The glute building workout plan with PDF

No more squats! Get results with our unique glute building workout plan.

No more squats! Get results with our unique glute building workout plan PDF.

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

Best 6 upper glute workouts

Some exercises are more effective at targeting the upper glutes specifically because they involve hip extension and/or hip abduction. Here are the best 6 glute exercises that can make your butt rounder.

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

Best glute workouts for beginners

If you’re just starting to build your glute muscles, we’ve got some great exercises to help you get going. When beginning with glute exercises, the emphasis should be on mastering movements that involve hip abduction, extension, and rotation.

  • Goblet Squat
  • Clamshell
  • Single Leg Glute Bridge
  • Body-Weight Good Morning

30 Minute glute building workout plan

The 30-minute workout will help you activate your glutes nicely. This program includes 6 moves and is newbie friendly.

  •  Goblet Squat: 4 sets / 12 reps
  • Weighted Glute Bridge: 4 sets / 12 reps
  • Bulgarian Split Squat: 4 sets / 12 reps
  • Fire Hydrants: 4 sets / 20 reps
  • Wall Sit: 4 sets / 60 secs
  • Dumbbell Side Lunge: 4 sets / 12 reps
Glute building workout plan PDF

30 Day glute building workout plan

The 30-day glute workout plan that’s great for growing your butt. With consistent exercise, you can get a rounded butt. Example week that you can follow:

Day 1:

  • Warm up with 5-10 minutes of light cardio (such as jogging or cycling)
  • 3 sets of 12-15 reps of bodyweight squats
  • 3 sets of 12-15 reps of glute bridges
  • 3 sets of 12-15 reps of lunges (per leg)

Day 2: Rest day

Day 3:

  • Warm up with 5-10 minutes of light cardio
  • 3 sets of 12-15 reps of sumo squats
  • 3 sets of 12-15 reps of single leg deadlifts (per leg)
  • 3 sets of 12-15 reps of step-ups (per leg)

Day 4: Rest day

Day 5:

  • Warm up with 5-10 minutes of light cardio
  • 3 sets of 12-15 reps of jump squats
  • 3 sets of 12-15 reps of donkey kicks (per leg)
  • 3 sets of 12-15 reps of clamshells (per leg)

Day 6: Rest day

Day 7:

  • Warm up with 5-10 minutes of light cardio
  • 3 sets of 12-15 reps of squat pulses
  • 3 sets of 12-15 reps of fire hydrants (per leg)
  • 3 sets of 12-15 reps of side leg raises (per leg)
Glute building workout plan PDF

Squats for glute building

Unlock your full glute potential with squats! Squats are a tried and true exercise for building strong and shapely glutes. Whether you’re a beginner or a seasoned pro, squats can be modified to suit your fitness level and goals.

Incorporate squats into your workout routine for a killer glute workout that will leave you feeling the burn.

The glute building workout plan PDF

FAQ about glute building workout

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.

Exercises that involve single-leg movements, such as lunges and step-ups, will also activate the glutes. As they require more stability and control, forcing the glutes to work harder. You can alternate between glute exercises and leg exercises to reach your fitness goal.

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.

The key to having a nice butt is to improve your glute strength. Working your glute helps obtain a round and beautiful butt and strengthen the hip joints and stabilize the pelvis. Excessive anterior pelvic tilt, a common problem, can also be corrected in some way by exercising the gluteal muscles.

You can determine if your glutes are growing by measuring the circumference of your hips and buttocks with a tape measure, and taking progress photos. Additionally, you may also feel your glutes becoming firmer and more toned, and notice a change in the way clothes fit.

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