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FEB 15, 2024

How to get Round Glutes: Exercises for a Perfect Booty


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Read time: 6 minutes

There was a time (I won’t say when, we don’t need to outline exactly how old I am) when having “a big ass” was a bad thing. If anything, we’d be doing everything we could to slim down our glutes. But times change and so do physical trends and getting round, firm glutes is more than just a physical fitness goal, it's now a confidence booster.

So, how do we transform that wishful thinking into reality? Welcome to the ultimate guide of exercises that will help you sculpt those perfect booty curves. We’re not talking about impractical fad diets or unattainable regimes, this is no-nonsense, result-driven advice based on scientific research and expert recommendations.

In this blog we’ll cover a variety of effective exercises such as mini band kickbacks, alternating reverse lunges, Bulgarian split squats, clam shells, hip thrusts, and step-ups. Combining these exercises with proper form and consistency can contribute to developing round glutes.

Compound Exercises for Round Glutes

If you're looking to build a round booty, compound exercises should form the foundation of your workout routine. Compound movements target multiple muscle groups simultaneously, including the glutes, promoting functional strength and muscle growth. And so, by incorporating these exercises into your regimen, you'll not only attain a better-shaped butt but you’ll also strengthen your hamstrings and quads.

Squats and Deadlift Variations

Squats and deadlifts are two of the most effective compound exercises that primarily engage the glutes while activating additional muscle groups in the legs and core. For instance, back squats target all leg muscles while focusing on glute medius, such as barbell squats with resistance bands or cables. On the other hand, Sumo deadlifts emphasize the glutes while also working out lower back and hamstrings.

  • For an untraditional variation of the squat, try Bulgarian split squats by placing one foot behind you on a bench while keeping your other foot firmly planted. Both these exercises require optimum technique to avoid injuries due to incorrect form before adding weight or resistance to achieve desired results efficiently.

  • Performing squats and deadlifts consistently without proper breaks or recovery is similar to driving a vehicle with low tire pressure — it might continue functioning. Still, it's causing immense wear and tear that will eventually cause issues.

  • Choosing various types of squats, deadlifts, and lunges within each workout session will help enhance progress. If free weights aren't available, using body weight can still challenge the leg muscles as long as proper form is maintained.

Looking to enhance your workout with protein shakes?

Squat & Deadlift Variations for Round Glutes

 

Exercise

Targeted Muscles

Barbell squats with resistance bands or cables

Glutes, hamstrings, quads

Sumo Deadlifts

Glutes, lower back, hamstrings

Romanian Deadlifts

Gluteus maximus

Pistol Squats

Glutes, hip flexors, quads

Hip Thrusts

Glutes

 

Isolation Movements for Glute Activation

When it comes to building glute muscles, we’ve gotta talk about variety. And specifically how isolation movements and resistance band exercises can be crucial in glute activation and overall muscle-building success. By diversifying your workouts and incorporating these exercises, you can maximize your muscle-building success and achieve stronger, more sculpted glutes.

Resistance Band and Cable Exercises

Incorporating isolation movements can increase the intensity of your glute workout while enhancing your range of motion. Isolation moves focus on one main muscle group, allowing you to work and activate specific muscles more effectively through a full range of motion.

  • For instance, clamshells are an excellent addition to isolate the glutes.

  • With resistance mini-bands stretched around the knees, this exercise involves lying on one side with legs bent and feet together.

  • Then, raise the top knee, keeping your heels together, pause at the top, and slowly return to the starting position.

  • Beginners may stick with bodyweight-only movements until they feel comfortable increasing resistance using bands or weights.

Beneficial Weighted Exercises

The right exercise selection and form are essential to achieve a well-rounded glute. Performing exercises that work on the gluteus maximus, medius, and minimus – the three glute muscles - is crucial. These exercises challenge the muscles to contract and lift, contributing to the formation of a shapely derriere—furthermore, the use of weights aids in building muscle mass and increasing resistance during workouts.

Kettlebell and Dumbbell Glute Workouts

Resistance band and cable exercises are perfect for mixing up traditional weighted exercises targeting the glutes. These exercises create extra resistance or tension during movement, forcing your muscles to work harder than usual.

  • For instance, for standing cable hip abduction, stand sideways by grabbing onto a cable machine to wrap it around your ankle closest to the machine, slightly above your ankle bone.

  • Lift that leg from the pulley against weight by locking the knees out, squeezing the glutes at the top of each rep, then lower down slowly and controlled.

  • Other effective resistance-based workout modifications that target the glutes include seated leg extensions with resistance bands, standing leg abductions using a single or double anchor point with resistance bands, and even warrior band walks wearing ankle weights or resistance bands stretching from the ankle up!

Consistent Training for Round Glutes

Kettlebells and dumbbells provide versatile options for targeting different areas of your glutes. These weights engender more extended ranges of motion, activating the muscles more intensely than bodyweight-specific moves. These weighted glute exercises have been proven to be both efficient and effective in achieving rounder glutes.

  • Some kettlebell workouts include goblet squats, swings, and sumo deadlifts. The secret weapon with kettlebells is their unique shape that simultaneously targets the hips, hamstrings, quads, and abs while significantly challenging your glutes.

  • Dumbbell workouts provide innovative methods for working out your posterior chain – muscles at the back of your body. They include several variations of lunges, like walking lunges or reverse lunges, that focus on engaging your lower body. Single-leg Romanian Deadlifts (RDLs) challenge stability and balance while working on the hamstrings and glutes.

Trying out a modified version can help modify workouts based on personal preferences or physical ability:

  • Single-Leg Hip Thrust with Resistance Band: Lie down with one leg bent and rest your foot on a resistance band, holding one end over the pelvic region with both hands. Lift towards the ceiling, flexing butt muscles.

  • Mini Band Kickbacks: Place the mini-band around your ankles on all fours. Place your hands directly under your shoulders and your knees under your hips. Raise one leg backward while keeping your knee bent, pressing against the band's resistance.

If you've hit a plateau or are just looking to switch from body-weight exercises, adding weighted glute workouts would be an excellent step toward achieving a perfect booty.

No matter which exercises you choose to add to your routine – whether weighted or not – hold yourself accountable for keeping track of your sets and reps. And remember, progressive overload (gradually increasing weight or resistance) is so important to building muscle in the glutes - meaning challenging yourself is necessary for maintaining progress! So go get it!

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Written by Matthew Stogdon

Matt has been writing for two decades, across print and digital media. He is also an accomplished filmmaker, with several accolades under his belt.

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