Best Glute Workouts At Gym For Women (20 Mins)

Are you ready to sculpt those curves and feel stronger than ever? Welcome to the world of glute workouts designed just for you. Whether you’re aiming for a peachy booty, better posture, or enhanced athletic performance, I’ve got you covered.

Get ready to unleash your inner strength and confidence as we dive into the wonderful world of glute training tailored for women like you!

Benefits Of Doing Glute Workouts At Gym:

Gym equipment offers resistance that helps maximize the effectiveness of glute exercises. From barbells to resistance bands, the gym provides a wide range of tools to target and challenge your glute muscles.

Many gyms offer personal trainers who can tailor workouts to your specific needs and provide guidance on glute-focused routines.

However, in this article I’m going to show you the most effective glute exercises that will help tone, lift, round and enlarge your buttocks.

Best Glute Workout At Gym:

So, here’s the deal for growing those glutes: I’ve found that the best approach is to mix up compound exercises, which work multiple muscle groups, with isolation exercises that really target those glutes. This way, you can give your booty the attention it deserves and maximize its growth potential!

Best Compound Exercises For Bigger Glutes:

1. Regular Squats

Sets & Reps: Aim for 3 sets of 8-12 reps.

Squats are one of the most effective compound exercises for targeting the glutes, quadriceps, hamstrings, and core.

• Stand with feet shoulder-width apart.
• Lower into a squat, keeping back straight.
• Push through heels to stand.
• Engages glutes, quads, and core.
• Start with bodyweight, add weights as needed.

2. Romanian Deadlifts:

Sets & Reps: 3 sets of 8-12 reps

How to Perform:

• Stand with feet hip-width apart, holding a barbell or dumbbells in front of thighs.
• Keeping back straight, hinge at hips, lowering weights toward the ground.
• Lower until you feel a stretch in the hamstrings, maintaining slight bend in knees.
• Engage hamstrings and glutes to return to standing position.
• Focus on hip hinge movement rather than bending knees.

3. Bulgarian Split Squats:

Sets & Reps: 3 sets of 8-12 reps per leg

How to perform:

• Stand facing away from a bench or elevated surface, one foot resting on it.
• Lower into a lunge position, keeping the front knee aligned with the ankle.
• Lower until the back knee nearly touches the ground.
• Push through the front heel to return to starting position.
• Engages quads, glutes, and stabilizing muscles.

4. Step Ups Workout

Sets & Reps: 3 sets of 8-12 reps per leg

How to perform:

• Stand in front of a step or bench with feet hip-width apart.
• Step onto the bench with one foot, driving through the heel.
• Lift the body onto the step, bringing the other foot up to meet it.
• Step back down, leading with the same foot.
• Engages quads, glutes, and calves.

The Best Isolation Exercises for Bigger Glutes:

1. Hip Thrusts:

Sets & Reps: 3 sets of 8-12 reps

How to perform:

• Sit on the ground with your upper back against a bench and knees bent.
• Place a weighted barbell or dumbbell across your hips.
• Push through your heels to lift your hips upward.
• Squeeze your glutes at the top of the movement.
• Lower your hips back down with control.
• Engages glutes and hamstrings effectively.

2. Glute Bridges

Sets & Reps: 3 sets of 12-15 reps for each legs

How to perform:

• Lie on your back with knees bent and feet flat on the ground.
• Lift your hips upward, squeezing your glutes at the top.
• Keep your core engaged and lower back pressed into the floor.
• Hold for a moment at the top, then lower hips back down.
• Engages glutes and hamstrings effectively.

3. Glute kickbacks

Sets & Reps: 3 sets of 8-10 reps for each legs

How to perform:

• Start on all fours with hands and knees on the ground.
• Lift one leg straight back, keeping it parallel to the ground.
• Squeeze your glutes at the top of the movement.
• Lower the leg back down with control.
• Engages glutes and hamstrings effectively.
• Perform 3 sets of 12-15 reps per leg for targeted glute activation.

4. Good Mornings Workout

• Stand with feet shoulder-width apart and a barbell across your upper back.
• Keep a slight bend in your knees and hinge at your hips, lowering your torso forward.
• Keep your back straight and chest up throughout the movement.
• Lower until you feel a stretch in your hamstrings, then return to the starting position.
• Engages hamstrings, glutes, and lower back muscles.
• Perform 3 sets of 8-12 reps with controlled movements.

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