Sculpt a Thicker, Rounder Butt with These Expert-Approved Glute Workouts

Let’s be honest: a strong, shapely butt isn’t just about looks—it’s about power, posture, and overall fitness. Whether you’re aiming to fill out your jeans, improve your athletic performance, or simply feel more confident, building a thicker, rounder butt is a goal worth pursuing. But with so many glute workouts out there, how do you know which ones actually work?

As a fitness expert, I’ve seen the best (and worst) exercises for glute growth. In this article, I’ll share the most effective, science-backed glute workouts to help you sculpt the booty of your dreams. From squats to hip thrusts, these moves are designed to target every part of your glutes for maximum results. Let’s get started!

Why Glute Training Matters

Female athlete squatting with barbell in a bustling gym, showcasing strength and fitness. | Sculpt a Thicker, Rounder Butt with These Expert-Approved Glute Workouts

Before we dive into the workouts, let’s talk about why glute training is so important:

Strength and Power: Your glutes are the largest muscle group in your body, responsible for explosive movements like running, jumping, and lifting.
Injury Prevention: Strong glutes stabilize your hips and lower back, reducing the risk of injuries.
Posture and Balance: Well-developed glutes improve your posture and help you move more efficiently.
Aesthetic Appeal: Let’s face it—a toned, round butt is a confidence booster.

Now, let’s move on to the exercises that will help you achieve your goals.

The Best Glute Workouts for a Thicker, Rounder Butt

Here are the top expert-approved exercises to build and sculpt your glutes:

1. Barbell Hip Thrusts

How to Do It: Sit on the ground with your upper back against a bench and a barbell over your hips. Drive through your heels to lift your hips until your body forms a straight line from shoulders to knees. Lower back down and repeat.
Why It Works: Hip thrusts are the gold standard for glute activation, directly targeting the gluteus maximus.
Pro Tip: Squeeze your glutes at the top of the movement for maximum contraction.

2. Sumo Squats

How to Do It: Stand with your feet wider than shoulder-width apart and toes turned out. Hold a dumbbell or kettlebell at chest level. Lower into a squat, keeping your chest up and knees aligned with your toes. Push through your heels to return to standing.
Why It Works: Sumo squats emphasize the inner thighs and glutes, helping to create a rounder shape.
Pro Tip: Go deep—the lower you squat, the more your glutes will engage.

3. Bulgarian Split Squats

How to Do It: Stand a few feet in front of a bench with one foot resting on it behind you. Lower into a lunge until your front thigh is parallel to the ground, then push through your front heel to return to standing.
Why It Works: This unilateral exercise targets each glute individually, correcting imbalances and building strength.
Pro Tip: Keep your torso upright to maximize glute activation.

4. Romanian Deadlifts

How to Do It: Hold a barbell or dumbbells in front of your thighs. Hinge at your hips to lower the weight, keeping your back straight and knees slightly bent. Lower until you feel a stretch in your hamstrings, then return to standing.
Why It Works: Romanian deadlifts target the glutes and hamstrings, helping to lift and shape your butt.
Pro Tip: Focus on pushing your hips back rather than bending your knees.

5. Glute Bridges

How to Do It: Lie on your back with your knees bent and feet flat on the floor. Lift your hips toward the ceiling, squeezing your glutes at the top, then lower back down.
Why It Works: Glute bridges are a beginner-friendly exercise that isolates the glutes without straining the lower back.
Pro Tip: Add a resistance band around your thighs for extra burn.

6. Step-Ups

How to Do It: Stand in front of a bench or sturdy platform. Step onto it with one foot, driving through your heel to lift your body up. Bring the other foot to meet it, then step back down.
Why It Works: Step-ups mimic real-life movements and target the glutes, especially when you focus on the pushing leg.
Pro Tip: Use a higher platform to increase the challenge.

7. Cable Kickbacks

How to Do It: Attach an ankle strap to a cable machine and loop it around one ankle. Kick that leg back, squeezing your glute at the top, then slowly return to the starting position.
Why It Works: Cable kickbacks isolate the glutes, helping to build definition and shape.
Pro Tip: Keep your core engaged to avoid arching your back.

8. Lunges

How to Do It: Stand with your feet together. Step forward with one leg and lower your body until both knees are bent at 90 degrees. Push through your front heel to return to standing.
Why It Works: Lunges target the glutes, quads, and hamstrings, making them a great all-around lower-body exercise.
Pro Tip: Add dumbbells for extra resistance.

The Science Behind Glute Growth

These exercises aren’t just popular—they’re backed by science. Here’s why they work:

Muscle Activation: Studies show that exercises like hip thrusts and glute bridges activate the gluteus maximus more effectively than squats or deadlifts.
Progressive Overload: Gradually increasing weight or resistance is key to muscle growth. Exercises like Romanian deadlifts and step-ups allow for easy progression.
Full Range of Motion: Deep squats and lunges engage the glutes through their full range of motion, promoting hypertrophy (muscle growth).
Unilateral Training: Exercises like Bulgarian split squats correct muscle imbalances, ensuring both glutes develop evenly.

By incorporating these exercises into your routine, you’re not just building a bigger butt—you’re creating a stronger, more functional body.

Tips for Maximizing Your Glute Gains

Focus on Form: Proper technique ensures you’re targeting the right muscles and avoiding injury.
Progressive Overload: Gradually increase weight, reps, or sets to keep challenging your muscles.
Mind-Muscle Connection: Concentrate on squeezing your glutes during each movement to maximize activation.
Rest and Recover: Give your glutes at least 48 hours of rest between workouts to allow for muscle repair and growth.
Fuel Your Body: Eat a balanced diet with enough protein to support muscle growth.

Sample Glute Workout Plan

Here’s a sample workout plan to help you get started:

Day	Workout Plan
Day 1: Heavy Glute Day	– Barbell Hip Thrusts: 4 sets of 8-10 reps – Sumo Squats: 3 sets of 10-12 reps – Romanian Deadlifts: 3 sets of 8-10 reps – Cable Kickbacks: 3 sets of 12-15 reps per leg
Day 2: Active Recovery or Cardio	Engage in light cardio (e.g., cycling, brisk walking) or active recovery with stretching and foam rolling.
Day 3: Glute Burnout Day	– Glute Bridges: 4 sets of 12-15 reps – Bulgarian Split Squats: 3 sets of 10-12 reps per leg – Step-Ups: 3 sets of 12-15 reps per leg – Lunges: 3 sets of 10-12 reps per leg
Day 4: Rest or Light Activity	Take a full day of rest or engage in light activities such as yoga or a leisurely walk.
Day 5: Strength & Power Day	– Barbell Deadlifts: 4 sets of 6-8 reps – Walking Lunges: 3 sets of 10-12 reps per leg – Step-Downs: 3 sets of 8-10 reps – Kettlebell Swings: 3 sets of 15 reps
Day 6: Glute Isolation Day	– Single-Leg Hip Thrusts: 4 sets of 10-12 reps per leg – Banded Side Steps: 3 sets of 12-15 steps per side – Donkey Kicks: 3 sets of 10-12 reps per leg – Fire Hydrants: 3 sets of 12-15 reps per leg
Day 7: Rest or Recovery	Full rest day or recovery session with light yoga and foam rolling to relax and rejuvenate muscles.

Conclusion

Building a thicker, rounder butt takes time, effort, and consistency—but the results are worth it. By incorporating these expert-approved glute workouts into your routine, you’ll not only sculpt a stronger, more shapely booty but also improve your overall fitness and confidence. So, grab your weights, hit the gym, and start working toward the glutes of your dreams.