10 Science-Backed Booty Exercises To Make Your Glutes Bigger And Lifted (2025 Guide)

The pursuit of bigger glutes is more than just an aesthetic goal; it is a quest for a stronger, more stable, and more powerful physique. As of December 2025, the science of glute hypertrophy has evolved beyond simple squats, focusing instead on targeted muscle activation, specific movement patterns, and advanced training techniques to maximize your results. This comprehensive guide breaks down the 10 most effective, expert-recommended exercises and the cutting-edge training principles you need to achieve significant glute growth.

To truly build a bigger booty, you must understand the three primary muscles that make up your glutes: the Gluteus Maximus (the largest muscle, responsible for shape and power), the Gluteus Medius (crucial for hip stability and the 'shelf' look), and the Gluteus Minimus (the deepest muscle, working with the Medius). Our list of exercises is strategically chosen to target all three for a well-rounded, lifted result.

The 10 Most Effective Booty Exercises for Glute Hypertrophy

To maximize muscle fiber recruitment and grow your glutes, your workout must include movements that target the glutes in three main ways: a deep stretch, maximum contraction (peak tension), and multi-directional stability. Combining these ensures complete glute development.

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1. Hip Thrusts (The King of Glute Contraction)

• Target: Gluteus Maximus (Peak Contraction).
• Why It Works: EMG research consistently shows the Hip Thrust produces the highest glute activation of any exercise, especially at the top of the movement. This is pure, unadulterated glute isolation.
• Optimal Reps & Sets: Aim for 3–4 sets of 10–20 repetitions. The glutes respond exceptionally well to moderate-to-high reps with a controlled squeeze at the top.

2. Bulgarian Split Squats (The Unilateral Powerhouse)

• Target: Gluteus Maximus & Medius (Deep Stretch and Unilateral Strength).
• Why It Works: By elevating your back foot, you force the working leg’s glute into a deep stretch under load, a known mechanism for muscle growth. It also dramatically improves hip stability.
• Optimal Reps & Sets: 3 sets of 8–12 reps per leg. Focus on the stretch in the bottom position.

3. Single-Leg Romanian Deadlifts (RDLs)

• Target: Gluteus Maximus & Hamstrings (Deep Stretch).
• Why It Works: This exercise loads the glute in its stretched position, which is one of the most powerful stimuli for glute hypertrophy. The single-leg variation also recruits the Gluteus Medius for balance.
• Optimal Reps & Sets: 3 sets of 8–10 reps per leg. Use a lighter weight than you think and prioritize perfect form.

4. Curtsy Lunges

• Target: Gluteus Medius & Minimus (Outer Glute Development).
• Why It Works: The diagonal movement of the curtsy lunge specifically targets the gluteus medius, the muscle responsible for the rounded, "lifted" look of the upper butt.
• Optimal Reps & Sets: 3 sets of 12–15 reps per leg.

5. Deep Barbell Squats

• Target: Gluteus Maximus (Full Range of Motion).
• Why It Works: While not the highest-activating exercise, the deep squat loads the glutes through a full range of motion, especially when you break parallel, maximizing the muscle's work capacity.
• Optimal Reps & Sets: Incorporate heavy sets of 4–6 reps for strength and moderate sets of 8–12 reps for hypertrophy.

6. Cable Kickbacks

• Target: Gluteus Maximus (Isolation and Peak Contraction).
• Why It Works: The cable provides constant tension throughout the entire range of motion, which is superior to bodyweight versions for muscle growth.

7. Glute Bridge (Banded)

• Target: Gluteus Maximus (Activation and Warm-up).
• Why It Works: Perfect as a warm-up or finisher. Adding a resistance band above the knees forces the glutes to work harder to maintain hip abduction.

8. Step-Ups (Box or Bench)

• Target: Gluteus Maximus & Medius (Unilateral Power).
• Why It Works: A fantastic unilateral movement that allows you to drive through the heel, maximizing glute engagement and building explosive power.

9. Banded Lateral Walks

• Target: Gluteus Medius & Minimus (Stability and Burn).
• Why It Works: This is a powerful glute activation exercise to wake up the smaller, stabilizing muscles before your main lifts.

10. Quadruped Hip Extension (Donkey Kicks)

• Target: Gluteus Maximus (Isolation).
• Why It Works: A simple, effective isolation move that can be loaded with a dumbbell behind the knee to focus on the contraction without taxing the lower back.

Advanced Glute Training Principles for Faster Growth

To move past a plateau and ensure continuous booty growth, you must apply the principle of Progressive Overload. This means constantly challenging your muscles in new ways. In 2025, fitness experts are emphasizing two key advanced techniques for glute training:

Mastering Time Under Tension with Tempo Training

Muscle growth is heavily influenced by how long the muscle is under effective tension. Tempo Training uses a four-digit number to specify the speed of each phase of the lift (e.g., 3-1-1-0):

• First Digit (3): The time in seconds for the eccentric (lowering) phase. A 3-second lower on a squat or RDL maximizes the muscle stretch.
• Second Digit (1): The pause at the bottom (stretched position). A 1-second pause increases tension.
• Third Digit (1): The time in seconds for the concentric (lifting) phase.
• Fourth Digit (0): The pause at the top (contracted position). A 0-second pause means moving straight into the next rep, or a 1-second pause can be used for a maximum squeeze.

Applying a "3110 tempo" to Single-Leg RDLs or Bulgarian Split Squats is a game-changer for glute development.

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Maximizing Muscle Fatigue with Rest-Pause Sets

Rest-Pause Sets are an intense technique to push your glutes past the point of initial failure, maximizing muscle fatigue—a key driver of hypertrophy. Here is how to apply it:

1. Perform a set of an exercise (like Hip Thrusts) until you reach technical failure (e.g., 12 reps).
2. Rack the weight and rest for a short period (10–20 seconds).
3. Perform another mini-set with the same weight until failure (you might only get 3–5 reps).
4. Rest for another 10–20 seconds.
5. Perform a final mini-set until failure (you might only get 1–3 reps).

This technique allows you to perform significantly more effective reps in a short period, shocking the muscle into new growth.

The Critical Role of Fuel and Recovery for Booty Gains

No amount of perfect training will result in a bigger booty without proper nutrition and recovery. Muscle growth (hypertrophy) happens outside the gym.

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Prioritize Protein Intake

The gluteus maximus, like all skeletal muscle, is built from protein. To facilitate muscle protein synthesis and repair the muscle fibers broken down during your workout, you must consume adequate protein.

• The Goal: Aim for approximately 0.7 to 1 gram of protein per pound of body weight daily.
• Sources: Prioritize lean meats (chicken, turkey), fish (salmon), eggs, dairy (Greek yogurt), legumes, and high-quality protein supplements like Whey Protein Isolate.

The Importance of Active Recovery

Training the glutes 2-3 times per week is generally optimal for growth, but you must allow for recovery days. On off days, focus on glute activation exercises without heavy load (like banded clamshells or light glute bridges) to increase blood flow and aid the repair process. Sleep is also non-negotiable, as this is when the body releases the hormones necessary for muscle repair and growth.

Summary of Glute-Building Entities and Keywords

Achieving a bigger, stronger booty requires a holistic approach that combines targeted exercises with intelligent training principles and foundational nutrition. By focusing on the Gluteus Maximus for size, the Gluteus Medius for lift and stability, and consistently applying Progressive Overload through advanced techniques like Tempo Training and Rest-Pause Sets, you will see significant glute hypertrophy. Remember to fuel your glute gains with sufficient protein intake and prioritize recovery to ensure the best possible results on your fitness journey.

Relevant Entities and Keywords: Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Glute Hypertrophy, Progressive Overload, Muscle Protein Synthesis, Hip Thrusts, Bulgarian Split Squats, Single-Leg RDLs, Curtsy Lunges, Deep Squats, Cable Kickbacks, Glute Bridge, Step-Ups, Banded Lateral Walks, Quadruped Hip Extension, Tempo Training, Rest-Pause Sets, Glute Activation, Hip Stability, Unilateral Training, Whey Protein Isolate, Range of Motion, Peak Contraction, Glute Development, Booty Growth, Muscle Fatigue, Eccentric Phase, Concentric Phase.