The glute building workout plan with PDF

These Pilates images demonstrate intermediate Pilates Mat workouts. These intermediate Pilates moves require experience.

These Pilates images demonstrate intermediate Pilates Mat workouts. These intermediate Pilates moves require experience.

Glute building workout plan pdf

Benefits of strong glute

The glutes work to stabilize the lower and upper body. Its benefits include:

  • Reduce back pain
  • Decrease knee pain
  • Improve athletic performance

6 Best upper glute workouts

  • Lateral Lunge (Squat)
  • Lateral Leg Raises
  • Hip Thrust
  • Bulgarian Split Squat
  • Romanian Deadlift (Dumbbell)
  • Banded Lateral Walks
  • Single Leg Glute Bridge

30 Day glute building workout plan

The glute workout plan that’s great for growing your butt. Example day: 

  •  15 Squats
  • 15 Pointed Butt Lifts ea
  • 15 Fire Hydrants ea
  • 15 heel Kicks ea
  • 15 Bridges

The glute building workout plan PDF

FAQ about glute building workout

How many times a week should I train glute?

If you train with weight, 2-3 workouts a week are enough to grow your glutes. Weight training requires sufficient recovery, so you need to have at least one rest day between 2 workouts. If you are not, the answer is 2-6 times per week.

How long does it take to grow glutes?

When it comes to developing your glutes, patience and persistence are crucial. Although the process of gaining muscle is sluggish, if your food and exercise routine are on point, you will start to notice effects usually after 8 weeks or even longer in certain situations.

Workout at home or on the go

Choose workouts that suit your lifestyle with no equipment, free weights or machines and express workouts when you are short on time.