Last Updated on June 15, 2022 by Femniqe
If you want serious gains, this guide will cover some of the best glute exercises for mass at home and gym, as well as provide an example workout program.
The thing is to build a bigger butt, you’ll need to include some of these glute isolation exercises in your workout routine.
With consistent training and proper diet, you can start adding mass to your glutes in no time.
First, we’ll look at some of the best workouts for glute mass at home then cover some of the best exercises for the gym.
Then you’ll get a sample glute mass workout plan for both home and gym.
Note: There are hundreds of butt exercises and you don’t need all of them to increase glute mass. We’ll just cover the main ones to get you started so you can start seeing results.
10 Best Glute Exercises For Mass At Home
These exercises are broken up into 3 main categories:
- Glute activation workouts
- Compound movements for both both home and gym
- And exercises that suited for the gym only
Glute Activation Exercises (For Home + Gym)
1. Banded Glute Bridge
This exercise strengthens and grow your glutes. Plus, you’ll hit the hamstrings while also getting a good stretch in your hip flexors.
To do this exercise, you will need a band and a mat.
- Lie down on your back with your feet flat on the ground, your knees bent and put the band around your legs or just below your hips
- Press your feet into the ground and raise your hips up until your thighs and torso are in line with each other
- Hold this position for 2 seconds and then slowly lower your hips back to the ground
- Repeat this for 10-12 repetitions
You can make this exercise more challenging by placing your feet on an elevated surface or by holding a weight on your hips.
2. Glute Bridge With 30 Seconds Squeeze
A variation of the standard glute bridge except this time you’ll be squeezing the glutes as hard as possible at the top of the movement.
This makes it one of the best glute exercises for glute mass because of the Time Under Tension (TUT).
Here’s how to do it:
- Get flat on your back with your feet flat on the ground and shoulder-width apart, legs bent to 90 degrees
- Drive your heels into the ground and lift your hips and butt off the ground, extending your hips until your thighs and torso are in line with each other
- Hold and squeeze glutes for 30 seconds, then lower your hips and butt back to the starting position
- Repeat for several reps
3. Frog Pumps
Frog Pumps is an excellent exercise for training the gluteus maximus. It can be done by anyone, regardless of fitness level.
Here’s how to do Frog Pumps:
- Start by lying on the ground with your feet bottoms side by side as shown above
- Keeping your back straight, slowly lift your buttocks off the ground, using your legs and core muscles to raise yourself
- Once your buttocks are off the ground, hold the position for a few seconds before slowly lowering yourself back down
- Repeat the movement
Glute Building Compound Movements (For Home + Gym)
4. Hip Thrusts
If you’re looking for a killer butt exercise, look no further than the hip thrust.
This move is a favorite among fitness professionals for a reason; because it works!
Hip thrusts primarily target the glutes, but they also engage the quads, hamstrings, and core. And, unlike many other butt exercises, they don’t put unnecessary strain on the lower back.
Here’s how to do a hip thrust:
- Get into the starting position as shown above with your back against a bench or couch
- Each foot should be flat on the floor and shoulder-width apart
- Push your hips upwards so that your body forms a straight line from your knees to your shoulders
- Hold this position for 2 seconds, then slowly lower your hips back to the starting position
- Repeat for several reps
If you find the hip thrust too difficult to do with good form, you can make it easier by placing a pillow or towel under your back for support. You can also try doing the exercise one leg at a time.
Once you’ve mastered the basic hip thrust, you can make the exercise more challenging by adding weight. You can hold a dumbbell or barbell in your lap, or place a weight plate on your lower abdomen.
5. Bulgarian Split Squats
A quite challenging exercise but that makes it one of the best glute exercises for mass. Plus, it is also a great way to add some variety to your workout routine.
Here is a step-by-step guide on how to do Bulgarian split squats:
- Start by standing with your feet hip-width apart and place your left foot behind you on a bench or box
- Bend your knees and slowly lower your body down into a lunge position
- Be sure to keep your chest up and your core engaged
- When you reach the bottom of the movement, press through your heels to return to the starting position
- Repeat this exercise for 10-12 reps on each leg
This classic exercise engages your butt and tone thighs and they can be done anywhere. You just need a little space in the room and your own bodyweight.
Here’s how to do a basic lunge:
- Start by standing with your feet hip-width apart
- Step forward with your right leg keeping your left leg behind you
- Bend your knees and lower your body until both legs are at 90-degree angles
- Ensure that your front knee doesn’t extend past your toes
- Now slowly push off your right leg to return to the starting point
- Repeat with your left leg
As you get better at lunges, you can add weight by holding dumbbells in each hand, or by wearing a weighted vest.
You can also do lunges with your back leg elevated on a bench or step.
7. Single Leg Deadlifts
The single leg deadlift is a great way to work your posterior chain, which is made up of your glutes, hamstrings, and erector spinae (or lower back).
This exercise is also a fantastic way to improve your balance, stability and to add glute mass.
- To perform the single leg deadlift, start by standing on one leg
- Holding a weight in the hand on the same side as the standing leg, begin to lower the weight toward the ground while keeping your standing leg straight
- Your other leg should be extended straight behind you, with your toes pointing towards the ground
- Try to keep your back straight and your core engaged throughout the movement
- Once the weight is as close to the ground as you can get it without rounding your back, reverse the motion and return to the starting position
- That’s one rep
If you’re new to this exercise, start without any weight. Once you’ve mastered the movement, you can hold a dumbbell, kettlebell, or barbell in the working hand.
Here are a few tips to keep in mind as you perform the single leg deadlift:
- Keep your standing leg straight and your knee locked throughout the movement.
- Don’t allow your hips to rotate or your back to round as you lower the weight.
- Focus on moving slowly and controlled throughout the exercise.
Glute Exercises With Gym Equipment
8. Barbell Hip Thrusts
Absolutely one of the best glutes exercises for mass development.
It’s a simple move to execute and can be done with a variety of weights, making it perfect for both beginners and experienced lifters alike.
Here’s how to do it:
- Start by sitting on the ground with your back against a bench and a barbell placed across your hips
- Drive your heels into the ground and thrust your hips upwards, extending your knees and hips until your body is in a straight line from your shoulders to your knees
- Reverse the movement and lower your hips back to the starting point
Be sure to keep your core engaged throughout the entire exercise and resist the urge to arch your back as you thrust up.
If you’re using a heavier weight, you may also want to place your hands on the barbell to help stabilize it.
9. Cable Walking Squats
Not only does this exercise work your gluteal muscles but also help you develop toned “non bulky” thighs.
Here’s how to do them:
- Start by attaching the cable to a low pulley for support
- Stand with your feet shoulder-width apart and hold the cable with both hands
- Keeping your chest up and your core engaged, squat down until your thighs are parallel with the floor
- Press through your heels to take a few steps forward
- Maintain the squat, then take a few steps backward
- Continue alternating until you’ve completed the desired number of reps
10. Cable Pull Throughs
Another great cable exercise for targeting your glutes and hamstrings. Also it’s a great way to improve your overall core strength.
If you are new to this exercise, start with a light weight and gradually increase the weight as you get stronger.
- To begin, stand with your feet hip-width apart and the cable machine behind you
- Bend down and grab the handle with both hands, making sure that your palms are facing down
- Straighten your legs and lean forward slightly, keeping your back straight. This is your starting position
- Exhale as you pull the handle through your legs until your hands are in front of your thighs
- Your back should be straight and core engaged throughout the movement
- Once your hands are in front of your thighs, pause for a count of 2-3 seconds and then slowly return to the starting position.
Remember to keep your core engaged and your back straight throughout the entire movement.
3 Day Glute Mass Workout Program At Home
Pick 3 days out the week to do this glute mass workout plan. Just make sure the days aren’t back to back. For example, you can workout on Monday, Wednesday and Saturday.
Your glutes will need rest days to recover, repair and grow.
Glute Activation Sequence
30 Seconds Glute Bridge Squeeze: Do 4 sets of 30 seconds
Frog Pump: Do 3 Sets of 12 reps
Main Workout Sequence
Hip Thrusts: Do 4 sets of 20 reps
Single Leg Deadlifts: Do 3 sets of 10 reps on each leg
Bulgarian Split Squats: Do 3 sets of 15 reps on each leg
Glute Burnout/Finisher Sequence
Hip Thrusts: Do 4 sets of 20 reps (for the last set do maximum reps until failure)
3 Day Glute Program At Gym
Same as the home plan above, pick 3 days out the week for this gym glute mass workout plan. With rest day in between.
Glute activation Sequence
Banded Glute Bridge: Do 3 sets of 20 seconds
Frog Pump: Do 3 Sets of 15 reps
Main Workout Sequence
Barbell Hip Thrusts: Do 4 sets of 10 reps (start with 80 pound plates)
Cable Walking Squats: Do 4 sets of 8 reps (start with 45 pounds and work your way up)
Cable Pull Throughs: Do 4 sets of 10 reps
Glute Burnout/Finisher Sequence
30 Seconds Glute Bridge Squeeze: Do 4 sets of 30 seconds (for the last set try to hold for 60 seconds or more until failure)
These Are Some Of The Best Glute Exercises For Mass At Home And Gym
There are so many glutes workouts to choose from which makes it hard for some people to get started, that’s why we kept it simple.
You can interchange the exercises from the list above to keep things fresh as your training progresses.
These plans will guide you in the right direction on what type of butt workouts to focus on. You’ve just learnt some of the best glute exercises for mass at home and gym, it is time for you to get started.