Last Updated on December 21, 2019 by Femniqe Editorial
Want to reinvent yourself?
Work on growing bigger and rounder glutes. You would be surprised of how much it boosts your confidence!
And you can achieve that by consistently following a plan.
This 9 minute glute-building routine will do just that if you give it your best effort. No need to head to the gym, you can do it right at home.
The Best Exercises For Glute Growth
Some of the most powerful butt growing exercises are included in this routine.
Most of which are glute isolation exercises.
These are the type of workouts that will directly hit the gluteal muscles from different angles.
For this routine there are five exercises in total.
Four being glute isolation moves and one a compound movement.
You’ll be given a workout chart below showing the amount of reps and sets for each exercise. Try to keep rest time short, between 20 to 30 seconds.
Remember, this is a 9 minute workout so you want to squeeze the most out of it.
Speaking of squeezing…
When performing isolation exercises you must squeeze your glutes on every rep. This one hack habit can turbocharge your gains.
Here’s how to squeeze your glutes correctly.
Yes, there’s a correct way to do it! 😉
This is how:
- Squeeze your glutes as hard as possible.
- Then push your pelvic area forward for even more contraction.
- Do that on every single rep for the following glute isolation exercises.
Let’s dive into the exercises and break down each of them.
1. Single Leg Glute Bridge
With this glute bridge variation you’ll be able to isolate the glutes even more using your heel to power your pelvic area upwards.
You don’t need a resistance band to performance this exercise.
However, when you need more challenge for the glutes add the resistance band.
How to do it
- Get into position A as demonstrated in the image above lying on your back, left heel ready to pump your body upwards with right leg slightly straightened.
- Now use your left foot to brace your hips upwards into position B and squeeze your glutes for at least 3 to 5 Seconds.
- After that return to position A and repeat the required amount of reps then do the other leg.
2. Elevated Single Leg Bridge
You can do this on the edge of a chair or bench.
The elevated position will isolate the glutes even more and directly hit them during each rep.
When performing this exercise tighten your abdominal muscles, this helps with stability and good form.
How to do it
- Get into position A on the edge of a chair or bench, right foot supporting body off the ground and left leg slightly bent.
- Use your right foot to power your body upwards into position B as demonstrated in the image above.
- Squeeze the glutes for 3 seconds then return to starting position and repeat.
3. Deep Squat Pulses
Earlier we mentioned a compound exercise.
This is it!
Squats is one of the best compound exercises because it engages every single muscle in your lower body.
Yes, your glutes won’t get ALL of the action because some of the mechanical tension will be distributed to the other muscles.
Your glutes will benefit a lot, especially, when going into the deep position of this exercise.
That will activate and engage them even more.
Note: When you’re performing this deep squat you should go at a slow and controlled pace. Don’t rush through the reps, take your time and feel the muscles engaging throughout the movement.
How to do it
- Get into position A, feet more than shoulder-width apart and knees bent at a slight degree.
- Now slowly lower your body as far as possible to the ground into position B, hold the position for one second.
- Then return to position A and repeat the required amount of reps and sets.
4. Extended Side Kicks
A donkey kick variation that will burn!🔥
After completing a few sets of this exercise your gluteus medius will be on fire. Of course, you will work the other gluteal muscles.
But the gluteus medius is one of the hardest one to hit and this exercise does that very well.
This will help you develop rounder and curvier looking hips when done consistently.
Optional: If you want to take this to the next level you can add ankle weights to this exercise.
How to do it
- Get into position A with hands flat on the ground, right knee bent on the ground and left leg extended backwards slightly above parallel.
- Now slowly move your left leg into position B, lateral movement that should remain parallel to the ground.
- Swing back into position A and repeat the required amount of reps for that set.
- A workout video will be provided below showing you how to perform the exercises.
5. Crossed Single Leg Hip Thrust
You’re ending the routine with one of the best exercises for glutes.
This is a hip thrust variation that will give you even more clenching power to squeeze those glutes on each rep.
Being that this is the last exercise in the routine make sure that you squeeze the hell out of those glutes on every single rep.
Every single squeeze take you closer to adding mass to your glutes.
How to do it
- Get into position A on the edge of a bench or chair with your left foot flat on the ground and right leg crossed on top of your left knee.
- If you have a dumbbell use your right hand to hold it on top of your pelvic area while left hand is behind your head.
- Use your left foot to power your hips upward and squeeze your glutes for 3 to 5 Seconds.
- After the holding position return to position A and repeat the required amount of reps for that set.
THE 9 MINUTE REMODEL YOUR GLUTES WORKOUT CHART
See ALL The Workouts Demonstrated Below
How To Use This Glute Building Workout
If you haven’t been training for a while you can start using this as your main glute building routine.
As you get stronger you can add weights to some of the isolation exercises. Doing this 3 to 4 times a week is best for glute development.
Use the other days for resting, so they can repair and grow.
If you already have a main glute workout then you can use this to interchange on some workout days.
Make Sure To Eat For Booty Gains
Just remember this statement…
” Your glutes breakdown during a workout and grow in the kitchen”.
What this simply means is that workout sessions create tiny muscle tears, so they can rebuild with good nutrition.
You should be eating in a calorie surplus to support growing bigger glutes.
Your muscles need fuel to grow.
Not just any type of food, you have to eat good nutrient-dense foods.
If you’re not sure how to approach this, here’s a new plan you can use as a guide.
If you’re vegan use this meal plan but make sure to add at least two protein shakes a day to this diet to help boost the calorie count.
Now Get Started!
All of this is great but…
It will not work unless you’re consistent and dedicated to the workout routine and nutrition.
One doesn’t work without the other, they both work in sync.
If you can do that then you will absolutely see gains in your glutes!