Exercises for big glutes

[deleted25930521]

hey guys (with big gluteus maximus muscle ), I want to know if squats/deadlifts (or any other exercise for that matter) has helped you in getting bigger glutes, or is it just more of a genetic thing, which cannot be changed much with exercise- like you have it or you don't have it? if any exercises did help you, can you please share how many inches were you able to gain in how much time???? and which exercises did you do? also, does genetics, ethnicity or race play a factor in it? in my gym, where we have people from many ethnicities/races, I have observed that generally all white people (like 99% of them) have the most big & well defined glutes as compared to all of the rest. lol. thanks for all the suggestions and tips...

 

[Markyoung873]

Squats, Bulgarian squats, deadlifts and Romanian deadlifts will all give you bigger more toned glutes, if done correctly. (Generally hip joint extending before the knee joint)

weather that gives you ‘big’ glutes is down to your genetics and how hard you wanna work.

good luck.

 

[deleted25930521]

Squats, Bulgarian squats, deadlifts and Romanian deadlifts will all give you bigger more toned glutes, if done correctly. (Generally hip joint extending before the knee joint)

weather that gives you ‘big’ glutes is down to your genetics and how hard you wanna work.

good luck.

thanks for the advice...

 

[Rooker]

You probably have to eat properly for growth as well.

 

[deleted25644191]

I find that hip thrusts are good for helping glute growth too, but yeah, you need to be a bit bulked up to get bigger glutes.

 

[deleted27262071]

You just need to treat glute hypertrophy as the most important aspect of your workout. Focus on exercises that isolate the glutes before moving into heavy compound movement work.
isolating the glutes for a couple months with movements like heavy glute bridges & banded (seated) hip abductors really pumps your ass up which is a sign you are really targeting the glutes.
It’s a great way to ensure that your glutes will be the dominant muscle group with compound lifts such as deep squats, lunges/split squats & deadlifts.
A lot of people really swear by the hip thrusts and I agree! But I find glute bridges seem to really isolate the glutes more for me so I have been sticking with heavy barbell bridges recently.

Also I find creatine supplementation really helps for some people once they get their diet & training down.

Training glutes 2 - 3 times a week is optimal for muscle growth.

Rep ranges between 8 - 20 are the best for me personally but play around with it in order to see what you get the most out of.
Performing 9 - 15 sets per workout.

This pic was the pump I got from my last workout following the info I posted above.

Train that ass so it has no choice but to grow..

 

[stang02]

Piggy backing on this thread, hope the OP doesn't mind. @MattyCheekz , what do you consider a "heavy" glute bridge? I'm on-again off-again with the glute focus and have never made much progress. I also mainly train at home, no equipment access. I'm envious of those glutes in your pic, goals for me! I want to fill out my swimsuit this summer like never before

 

[deleted27262071]

Piggy backing on this thread, hope the OP doesn't mind. @MattyCheekz , what do you consider a "heavy" glute bridge? I'm on-again off-again with the glute focus and have never made much progress. I also mainly train at home, no equipment access. I'm envious of those glutes in your pic, goals for me! I want to fill out my swimsuit this summer like never before

You want to pick a weight that is challenging. Meaning at the end of each set you should either have close to 3 reps in reserve or be pushing yourself to failure.
Whether or not you grow better by pushing to failure or by saving a couple reps in the tank is almost purely genetic.

To make sure your body adapts/grows with the training. It is important to maintain a consistent lifting schedule with the same workouts in every session.

Hitting glutes HARD, twice a week seems to be a sweetspot for making consistent gains.

And make sure you eat good! It’s crucial for building size.

Working out at home is fine, that’s where I workout too. You just need to make sure that if things become way to easy at home than you might want to increase the weight!

Try this BMR calculator in order to help you find how many calories you need to consume a day in order to ensure more muscle and less fat.

 

[stang02]

Awesome, thanks for the tips @MattyCheekz

 

[deleted25930521]

I find that hip thrusts are good for helping glute growth too, but yeah, you need to be a bit bulked up to get bigger glutes.

thanks

 

[deleted25930521]

You just need to treat glute hypertrophy as the most important aspect of your workout. Focus on exercises that isolate the glutes before moving into heavy compound movement work.
isolating the glutes for a couple months with movements like heavy glute bridges & banded (seated) hip abductors really pumps your ass up which is a sign you are really targeting the glutes.
It’s a great way to ensure that your glutes will be the dominant muscle group with compound lifts such as deep squats, lunges/split squats & deadlifts.
A lot of people really swear by the hip thrusts and I agree! But I find glute bridges seem to really isolate the glutes more for me so I have been sticking with heavy barbell bridges recently.

Also I find creatine supplementation really helps for some people once they get their diet & training down.

Training glutes 2 - 3 times a week is optimal for muscle growth.

Rep ranges between 8 - 20 are the best for me personally but play around with it in order to see what you get the most out of.
Performing 9 - 15 sets per workout.

This pic was the pump I got from my last workout following the info I posted above.

Train that ass so it has no choice but to grow..
View attachment 126850851

thankyou so much man for such a detailed answer, i will try to implement your suggested exercises from now on and see how it goes in the next few weeks.. btw you really have very nice physiue and glutes.. may i ask how many months it took you to gain this great glutes size or is it natural for you

 

[x911xxx]

Heavy squats and deadlifts are all you need. Make sure your squats go ass to the floor.

My results:

View media item 13723571

 

[Sam0021]

Heavy squats and deadlifts are all you need. Make sure your squats go ass to the floor.

My results:

View media item 13723571

just came across this interesting thread.. thanks to whoever started this... from the answers, it seems like the thread originator's assumption about white people was true... lol
by the way man, you really have very well defined and round and biiiig glutes, kudos to your hard efforts... apologies for my so many questions but can you please tell me more about your glutes training routine like days per week, weights, reps... n correct form for squats.... also, what is your waist size and hips/glutes size.. lastly, did you always had round big glutes by birth???? or did you have a flat bottom and you developed this remarkable glutes by strict fitness and workout regime...

 

[x911xxx]

just came across this interesting thread.. thanks to whoever started this... from the answers, it seems like the thread originator's assumption about white people was true... lol
by the way man, you really have very well defined and round and biiiig glutes, kudos to your hard efforts... apologies for my so many questions but can you please tell me more about your glutes training routine like days per week, weights, reps... n correct form for squats.... also, what is your waist size and hips/glutes size.. lastly, did you always had round big glutes by birth???? or did you have a flat bottom and you developed this remarkable glutes by strict fitness and workout regime...

Hey, thanks for commenting. I appreciate the nice complements too.

So my waist to hip ratio is pretty large. My waist is 30" and my hips/ass is 46" which has me rivaling a lot of women. In fact, I've had more than one woman tell me they wish their ass looked like mine - lol. I've always had junk in the trunk but it really took off once I started training for a bigger bum.

My glute routine is very simple: squats and deadlifts. I go heavy and hard on both with my work sets being between 4-8 reps, and 4-5 sets total for each. I hit this routine about every 4-5 days or whenever the soreness goes away.

Hope that helps. Here's some more pics of me:

View media item 13723581
View media item 13949601

 

[Sam0021]

Hey, thanks for commenting. I appreciate the nice complements too.

So my waist to hip ratio is pretty large. My waist is 30" and my hips/ass is 46" which has me rivaling a lot of women. In fact, I've had more than one woman tell me they wish their ass looked like mine - lol. I've always had junk in the trunk but it really took off once I started training for a bigger bum.

My glute routine is very simple: squats and deadlifts. I go heavy and hard on both with my work sets being between 4-8 reps, and 4-5 sets total for each. I hit this routine about every 4-5 days or whenever the soreness goes away.

Hope that helps. Here's some more pics of me:

View media item 13723581
View media item 13949601

thankyou sooooo very much dude for responding to my question with these great details, your body is a work of art... maybe they have some old statues in Italy and Greece were inspired by you... by the way, when I read your measurements, I was about to fall from my chair... 30 and 46" inches.... that's way toooooooooo big glutes man.....amazing...kudos to you for your greatest physique man. I am sure you will be the winner of biggest glutes among all men and women in your area well, you just mentioned about women envying you, I am sure many many men also would be jealous of your glutes.. your physique is like a dream for me, I wish you were my gym coach.. hahaha.. but I am sure even in your early years you will have a bigger butt than your waist, i mean maybe not 46 but still much bigger than waist... because for me, it is sooooooooooooo soooooo hard to grow glutes, but i will try to follow your advice and do those exercises... and have you gotten many compliments from fellow men also??, i see these days men also want to have bigger glutes these days... its in the trend.. also, somehow in my area, I have seen only white men with massive glutes like yours with such a small waist, other ethnicities i rarely see big glutes.. is it the case in your area too, i am trying to understand do white men have biggest hips to waist ratio...is it a genetic blessing haha... once again, i am impressed by your physique man, 30" waist with 46" hips......amazing..

 

[x911xxx]

thankyou sooooo very much dude for responding to my question with these great details, your body is a work of art... maybe they have some old statues in Italy and Greece were inspired by you... by the way, when I read your measurements, I was about to fall from my chair... 30 and 46" inches.... that's way toooooooooo big glutes man.....amazing...kudos to you for your greatest physique man. I am sure you will be the winner of biggest glutes among all men and women in your area well, you just mentioned about women envying you, I am sure many many men also would be jealous of your glutes.. your physique is like a dream for me, I wish you were my gym coach.. hahaha.. but I am sure even in your early years you will have a bigger butt than your waist, i mean maybe not 46 but still much bigger than waist... because for me, it is sooooooooooooo soooooo hard to grow glutes, but i will try to follow your advice and do those exercises... and have you gotten many compliments from fellow men also??, i see these days men also want to have bigger glutes these days... its in the trend.. also, somehow in my area, I have seen only white men with massive glutes like yours with such a small waist, other ethnicities i rarely see big glutes.. is it the case in your area too, i am trying to understand do white men have biggest hips to waist ratio...is it a genetic blessing haha... once again, i am impressed by your physique man, 30" waist with 46" hips......amazing..

Thanks again for the nice complements. Yes, having a big round ass is definitely a rising trend among men and I'm embracing it fully. I do get random complements sometimes, but nothing too crazy. I've even been groped a time or two believe it or not. Not everyone has the genetics for it, but almost everyone can improve what they do have. I'm not sure it's just a white guy thing either, I've seen many dudes from all races with big, round glutes. What you experience may be anecdotal to your region.

 

[kxl]

For me, hip thrusts have been the primary main exercise, with maybe abductors also. I've gone from having pretty much no bum at all, to a pretty reasonable one!

 

[Sam0021]

Thanks again for the nice complements. Yes, having a big round ass is definitely a rising trend among men and I'm embracing it fully. I do get random complements sometimes, but nothing too crazy. I've even been groped a time or two believe it or not. Not everyone has the genetics for it, but almost everyone can improve what they do have. I'm not sure it's just a white guy thing either, I've seen many dudes from all races with big, round glutes. What you experience may be anecdotal to your region.

thanks for the nice answer... but I am shocked to hear that you were groped??? by men or women??

 

[Sam0021]

thanks

For me, hip thrusts have been the primary main exercise, with maybe abductors also. I've gone from having pretty much no bum at all, to a pretty reasonable one!

thanks a lot man for your answer.. do you prefer hip thrusts on machine or with a bar?

 

[kxl]

thanks

thanks a lot man for your answer.. do you prefer hip thrusts on machine or with a bar?

so I definitely feel more of a workout happening with a bar over a machine. That being said, it's probably the exercise I feel most self conscious doing, especially if I clumsily get a little stuck when trying to get out from under the bar after...!

I guess a bar is generally the preference overall in terms of my own sense of results, but a machine is more convenient for sure