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The Beginner’s Blueprint to Perfect Glutes

Updated: Jan 9


Alright ladies. I know exactly why you’re here: you’re here because you want nicer glutes, and you know I’m not one to gate-keep when it comes to having looking thicc! This is the ultimate beginner’s guide to training your glutes! Learn the most effective practices for success in transforming your glutes. As a certified personal trainer and glute specialist, I wanted to give you the complete rundown in what it takes to perfect your peach! 


If you don't know who I am, I'm Coach Daven! I'm a women's fitness and wellness coach in Biloxi, Mississippi; I'm also a nutrition coach and a wellness coach as well, and I specialize in glute focused fitness!

The Beginning

In this comprehensive blueprint, you'll discover the best fitness practices for toning and growing your glutes, the nutritional essentials for effective growth, and the lifestyle changes necessary for seeing results. Let’s dive into why glute training is so important and how you can achieve your goals efficiently.

Ladies…Why Should You Train Your Glutes?

Training your glutes goes far beyond achieving a sculpted and toned backside. While the aesthetic benefits are often the most praised part of training your glutes, the advantages of incorporating glute-focused exercises into your routine extend to several aspects of your overall health and fitness. Here’s why dedicating time to train your glutes is an excellent decision:


Improved Posture and Lower Back Health

Strong glutes play a critical role in maintaining proper pelvic alignment and supporting the lower back. The gluteus maximus, the largest muscle in the body, helps stabilize the pelvis and maintain the alignment of the spine. When your glutes are weak, other muscles, such as the lower back and hamstrings, compensate, often leading to poor posture and chronic lower back pain. By strengthening your glutes, you can alleviate stress on these compensatory muscles, promoting better posture and reducing the risk of lower back issues. Incorporating exercises like hip thrusts and glute bridges can significantly enhance your spinal alignment and overall back health. I did not work my glutes as part of my routine for most of my fitness journey, and this was simply because I was not taught, nor did I ever think about it, until I began to study the glutes for aesthetic purposes; I realized that a lot of lower back pain I had could have been from lack of training my glutes. Doing basic barbell exercises such as back squats and deadlifts were becoming very challenging to me in the past 5 years, even causing me issues at work as a deli associate, just being on my feet. I began to train my glutes, and it was hard. My glutes were definitely inactive, and learning to do glute focused movements, such as RDL, would hurt my back, even with correct form. This was due to not starting off smart, and jumping right into going hard on the exercises, without any activation of my glutes, or even a warm up. Had I done a simple warm up when I first began training my glutes, I for sure would have had an easier time, but as I digress...do NOT as I do, do as I say (insert smiley face emoji and a winky face emoji).


Enhanced Athletic Performance

The glutes are the powerhouse for many athletic movements, including jumping, sprinting, and lifting. They provide the explosive strength needed for high-intensity activities. Whether you're a seasoned athlete or just starting your fitness journey, stronger glutes can improve your performance across various sports and physical activities. Enhanced glute strength translates to faster sprints, higher jumps, and more powerful lifts. This improvement in athletic performance is not only beneficial for competitive athletes but also for anyone looking to enhance their general fitness and functional strength. Once I started training my glutes (correctly), my squats were no longer a problem for my back (most of the time, my body is not perfect); I even started deadlifting again! I've even picked up doing Power Cleans here and there, and I've gotten over 200 pounds up without hurting myself.


Confidence Boost

Achieving your desired glute shape can significantly boost your self-esteem and body confidence. Physical improvements often lead to a more positive self-image, making you feel more comfortable and confident in your body. This boost in confidence can extend beyond the gym, positively affecting other areas of your life, such as social interactions and professional endeavors. The sense of accomplishment that comes from meeting your fitness goals can be incredibly empowering, further motivating you to maintain a healthy lifestyle. Look... I'm not gonna say a whole lot here, but I bought these very nice shorts in a 2X (because of the length-I would typically wear a large in athletic shorts). The last pair of shorts I owned, I out grew after about a year of training my glutes (those were an extra large); anyway...the new shorts, that I bought in a 2X, are on the brink of being too small now. On one hand, it sucks because I really like those shorts; however, it's nice to know that I fill them out how I do and it makes me feel very confident in myself and my appearance, which is a big part of why I lift.

Improved Balance and Stability

Strong glutes are essential for stabilizing the hips and pelvis, which is crucial for maintaining balance and stability. This stability is particularly important as you age, helping to prevent falls and injuries. Exercises that target the glutes, such as single-leg squats and lateral band walks, improve your ability to stabilize your body during dynamic movements. This enhanced stability is beneficial not only in athletic pursuits but also in everyday activities, such as walking, climbing stairs, and lifting objects.


Strength Improvement in Other Lifts

The glutes are integral to many compound lifts, including squats, deadlifts, and lunges. When your glutes are strong, they contribute significantly to the power and strength needed for these movements. This not only allows you to lift heavier weights but also ensures that you perform these exercises with proper form, reducing the risk of injury. Strong glutes support the lower back and core during heavy lifts, distributing the load more evenly and enhancing your overall lifting performance. This improvement can lead to greater gains in muscle strength and endurance across your entire body. It's nice to have those lifts as options again, and it's nice to be doing them better than I have since I was about 22 (I'm 28 at the time I'm writing this).


Enhanced Mobility and Flexibility

Training your glutes can also improve your overall mobility and flexibility. Tight or weak glutes can limit your range of motion and contribute to stiffness in the hips and lower back. By incorporating dynamic stretches and mobility exercises into your routine, you can enhance the flexibility and functionality of your hip joints. This increased mobility is crucial for performing daily activities with ease and for achieving optimal performance in various physical exercises.

I spent a good bit of time learning to foam roll and doing it regularly, as part of helping my lower back pain when learning to train my glutes. Recovery is as important as how hard you lift...don't forget that.


Incorporating glute training into your fitness routine offers numerous benefits that go beyond aesthetics. By dedicating time to strengthen your glutes, you can improve your posture, enhance athletic performance, boost your confidence, and support overall physical health and stability. So, next time you hit the gym, remember that those hip thrusts and RDL's are doing much more for you than just shaping your backside—they’re building a stronger, healthier, and more confident you.


Now, let's get into the meat of things.


Training The Glutes: Gold Standard Practices


When it comes to the best fitness practices, it’s not just about “going to the gym and working out”; you have to have a plan, you have to progress, and you have to make sure you’re actually working your glutes effectively. Here are some of the best practices for training your glutes:


Prioritize Correct Form and Posture

Ensuring proper form is your first priority when targeting the glutes. Correct form not only prevents injuries, but also maximizes the effectiveness of your workouts. It is such a must that you prioritize your form...

Each exercise should be performed with attention to detail, focusing on engaging the glutes throughout the movement. You can't just go to the gym and lift; you can't just go to the gym and do glute exercises and expect to see substantial results. You have to lift with intent!

Using mirrors, video recordings, or feedback from a fitness professional (such as myself) can help you maintain proper form. Form checks are crucial, especially when increasing weights or trying new exercises. The amount of times I've caught myself using bad form by video, is painful...but it works.


Workout Frequency

The frequency of your workouts will depend on your goals—whether you aim to tone or grow your glutes.

  • Toning: If your goal is to tone, aim for 1-2 workouts a week with at least 3 glute-specific exercises each session. These sessions should focus on moderate weight and higher repetitions to enhance muscle endurance and definition.

  • Growth: For those looking to grow their glutes, aim for 2-3 workouts a week, that put an emphasis on the glutes. Each session should include 4-5 exercises, focusing on a combination of heavy weights and lower repetitions to stimulate muscle hypertrophy of the glutes.

Balancing workout frequency with adequate recovery time is essential. Overtraining can lead to muscle fatigue and injury, hindering progress.


Progressive Overload

Progressive overload is a fundamental principle for muscle growth. It involves gradually increasing the weight, frequency, or number of repetitions in your strength training routine. This incremental increase challenges the muscles, forcing them to adapt and grow stronger.

  • Example: If you start hip thrusting 50 pounds for 10 reps, aim to increase the weight to 55 pounds after a few weeks. Alternatively, you can increase the number of reps or sets to continue challenging the muscles.

Monitoring your progress and making systematic adjustments to your training variables ensures continuous improvement and prevents plateaus.


Deload Weeks

Deload weeks are essential for long-term muscle growth and recovery. After consistent heavy lifting, taking a lighter week every 2-3 weeks helps your muscles recover and grow.

  • Implementation: During a deload week, reduce the intensity and volume of your workouts. Focus on lighter weights, fewer sets, and higher repetitions. This active recovery period allows your muscles to repair and adapt, reducing the risk of overtraining and injury.

Deloading also helps prevent burnout, keeping your workouts enjoyable and sustainable in the long term.


Choose Glute-Specific Exercises

To effectively target the glutes, include exercises specifically designed to engage these muscles. While compound movements like squats and deadlifts are beneficial, incorporating glute-specific exercises ensures you’re maximizing glute activation.

Avoid relying solely on exercises like barbell Romanian deadlifts (RDLs) and goblet squats, which, while beneficial, might not fully target the glutes as effectively as the exercises mentioned down below. I had a client who had decided to try going on her own routine, but she only saw growth in her quads and hamstrings...weird, right? When we went over her program, she had ONE exercise that was actually more glute focused, and it was barbell RDL's (not even dumbbells!). We had to make a major adjustment to her exercise program


Incorporate Variability

Variety in your workouts is crucial to continually challenge the glutes and prevent adaptation. Changing exercises, altering the number of sets and reps, and adjusting the intensity keeps the muscles guessing and promotes consistent growth.

  • Change Exercises: Rotate between different glute exercises every few weeks to target the muscles from various angles.

  • Adjust Sets and Reps: Periodically change the volume and intensity of your workouts to stimulate different muscle fibers.

  • Incorporate Unilateral Movements: Exercises that work one leg at a time, like single-leg glute bridges or step-ups, help address muscle imbalances and enhance overall strength.


Focus on Mind-Muscle Connection

Developing a strong mind-muscle connection is vital for maximizing glute activation. Concentrating on contracting the glutes during each repetition ensures that you’re engaging the correct muscles.

  • Visualization: Before each set, visualize the muscle working and focus on squeezing the glutes throughout the movement.

  • Slow Reps: Perform the exercises slowly and deliberately, emphasizing the contraction and extension phases.

This focused approach not only enhances muscle activation but also improves overall workout quality.


Effectively training your glutes requires a combination of proper form, appropriate workout frequency, progressive overload, deload weeks, and glute-specific exercises. Incorporating variability and focusing on the mind-muscle connection further enhances your training effectiveness. By following these gold standard practices, you can achieve significant improvements in glute strength and development, leading to better performance, aesthetics, and overall fitness.


My Top 5 Glute Exercises


I find myself experimenting with new exercises any chance I get. I’ve done RDLs on a T-Bar row, I’ve tried Sumo-Seated RDLs (I do not recommend), I’ve even tried a kneeling hip thrust with a EZ bar (yeah…was not great either). 

Alas, I could go on a rant, but here’s something more productive: these are some exercises that I’ve used for training my own glutes and what I’ve found that I felt the most activation of my glutes and what I’ve seen the best results with. 


  1. Hip Thrusts: Sit on the ground with your back against a bench, place a barbell across your hips, and drive through your heels to lift your hips up, squeezing your glutes at the top.

  2. Bulgarian Split Squats: Stand with one foot on a bench behind you, lower your hips down until your back knee is just above the ground, then push through your front heel to stand back up.

  3. RDLs (Romanian Deadlifts): Stand with feet hip-width apart, hold 2 dumbbells (or kettlebells) and hinge at the hips to lower the dumbbells down the sides of your legs while keeping your back straight and your core tight (otherwise you will feel this exercise more in your back). Return to standing by squeezing your glutes and driving them forward. 

  4. Hip Abduction (Forward Leaning): Use a hip abduction machine or a resistance band, lean slightly forward and push your knees apart to target the outer glutes.

  5. Single-Leg Angle Leg Press: Use a leg press machine, place one foot on the platform at an angle, and press away while focusing on engaging the glutes.


Nutrition Tips for Glute Growth


If you think you’re going to grow your glutes without paying attention to your diet, you’re mistaken. While you might see some initial results, achieving sustainable and significant growth requires diligent attention to your nutritional intake. Enhancing your diet to support muscle growth involves strategic eating and supplementation tailored to your specific needs. Here are the best nutritional practices for successful glute growth:


Prioritizing Protein

Protein is the cornerstone of muscle repair and growth. It provides the essential amino acids needed to rebuild muscle fibers that are broken down during workouts. For optimal glute growth, aim for a high-protein diet. This typically means consuming around 1.0 to 1.2 grams of protein per pound of body weight daily. Sources of high-quality protein include lean meats, poultry, fish, eggs, dairy products, legumes, and plant-based proteins like tofu and tempeh.

  • High-Protein Diet: Ensure each meal contains a significant source of protein. Incorporate protein-rich snacks like Greek yogurt, protein shakes, or a handful of nuts between meals.

  • Protein Surplus: Consider eating slightly more calories than you burn, known as a caloric surplus, focusing on protein intake to facilitate muscle growth. This surplus provides the additional nutrients needed for muscle hypertrophy.


Pre and Post-Workout Nutrition

What you eat before and after your workouts can significantly impact your muscle growth and recovery. Proper pre- and post-workout nutrition ensures your muscles are fueled and can recover efficiently.

  • Pre-Workout Nutrition: Carbohydrates are your best friend before a workout as they provide the necessary energy for intense exercise. Consuming complex carbohydrates, such as whole grains, fruits, and vegetables, about 1-2 hours before your workout will help sustain your energy levels. Pairing these carbs with a moderate amount of protein can further stabilize your energy and begin the muscle repair process even before you start your session. Examples:

  • A bowl of oatmeal with berries and a scoop of protein powder.

  • A banana with a tablespoon of almond butter.

  • A small chicken and vegetable wrap.

  • Post-Workout Nutrition: After your workout, it's crucial to consume protein within 30-60 minutes to aid in muscle recovery and growth. This is when your muscles are most receptive to nutrients. Combining protein with carbohydrates post-workout helps replenish glycogen stores and facilitates muscle repair.Examples:

  • A protein shake made with whey isolate and a piece of fruit.

  • Grilled chicken breast with sweet potatoes and steamed broccoli.

  • Cottage cheese with pineapple chunks.


Supplements for Glute Growth and Recovery

In addition to a balanced diet, supplements can accelerate muscle development and recovery, ensuring you get the most out of your workouts, but they're not necessary usually if you're eating a balanced diet. Here are some recommended supplements for aiding and accelerating glute growth:

  • Creatine: This supplement is well-known for enhancing muscle development and performance by increasing the availability of ATP, the primary energy currency in muscle cells. Creatine helps you lift heavier and perform more reps, directly contributing to muscle hypertrophy. Take one to two servings of your creatine monohydrate daily, preferably post-workout. I recommend taking creatine for no longer than 2.5-3 months at a time, and then give your body a break to regulate it self again for 1.5-2 months. Creatine is safe, when taken properly. Make sure you are drinking plenty of water (not sports drinks, not coffee made from water, not FLAVORED WATER, water). Be also sure to not take excessive amounts of creatine.


  • Whey-Isolate Protein: Whey isolate is a fast-absorbing protein that supports muscle repair and growth. It's especially beneficial immediately after workouts when your muscles need a quick influx of amino acids. Aim to include a whey isolate shake in your post-workout nutrition routine.

  • Glutamine: An amino acid that plays a critical role in muscle recovery, glutamine helps reduce muscle soreness and supports immune function. Supplementing with 5-10 grams of glutamine daily can enhance recovery times and improve overall muscle health.


Additional Nutritional Tips

  • Hydration: Staying well-hydrated is crucial for muscle function and recovery. Aim to drink at least 8-10 glasses of water a day, and more if you’re engaging in intense workouts. Proper hydration helps transport nutrients to your muscles and supports all bodily functions.

  • Healthy Fats: Incorporate healthy fats into your diet, such as those found in avocados, nuts, seeds, and olive oil. Healthy fats support hormone production, including testosterone, which is essential for muscle growth.

  • Balanced Diet: Ensure your diet is well-rounded, including a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. This balance provides the vitamins and minerals necessary for optimal muscle function and overall health.

Consistently integrating these nutritional strategies and supplements into your routine, you'll create a supportive backbone for growing your glutes. With the right nutrition, you'll see more significant and sustainable results, bringing you closer to achieving your fitness goals.


Now, I’ve given you as much information in this one post as I can, and unfortunately I can’t give you everything. BUT, I’ve got a sweet deal for you! If you’re interested in a free glute workout program, check out my Butts, Guts, And Glory (Lite)-90 Day Glute Focused Transformation program! It’s a comprehensive workout plan focused on toning the glutes, working the core, and staying toned. Stay tuned for more detailed tips on growing and developing your glutes! And it's COMPLETELY FREE!


By following this comprehensive guide, you are well on your way to achieving the glutes of your dreams. Remember, it's a combination of consistent training, proper nutrition, and a positive mindset that will help you perfect your peach. Keep pushing, stay motivated, and enjoy the journey!


If you're seeking a more personalized approach, I offer in person personal training in the Biloxi, Mississippi; I am also offering online coaching as well for those who need some structure for achieving their results!

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