Do these 5 things to grow your glutes

Is a better and stronger backside on your wishlist for 2022? Well, it’s time to take action!

But first things first… Why is having strong glutes important?

While having a ‘good bum’ may sound like something superficial there are actually a range of health benefits to having strong glutes.

The glutes are actually made up of three muscles: the gluteus maximus, the gluteus medius and the gluteus minimus. When working together these muscles help support, control and stabilise movement in the hips.

That’s why having strong glutes can benefit you in everyday life as well as in the long term. They can help reduce things like back pain and knee pain, by releasing pressure and keeping the body stable. Plus, they also help increase power and performance when you exercise (as they are a powerhouse muscle when you workout!).

An important thing to note is that nutrition and recovery play a huge role in aiding your glute muscles to build. By eating healthy, keeping hydrated and taking rest days, you’ll give your butt the best chance of becoming bigger and stronger than ever.

So with that in mind, here are 5 top exercises you should do to see those glutes grow…

1.   Get squatting

One of the oldest tricks in the book for stronger glutes is the classic squat. Stand with your feet shoulder width apart and lower your thighs to knee height with your butt down in a seated position. Hold for a moment, then rise back to standing and repeat.

For a little extra, why not try a jumping squat? If you need to find a workout that incorporates squats, give Caitlin’s Cardio And Glutes Workout or her Bum Plumping Workout. If you want a real challenge try Claudia’s Glute Focused Pilates. 

2.   Time to lunge

Another goodie for your glutes is the lunge. This time, stand with your feet hip width apart and your arms to your sides. Step your left foot back, lowering your left knee so that it is parallel to the floor (your calf and thigh should be at a 90 degree angle). Bring your left foot back to centre and repeat on your right side.

To boost the move you could try lunge jumps or walking lunges where you step your foot forward rather than back. It’s up to you!

3.   Take it down to a bridge

How low can you go when it comes to growing your glutes? All the way to the floor! A glute bridge is a great exercise to isolate your glutes, along with your hamstrings and core. To do this move you need to lay flat on your back with your feet planted on the floor and your knees towards the ceiling. From this position, gently lift your bum towards the ceiling, hold it at the top and then lower. Repeat the movement.

4.   Try some side leg raises or clamshells (pilates)

If floor work is your forte, exercises you’ll want to try are leg raises or clamshells. These are popular moves used in pilates sessions, and are aimed at activating your glute muscles.

For leg raises, lay on your side with one hand on your hip and the other support your head. Keep your legs out straight and lift the top leg, keeping your hips stacked, knees forward and your torso solid. Repeat this movement on both sides.

For clamshells, from the same side floor position, instead on straight legs bring your knees forward to create a 90 degree angle. Stack your ankles and hips and lift your knees towards the ceiling and lower. Like with leg raises, don’t forget to repeat on each side.

Want to try out pilates? Check out our Live Life Get Active pilates classes today!

5.   Find an incline and climb climb climb

The truth is, the way to build your glutes isn’t only through specific targeted moves. In fact, you can build up your butt strength by walking or running! To get the best results, you’ll want to find yourself an incline to add to your current route – this could be a hill or a set of stairs. By adding this extra challenge to your regular walk or run, you are engaging your glutes even more and pushing them that little harder (which helps them grow).



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