How to Grow Your Glutes

How to Grow Your Glutes

One of the most common questions we get is, “How can I shape and grow my glutes? 🍑

At H.E.A.T With Claire, we're dedicated to providing you with the tools you need to reach your health and fitness goals, expand your knowledge, and support your journey.

Ready to learn how to grow your glutes? Keep reading to discover our top 3 tips for glute growth, the most effective glute-focused exercises, and our training recommendations.

Glute Activation

Have you ever completed a glute-focused workout and felt disappointed because you didn’t feel the glute burn?

If you have trouble feeling your glutes engage during exercises, we recommend adding activation exercises to your routine to activate your glutes before starting your main workout.

When performing glute activation exercises, it's crucial to establish a Mind-to-Muscle (MTM) connection.

MTM connection involves using your mind to properly engage, contract, and work a specific muscle.

To achieve MTM connection, incorporate exercises that focus on deliberately activating the targeted muscle group.

Consciously feeling your muscles working can significantly improve your results!

During each exercise in a glute-focused session, focus your attention on using your glutes and actively think about that specific area.

  • Control every rep and concentrate on squeezing the glutes.

  • Pause briefly at the point of maximum contraction and mentally isolate your target muscles.

In addition to MTM connection, aim for correct form and technique.

Performing exercises correctly will greatly enhance your progress.

Another benefit of fostering MTM connection is that it helps you listen to your body.

This will help you know when to challenge yourself with heavier weights, apply progressive overload, and recognize what you should and shouldn’t be feeling during an exercise.

Weight Selection & Progressive Overload

Select weights that are appropriate for your strength and rep range, but also challenge you during your sessions. Don’t be afraid to lift heavy and apply progressive overload.

Everyone's ideal weight selection will differ, but a good rule of thumb is to complete the entire set with correct form while really feeling the burn by the final few reps.

Another form of progressive overload is varying your sets and reps within your training protocol (high, medium, and low). This variation will challenge you in different, but equally important ways.

  • Incorporate different training styles. Compound lifts are great and essential!

  • Include accessory work like banded activation and finishers. Don't be afraid to diversify your exercise routine!

Fuel Your Body to Grow Your Glutes

Nutrition is key!

While exercise selection and progressive overload are important, nutrition is also crucial for growing your glutes.

To achieve glute growth, you need to consume adequate calories to facilitate muscle growth.

Eating in a calorie surplus is essential, and both protein and carbohydrates play vital roles in muscle growth.

Protein is important for muscle growth and recovery, while carbohydrates are crucial for training performance and replenishing glycogen stores after a workout.

Aim for at least 1.6-2.2g of protein per kilogram of body weight each day to maximize muscle growth.

This will help stimulate muscle growth and aid in recovery!

Remember, you can consume more protein if you'd like, but it won't necessarily give you additional muscle-building benefits.

Rachel's Favorite Glute-Building Exercises

Claire typically trains her glutes 2-3 times a week, targeting them from all angles with various rep ranges and weights.

She emphasizes that consistency is key:

"If you want to grow your glutes, train them regularly, more than just once a week!"

There are many opinions on the best exercises to build and shape the glutes, but ultimately, the best exercises are the ones you personally feel target your glutes.

Every body is different, and there isn't a one-size-fits-all approach to training.

Here are Claire's top 3 favorite glute-building exercises that have worked best in her training journey:

  1. Hip Thrusts


  1. Barbell Squats (Low Bar)

  1. Bulgarian Split Squats


 

Ready to Grow Your Glutes with Us?

The H.E.A.T With Claire experience offers effective and challenging training sessions, customized meal guides tailored to your personal goals, and support from our qualified in-house Trainers, Coaches, and Accredited Sports nutritionist. Follow the link below to find the perfect program for you and your goals, and start your journey with us today.