6 best tips for building your glutes

Tips for glutes

Whether you’re looking to sculpt your butt or get a little definition in your legs, glutes are the muscles that can help you achieve those goals. But if you haven’t been working out at the gym, it can be difficult to know exactly where to start. This is why we compiled this list of our best glute-boosting tips for building them up!


Warm up, warm up, warm up.

We all know the importance of warming up, but what does it really mean to warm up? In short:

  • Warm up before cardio, weight lifting and stretching. This will help your muscles get ready for what comes next and avoid injury.
  • Warm up before a long run by doing some dynamic stretches (moving at an easy pace) or jumping rope for 10 minutes. The idea is to prevent cramps in your legs or arms while they’re still cold from sitting still on the bus ride home from work!

Move beyond the squat.

So you’ve learned to squat. You’re doing great, and now it’s time to start working your glutes.

  • There are two main muscles involved in a squat: the quadriceps (a group of four muscle fibers) and the hamstrings (a group of two).
  • The quadriceps are responsible for knee extension, which helps lift you up as you sit back into a chair or stand up from sitting on a couch or other low surface. The hamstrings help pull your pelvis forward as well as extend your knees outward during these movements.

If these two groups aren’t firing correctly when performing squats, then there could be problems elsewhere in their chain—like overcompensation from one side being stronger than the other.*

Watch your form.

You may have heard that squats are the best exercise for your glutes. If you want to build them, though, it’s important to do them right.

The way you perform your squat should be visible in the mirror and feel like a burn deep in your muscles—that’s how you know if your form is correct! If your legs can be seen from behind as well as front-on and if there’s an obvious tension building up in those taut buttocks of yours (and who wouldn’t want that?), then congratulations: You’ve got yourself some nice looking glute muscles!

Rest between sets.

Rest between sets.

This is the time to do some light stretching, or to take a drink of water. You don’t want to get too tired too quickly and start cramping up on yourself—that can lead to injury, which isn’t good for your glutes at all! If you’re having trouble holding on for the full set (or even halfway through), then stop there and try again tomorrow.

Another idea: move around! Stretching out your legs will help keep them healthy and strong, so it’s important not only during training but also when taking breaks from working out anyway—you never know when an opportunity might come up where standing still for long periods of time becomes impossible or uncomfortable due to aches/pain/etc., so being mobile throughout every day keeps everything flowing smoothly!

Make time for cardio.

Cardio is important, but it’s not the only thing you need to do to build your glutes. If you want to see noticeable results, then make sure that cardio is always a part of your routine.

Cardio can help with weight loss and muscle building because it speeds up your metabolism and increases the number of calories burned during exercise. It also helps build more lean muscle mass by increasing the amount of calories burned at rest after exercising (1). This means that if someone exercises for an hour every day for six months and does no other form of physical activity, their body will still be burning excess fat even though they haven’t gained any weight!

The best way to reap these benefits from cardio is through high-intensity interval training (HIIT). HIIT involves alternating between periods of short bursts (such as sprinting) followed by longer periods of less intense activity like walking or jogging — so this type burns more total calories than traditional steady state cardio workouts (2).

Stay hydrated.

  • Drink plenty of water before you exercise.
  • Drink plenty of water during your workout.
  • Eat a balanced meal before you exercise, with at least 25g (1 oz) protein and complex carbohydrates per serving, as well as some fat (at least 1 tablespoon), which helps with energy production and keeps you feeling fuller for longer. You can also drink sports drinks or other beverages that contain electrolytes—they’re important for hydration during exercise that lasts longer than an hour or two! If it’s hot outside and your sweat is evaporating quickly from your body, make sure to replace the fluids lost by drinking lots over time in the form of plain old H2O instead of sugary drinks like soda pop or juice cocktails which only add empty calories into our diets without providing any real nutrients.”

These tips can help you sculpt your butt at the gym.

You’ve probably heard the saying “use it or lose it”. Well, if you want to build your glute muscles and get that killer butt, then this is the section for you! Here are some tips on how to sculpt your butt at the gym:

  • Warm up with some light cardio (walking or jogging) before starting an intense workout. This helps prevent injuries and gives more energy for working out later on. If possible, try doing this exercise two days in a row so that it becomes easier each time around. The longer it takes for your body to warm up properly will make sure that there aren’t any nagging aches or pains when trying new moves later on!
  • Rest between sets! This means taking breaks between each set of exercises where rest time should be long enough so that fatigue doesn’t set back into motion due  to lack of recuperation capacity within its muscles themselves.”


If you follow these tips, you will be well on your way to having a better butt. If you’re already in the habit of doing squats or lunges, then it’s time for an upgrade!

How I did it

3 frozen bananas

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3 tbs almond butter

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almonds, cut in half

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dark chocolate

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In food processor, place frozen banana pieces and almond butter, blend until a fairly smooth consistency stopping every now and then to scrap down the sides and push the mixture to the bottom of the processor. It took mine about five minutes max, it will depend on your food processor how long yours takes. 

Serve in bowls and top with, or incorporate, the chocolate pieces and almonds, use as much as you like. Should be eaten right away. Makes one generous serving or two small.

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Still got questions?

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