You don't need a complicated workout plan.
To get the best results, it's best to keep things very simple.
If you have bad knees or prefer working out at home, you can use this glute building workout plan to add size to your butt in no time.
You'll be able to complete this workout routine in 10 minutes or less.
Glute Building Routine Plan Overview
You'll be doing 4 separate workouts all geared towards targeting the gluteal muscles.
The only accessory you will need for this routine is a resistance band. This item is very cheap and can be bought at your local fitness store.
If you're serious about developing the best glutes possible, you must invest in a pair of good resistance bands. Especially, if you’re someone who loves working out at home instead of the gym.
The rest between each workout will be no more than 30 seconds.
This is done to put the glutes under as much mechanical tension as possible, forcing it to grow bigger.
You'll be given the workout chart below that will show you the amount of sets and reps for each exercise in the sequence.
Okay, it's time to look at each exercise in detail.
1. Seated Abduction Pulses
This exercise will be using the power of the resistance band to challenge the glutes laterally while you sit.
It may seem like a comfortable position but after the first couple reps you will reach muscle failure very quick.
In the glute building world that's a good thing!
It means that you're challenging the glutes to get stronger and bigger.
How to do it:
- Get seated on a chair or bench with thighs parallel to the ground, resistance band around each thigh above the knee caps as shown in position A in the image above.
- Now you're going to slowly widen both legs apart as far as possible until you maximize the stretch in the resistance band, hold that stretch for 2 to 3 seconds.
- After the hold, return to the starting position and repeat the required amount of reps for that exercise.
2. Supine Hydrant
Supine simply means lying down horizontally looking upwards.
This time you will be incorporating the fire hydrant move. To make this exercise a lot better the band will provide the extra resistance to hit the gluteal muscles.
How to do it:
- Lie on your back as shown in position A with legs bent 90 degrees in mid air and resistance band around both thighs above the knee caps.
- Slowly widen in both legs apart as far as possible until you feel the stretch in the resistance band, hold the position for 2 to 3 seconds.
- After the stretch and hold return to the starting position and repeat.
3. Glute Sweeps
Another workout that assume a comfortable position but will work the glutes nonetheless. Make sure the resistance band you're using is strong enough to support maximum stretch.
That being said, if you realize that the tension in the band is not challenging enough, you might have to get a stronger one.
Note: Make sure to watch the short video further below as it demonstrates this exercise more clearly.
How to do it:
- Lie down on your right side with your right hand supporting your head, left leg hovering above your right leg with the resistance band around your thighs, that's your starting position.
- You're going to raise your left leg as high as possible vertically then slowly lower it in front of you as shown in the image above.
- Now move the left leg back into the starting position and repeat.
4. Reverse Glute Bridge
If you have done several of our routines in the past, you would know that this glute bridge variation is one of our favorites.
It just helps to hit the glutes a lot better than most bridge variations. Plus, you get to work your upper body while doing this exercise.
How to do it:
- Get into position A shown in the image above using your hands to support your upper body and glutes slightly hovering off the ground.
- Now slowly brace your hips upwards, squeezing your glutes for at least 2 to 3 seconds as demonstrated in position B.
- After the 2-3 second hold return to position A and repeat the required amount of reps for this exercise.
The Glute Building Workout Plan Chart
See All The Exercises Demonstrated Below:
How To Use This Glute Building Routine
Ideally, you should be doing this routine for at least 3 times a week. Anything less won't be enough to activate and stimulate growth.
To get even better results do the entire routine 2 times or you can add another routine like the following:
- The 10-minute workout for adding glute mass
- Glute isolation routine that use only 3 moves
- And the underbutt isolation workout routine targeting the lower glutes
Just make sure you’re doing enough to force the glutes to adapt, get stronger and grow.
If you realize that you're not really feeling the challenge then it's time to include another workout routine like one of the ones listed above.
Listen to your body, it will tell you when it's time to take things to the next level.
When you reach a certain level, your glutes will need a lot more resistance to grow.
So you'll have to invest in some glutes home workout accessories like the following:
Remember, this is only after you’ve passed the beginner level moving into the intermediate level of glute training.
Oh by the way…
You're probably tired of hearing us saying it but it needs to be said anyways.
Your glutes need good nutrition to grow. Without it you'll just be wasting your time and effort.
So, if you want to get the best gains possible you MUST be eating in a calories surplus to support the growth of your glutes.
It just won't happen without it.
That's why we created a full week meal plan that you can use as a guide.
If you're vegan, use this flexible meal plan but make sure that you increase the quantity of each meal and add at least 2 protein shakes daily.
This will easily put you in a reasonable calorie surplus.
Start Building Those Glutes
All that is needed now is for you to do it and stay consistent.
The gains are waiting!