It's rare to find someone in the world of fitness who isn't interested in building—or admiring—a bodacious booty. After all, a solid rump indicates a sturdy lower body that offers stability and power to many movements, in and out of the gym. It's the sign of a true athlete.

If you want to build your own glorious glutes for function and form, you're in the right place! The BodySpace members below possess some of the most coveted trunks in the Bodybuilding.com community, and we've got their favorite backside-building workouts, tips, and tricks.



1. Danielle Beausoleil

With proper weight training, competitor Danielle Beausoleil says you can "create your very own butt lift!" It's all about employing a routine that targets your glutes while also tying in your hamstrings and quadriceps to toughen your primary lower-body muscles.

Danielle finds that warming up with lying leg curls (aka lying hamstring curls), using a lighter weight and higher volume, primes the body for the mother lode of work later on.

Danielle Beausoleil's Glutes Workout
1
Lying Leg Curls
Warm-up sets
3 sets, 15 reps
2
Smith Machine Squat
3 sets, 15 reps
3
Split Squats
3 sets, 15 reps (per leg)
4
Stiff-Legged Barbell Deadlift
3 sets, 12 reps
5
Barbell Hip Thrust
3 sets, 15 reps
6
One-Legged Cable Kickback
2 sets, 12 reps (last set is a dropset)

2 Lindsay Cappotelli

Because her goal is strength and hypertrophy at the moment, MuscleTech athlete Lindsay Cappotelli gravitates toward bigger, compound lifts for most of her workout.

"I am a huge fan of heavy barbell hip thrusts for building up the glutes," she says. "I always make sure to add a few glute isolation exercises at the end of my workouts to finish off the muscle group."

Lindsay Cappotelli's Glutes Workout
1
Barbell Squat
4 sets, 6 reps
2
Barbell Hip Thrust
4 sets, 6-10 reps (pyramid sets)
3
One Leg Barbell Squat
6 sets, 10 reps (3 sets per leg)
4
Superset
Reverse Hyperextension
3 sets, 15 reps
Monster Walk
3 sets, 15-20 reps
5
Superset
One-Arm Kettlebell Swings
4 sets, 10 reps (alternating sides)
Hanging Leg Raise
4 sets, 10 reps

3. Tricia Ashley Gutierrez

Glutes are one of Tricia's favorite body parts to train, and it shows. She uses a combination of heavy compound movements alongside more isolating and higher-rep exercises to simultaneously bring out definition and gain strength. "This particular workout has definitely helped shape and build stronger glutes," she says.

Tricia Ashley Gutierrez's Glutes Workout
1
Superset
Hack Squat
4 sets, 15-20 reps
Glute Kickback
Butt Blaster
4 sets, 12-15 reps
2
Superset
One-Legged Cable Kickback
4 sets, 20 reps
Cable Hip Adduction
One-Legged Cable Adductor
4 sets, 15 reps
3
Superset
Hyperextensions (Back Extensions)
3 sets, 15 reps
Downward Facing Balance
3 sets, 15 reps
4
Superset
Bodyweight Walking Lunge
2 sets, 20 reps (1 set per leg)
Scissors Jump
2 sets, 20 reps (1 set per leg)
5
Box Jump (Multiple Response)
4 sets, 15 reps

4. Katie Miller

Personal trainer Katie Miller really ups the ante when it comes to her lower-body training. She dedicates one day to heavy leg-oriented exercises and one day to glute-targeted movements. On her glute-heavy day, Miller likes to do more isolated, lighter-weight exercises like step-ups and hip thrusts to amplify her mind-muscle connection.

"I like to tell my clients to pretend like their glutes are the only muscle they have to lift the weight. This will usually lead to a greater mind-muscle connection, making them 'feel' the exercise more," she explains.



Katie Miller's Glutes Workout
1
Superset
Walking Lunge With Kick-Back
3 sets, 20 reps
Kettlebell One-Legged Deadlift
3 sets, 10 reps (per leg)
2
Curtsy Lunge
3 sets, 10 reps (per leg)
3
Step-up with Knee Raise
3 sets, 15 reps
4
Kettlebell Sumo Squat
Smith Machine Sumo Squat (shown with kettlebell)
3 sets, 15 reps
5
Barbell Hip Thrust
4 sets, 12 reps
6
Giant Set
Glute Kickback
3 sets, 30 reps
Fire Hydrant
3 sets, 30 reps
Thigh Abductor
Hip Abduction Machine
3 sets, 15 reps

5. Elissa Martis

Physical therapist Elissa Martis is no stranger to glute training. In regard to her overall training strategy, Elissa says, "I generally keep my rest periods shorter between exercises and focus on higher repetitions in order to maintain a high-intensity workout."

She also notes that squeezing the glutes to fully engage the muscle helps to enhance her results and give the backside a more rounded appearance over time.

Elissa Martis's Glutes Workout
1
Giant Set
Glute Kickback
Smith Machine Donkey Kick (shown with bodyweight)
3 sets, 12 reps
Wide-Stance Jump Squat To Close-Stance
3 sets, 15 reps
Barbell Hip Thrust
Exercise Note: Add a 2-second pause at the top of each rep.
3 sets, 15 reps
2
One-Legged Cable Kickback
Exercise Note: Extend your leg directly behind you for the first set. Perform your second set at an angle to target the gluteus medius.
3 sets, 12-15 reps
3
Hyperextensions (Back Extensions)
3 sets, 15 reps
4
Bodyweight Walking Lunge
3 sets, 15 reps

6. Jessica Tarnawski

As competitor Jessica Tarnawski prepares for her next contest season, she's focusing on increasing her lower-body size and strength. "I do each of these exercises in different variations, using a number of machines and techniques," she says. "I'm using my own bodyweight for many of these exercises, but every few weeks I'll add in a heavy week to really change things up and fully exhaust my muscles."

Primary
1
Glute Kickback
4 sets, 10-12 reps
2
Dumbbell Step-Up
4 sets, 10-12 reps
3
Barbell Hip Thrust
4 sets, 10-12 reps
4
Dumbbell Side Lunge
4 sets, 10-12 reps
5
Wide-Stance Barbell Squat
Sumo Squat
4 sets, 10-12 reps
6
Thigh Abductor
4 sets, 10 reps (pause for 1 second when contracted)
7
Thigh Adductor
4 sets, 10 reps (pause for 1 second when contracted)
8
Standing Banded Leg Abduction
Standing Reverse Abductor
4 sets, 10-12 reps

About the Author

Shannon Clark

Shannon Clark

Shannon Clark is a freelance health and fitness writer located in Edmonton, Alberta, Canada.

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Glutes Workout Women