounding name, deadlifts are actually pretty simple once you get the hang of them. The Journal of Strength and Conditioning published research which stated that deadlifts help to train the gluteus maximus, so we couldn’t leave them out of the round up. There are many different variations, but we’ll explain how to do a Romanian deadlift with dumbbells.

Location: Gym

How to do a deadlift:

  1. Stand with your feet hip-width apart, holding a dumbbell in each hand.
  2. Keep your legs straight and hinge forward from your hips, lowering the dumbbells as you go.
  3. Keep lowering them until they’re just below your knee.
  4. Engage your glutes and your core, then stand up straight again.
  5. Repeat 10-15 times for three sets.

Clamshell

Another Pilates posture, the clamshell is another great exercise to target the deep glute muscles – aka the gluteus minimus and medius. This move mimics the appearance of clams, moving your legs in a way that looks like a clamshell opening and closing.

Location: Gym or home

How to do a clamshell exercise:

  1. Lie on your exercise mat, on your side with your legs stacked on top of each other and rest your head on your lower arm. Place your upper arm on your hip.
  2. Bend your hips and knees so that they’re in a 90-degree angle, with your shins in line with the long edge of the mat.
  3. Contract your core muscles then lift your upper knee as high as you can, but make sure to keep your feet touching.
  4. Keep your lower knee on the floor and try not to rotate your hips as you move. 
  5. Repeat 10-15 times for three sets.

Weighted lunge

Lunges are a great way to build your booty, but if you add weights it provides further work for your upper leg muscles and glutes.

Location: Gym or home

How to do a weighted lunge:

  1. Stand up tall with a dumbbell in each hand, feet hip-distance apart. Keep your arms by your sides and palms facing inwards.
  2. Take a large step forward with your right leg, landing heel to toe.
  3. Bend your knee and when your right thigh is parallel to the floor, step your right foot back so your back to standing position.
  4. Do the same action on your left leg and repeat 8-12 times for three sets.

Donkey kicks

Focusing on all three glute muscles, donkey kicks are great if you want to work to firm up your bum and not much more.

Location: Gym or home

How to do donkey kicks:

  1. Get onto all fours on your exercise mat, with your knees hip-distance apart and your hands flat on the floor, directly under your shoulders. Keep your spine neutral and your back flat.
  2. Engage your core and keeping your knee bent, then lift one leg off the floor and move your foot towards the ceiling.
  3. Once the bottom of your foot is parallel with the ceiling, squeeze your glutes. 
  4. With your hips stable and pointed at the floor, slowly return your leg to the starting position.
  5. Repeat 10-15 times for three sets.

Banded side steps

This move requires you to have access to a resistance band that fits around your lower legs. A similar movement to squats, side steps are another glute-focused exercise that you can add to your workout routine.

Location: Gym or home

How to do banded side steps:

  1. Stand with your feet shoulder-distance apart.
  2. Put a resistance band around your ankles or just below your knees to feel the resistance on the outside of your glutes and legs.
  3. Bend your knees and lower your bum slightly.
  4. Step to the side with one foot, then bring it back to centre.
  5. Repeat 10 times on each side for three sets.

Step ups

One scientific study from 2015 highlighted step ups (and their variations) as one of the best exercises for gluteus maximus activation.4 So we’ll take you through how to do a simple step up to get you started.

Location: Gym

How to do step ups:

  1. Stand in front of a step or a plyo box.
  2. Step up onto the elevated surface with one foot and press through the heel to lift the other leg up to the step as well.
  3. Bend your knee of the leading leg and step back down with the other foot.
  4. Bring the leading foot down too so you’re at starting position.
  5. Repeat 10-15 times on each leg for three sets.

Kettlebell swing

The kettlebell swing is a fantastic way to work on your strength and cardio at the same time. Working your core and abs in addition to your glutes, you get a lot of bang for your buck with this move.

Location: Gym or home

How to do a kettlebell swing:

  1. Stand up straight with your feet shoulder-distance apart.
  2. Lower yourself into a half squat to pick up the kettlebell with both hands, palms facing your body.
  3. As you extend your legs, engage your core and swing the kettlebell through your legs up to chest height.
  4. Swinging back to the starting position, do another half squat as the kettlebell moves between your legs.
  5. Repeat 8-12 times for three sets.

How to recover after a workout

After completing a mega glute workout, it’s important to prioritise recovery. Rest and good nutrition are key, so it’s good to make sure you get plenty of muscle recovery foods in your diet. In addition to this, it’s worth thinking about recovery before you even start your workout. For example, doing some static and dynamic stretches beforehand help to get your muscles warmed up before you get your pump on.

Using a foam roller may also be beneficial for muscle recovery as it can help prevent DOMS (delayed onset muscle soreness), so it may be something worth investing in! Another handy tool is an electric muscle stimulator, especially if you have muscular injuries that you’re working with.

How your diet can help build your glutes

When it comes to building muscle, protein is arguably the most important nutrient to include in your diet.5 But complex carbs, healthy fats, fruits and vegetables have an important role too as they can help to fuel your cells, reduce exercise-induced inflammation and enhance recovery.6,7,8

The final say

It goes without saying that every body is different, so try not to compare your own to anyone else’s. But we hope you’re feeling inspired to try these exercises to help you build a bigger booty and strengthen your glutes. Just remember to have patience and stay consistent as results can take a little longer to show than you might think. Interested in learning more about your muscles? Check out our complete guide to muscle health for a top-level overview.

Related Articles

  • Visa
  • MasterCard
  • PayPal
  • AmericanExpress
  • ApplePay
  • ClearPay
  • AliPay
  • Instagram
  • Pinterest
  • Facebook
  • Twitter
Copyright © Holland & Barrett Retail Limited, 2024. All rights reserved. hollandandbarrett.com is a trading name of Holland & Barrett Retail Limited,. Registered office: Samuel Ryder House, Barling Way, Nuneaton, Warwickshire CV10 7RH. Registered in England: company no. 2758955. Registered VAT no. 211727395.