top of page

Insane Glute Transformation: Follow this advice if you want results.

Writer's picture: Dani DipierroDani Dipierro

Updated: Nov 25, 2024

Hey! I'm Dani, an Ironman and personal trainer who absolutely loves training both in and outside of the gym, helping many people transform their minds, body and lives. I'm here to add as much value to your training journey as possible, so if yo want to learn the best recipe fro glute growth, than this article is for you! Grow your glutes in as little as 3 months with these exercises! Whether you're a fitness newbie or a seasoned lifter, this guide will help you build strong, round, and sculpted glutes with science-backed exercises. Our focus is on targeting the glutes with optimal mechanics, intensity, and progressive overload to maximise muscle growth. The left is my post Ironman body. I lost a lot of muscle mass, and I was determined to get it back. The right photo was taken 4 months later.. the results speak for themselves. All I have to say if I have thrown a lot of pairs of jeans out! I have stacked this article with some information I know you will find useful in your training programs. If you do have questions, I love to geek out on anything training and fitness, so please don't hesitate to email me at hello@emwprtraining.com.au with your questions!

glute growth

 
The Anatomy of the Glutes

Understanding your glute muscles is crucial for effectively building muscle and strength, improving athletic performance, and enhancing overall functionality. The gluteal muscles are composed of three distinct parts, each playing a unique role:

glute growth

1. Gluteus Maximus

  • Function: The largest and most powerful muscle in the body, responsible for hip extension, external rotation, and creating the iconic shape of the glutes.

  • Importance: Key for explosive movements like jumping, sprinting, and heavy lifting, as well as maintaining an upright posture.

2. Gluteus Medius

  • Function: Primarily stabilises the pelvis during single-leg movements, like walking, running, or side-stepping. It also facilitates hip abduction (lifting the leg away from the body).

  • Importance: Prevents hip drop during movement and plays a critical role in lateral stability, reducing the risk of knee or hip injuries.

3. Gluteus Minimus

  • Function: The smallest of the glute muscles, working closely with the gluteus medius to stabilise the pelvis and assist in hip abduction. It also helps with internal rotation of the hip.

  • Importance: Provides balance and coordination, particularly during dynamic movements or activities requiring quick directional changes.

To build your glutes effectively, understanding these muscles helps you tailor your training to target each area.

Key Training Principles - There is no growth without these!
  1. Progressive Overload You must be progressively overloading your sessions, otherwise there is literally no point training.... so how do we do this? Let me explain... The below table indicates a 6 weeks of progressively overloading of the same exercise. You don't have to increase weight every single week, aim to work until a certain rep goal and then increase the weight and rinse and repeat! Remember that building muscle is a slow process, you have to break down the muscle fibres before you can build more. Be patient and stay consistent.

Week 1

20kg for 6/6/5/4

Week 2

20kg for 8/8/8/7

Week 3

20kg for 9/9/9/9

Week 4

20kg for 12/11/10/10

Week 5

20kg for 12/12/12/12

Week 6

22.5kg for 6/6/6/5

  1. Focus on Form Proper form is crucial for maximising glute engagement and preventing injury. It is better to start light and master the technique before moving onto heavier weight. If you progress too fast, you may injure yourself and that is not what we want! Even if it's the lightest bar in the gym, you must earn the right to add weight after mastering technique. This is why having a coach is beneficial to most.

  2. Rest and Recovery Muscles grow during rest, so ensure adequate sleep and schedule at least 1-2 rest days per week. In order to grow the muscle, training breaks down the muscle fibre's down and then it is in our rest period that they grow (with the help of protein). Your muscles need protein to grow, this is why hitting your target is super important! It is recommended to wait 48 hours before training the same muscle group again. I personally will train my glutes and legs on Monday's and Thursday's.

  3. The sweet spot for muscle growth (hypertrophy)

    Science states that the sweet sport for muscle hypertrophy is training the same muscle group for a minimum of 10-20 sets PER WEEK in order to see muscle growth. I recommend doing this over 2-3 workouts and it's also important to bring your sets close to failure to ensure your tearing that muscle up!


  4. Protein Intake

    Support your training with a high-protein diet. Aim for around 1.8g–2.2g of protein per kg of body weight daily to fuel muscle repair and growth. In order to grow you muscle, you need protein! If you aren't reflecting this in the kitchen, then there is literally not point training your glutes!


glute growth

Best Exercises for Glute Growth

1. Barbell Hip Thrust / Machine Hip Thrust

The barbell hip thrust is one of the most effective exercises for activating the gluteus maximus. By isolating the glutes, it provides unmatched stimulus for growth.

  • How to Perform:

    1. Sit on the floor with your upper back against a bench.

    2. Roll a barbell over your hips and position your feet shoulder-width apart.

    3. Drive through your heels to lift your hips until your body forms a straight line from shoulders to knees.

    4. Lower back down slowly and repeat.

  • Pro Tips:

    • Keep your chin tucked throughout the movement.

    • Use a padded barbell to protect your hips.

    • Focus on a full range of motion for maximum glute activation.

  • Progression: Add resistance bands or increase weight as you progress.

    glute growth

2. B-Stance Barbell Hip Thrust

For building unilateral strength and addressing muscle imbalances, the 1-leg hip thrust, AKA the b-stance hip thrust is a must. This variation challenges your glutes while improving stability.

  • How to Perform:

    1. Sit on the floor with your upper back supported by a bench.

    2. Extend one leg straight while keeping the other foot planted.

    3. Push through the heel of the planted foot, lifting your hips to align with your torso.

    4. Lower slowly and repeat before switching sides.

  • Pro Tips:

    • Keep your extended leg parallel to the floor.

    • Focus on slow, controlled reps to avoid using momentum.

  • Why It Works:By isolating one glute at a time, this exercise ensures both sides are equally developed, which is crucial for symmetrical growth.

    glute growth

3. Romanian Deadlift (RDL)

The Romanian deadlift is a compound exercise that targets the glutes and hamstrings. It stretches the glutes under load, a key mechanism for muscle growth.

  • How to Perform:

    1. Hold a barbell or dumbbells with an overhand grip.

    2. Stand with feet hip-width apart, slightly bending your knees.

    3. Hinge at your hips, lowering the weight down your legs while keeping your back flat.

    4. Return to the starting position by driving through your hips.

  • Pro Tips:

    • Avoid rounding your back.

    • Focus on pushing your hips back rather than bending your knees excessively.

  • Why It Works:Stretching the glutes under tension helps maximise hypertrophy, making the RDL an essential addition to your routine.

    glute growth

4. Bulgarian Split Squat

This unilateral exercise targets the glutes, hamstrings, and quads while improving balance and coordination.

  • How to Perform:

    1. Stand a few feet in front of a bench and place one foot behind you on the bench.

    2. Hold dumbbells at your sides or place your hands on your hips.

    3. Lower your body by bending your front knee, ensuring it doesn’t extend past your toes.

    4. Push through your front heel to return to the starting position.

  • Pro Tips:

    • Keep your torso slightly forward for better glute engagement.

    • Adjust your stance to ensure the front knee aligns with your ankle.

  • Why It Works:Bulgarian split squats emphasise the glutes of the working leg while also engaging the stabilising muscles.

    glute growth

5. Cable Kickbacks (Glute medius focused)

Cable kickbacks isolate the gluteus maximus and allow for constant tension throughout the movement.

  • How to Perform:

    1. Attach an ankle strap to a low cable pulley.

    2. Stand facing the machine and slightly hinge forward at the hips.

    3. Extend your leg back and slightly out to target the glutes.

    4. Slowly return to the starting position and repeat on the other side.

  • Pro Tips:

    • Avoid overarching your back.

    • Use a controlled tempo to prevent momentum from taking over.

  • Why It Works:This isolation exercise ensures your glutes are doing the majority of the work, making it ideal for sculpting.

    glute growth

6. Weighted Step-Ups

Step-ups are a functional exercise that targets the glutes, hamstrings, and quads. Adding weight increases intensity and builds strength.

  • How to Perform:

    1. Stand in front of a bench or box, holding dumbbells by your sides.

    2. Place one foot on the bench and push through your heel to lift your body up.

    3. Lower yourself back down with control and repeat on the other leg.

  • Pro Tips:

    • Focus on driving through the working leg rather than pushing off with the trailing leg.

    • Use a bench height that allows for a full range of motion.

  • Why It Works:Step-ups are excellent for unilateral glute engagement and functional strength.

    glute growth

 

Looking for more? Learn our evidence based programming with 1:1 online coaching to help you learn how to program the ultimate workout to grow your glutes! There is an art to programming.

Reach out today glute transformation glute transformation glute transformation glute transformation glute transformation glute transformation glute transformation glute transformation glute transformation glute transformation glute transformation glute transformation glute transformation glute transformation glute transformation glute transformation glute transformation glute transformation transformation


96 views

​Empwr Training

Empwr Training is based in Inner South East suburbs of Melbourne. If you live in these areas and think a mobile personal trainer is the right fit for you, reach out today.

Contact

www.empwrtraining.com.au
hello@empwrtraining.com.au
@empwr.training

Opening Hours

Socials

Mon - Fri: 5am - 8pm​​
Saturday: 7am - 12pm​
Sunday: Closed

  • Facebook
  • Instagram
bottom of page