The best booty growing exercises share one trait, they load the gluteus maximus hard at full hip extension, where the muscle produces its greatest force. Hip thrusts, squats, and hip hinges lead the list.
This guide ranks the movements that build glutes, then shows how to load, progress, and program them at home or in the gym for healthy adults.
Quick Answer: The best booty growing exercises are barbell hip thrusts, back and front squats, Romanian deadlifts, Bulgarian split squats, and band-resisted bridges and kickbacks. Center your training on hip thrusts for direct glute loading, add squats and hinges for full development, then progress load and reps steadily over months.
Key Takeaways
- Hip thrusts lead: The barbell hip thrust loads the glutes directly at full hip extension and is easy to overload over time.
- Squats hold their own: In one nine-week trial, hip thrusts and back squats built similar glute size, so both belong in your plan.
- Variety matters: Combine hip thrusts, squats, hinges, and single-leg work to develop all three gluteal subdivisions.
- Progress is the engine: Add reps, then load, across two to three weekly sessions to keep growth moving.
- Home works too: A bench, a barbell or dumbbells, and resistance bands can build serious glutes without a full gym.
Why does the gluteus maximus respond to hip-dominant training?
The gluteus maximus responds best to exercises that load it at full hip extension, because that is where the muscle produces peak force. Hip-dominant movements like thrusts and bridges place tension exactly where the glutes work hardest.
That does not make squats optional. In a 2023 nine-week trial, set-volume-equated hip thrust and back squat training produced similar gluteus maximus growth, while squats added more quadriceps and adductor size[2].
- Full hip extension: Thrusts and bridges peak tension at lockout, directly targeting the glutes.
- Deep hip flexion: Squats stretch and load the glutes at the bottom, complementing thrust work.
- Hip hinge: Romanian deadlifts train the glutes and hamstrings through a long eccentric.
For a balanced lower body, pair glute work with dedicated leg exercises so the quads and hamstrings keep pace. Loaded hip extension is best performed with barbells once bodyweight becomes easy.
What are the best booty growing exercises?
The best booty growing exercises fall into three roles, primary builders, secondary compounds, and accessories. A systematic review of the barbell hip thrust reported high gluteal muscle activation and strong performance carryover relative to other hip-extension exercises[1].
Barbell Hip Thrust (primary builder)
The barbell hip thrust is the top glute builder because it loads the muscle at full hip extension with a simple, learnable movement. Set your upper back on a bench, drive through the heels, and squeeze hard at the top.
A dedicated RitFit 2-in-1 hip thrust attachment makes heavy loading stable and comfortable on the hips.
Back Squat and Front Squat
Squats build the glutes by loading them under deep hip flexion while also driving quad and adductor growth. They belong in almost every glute program alongside thrusts.
Romanian Deadlift
The Romanian deadlift trains the glutes and hamstrings through a long, controlled eccentric hip hinge. Keep a soft knee bend and push the hips back until you feel a hamstring stretch.
Bulgarian Split Squat
The Bulgarian split squat loads one leg at a time, exposing and correcting side-to-side differences in glute strength. A slight forward torso lean shifts more work onto the glutes.
Glute Bridge and Band-Resisted Bridge
Glute bridges teach the top-end squeeze that powers heavier thrusts and work well as a warm-up or high-rep finisher. Adding a band around the knees increases gluteus medius involvement.
Cable and Band Kickbacks and Hip Abduction
Kickbacks and banded abduction isolate the glutes at end range and target the upper and side portions. Use them as accessories after your main compound lifts, not as replacements.
How should you program sets, reps, and load?
Program glute growth around two to three weekly sessions using moderate reps and steady progression. A meta-analysis found that resistance training reliably drives gluteus maximus hypertrophy when volume and load progress over time[3].
- Compound lifts: Perform 3 sets of 8 to 12 reps on hip thrusts, squats, and Romanian deadlifts.
- Accessories: Use 2 to 3 sets of 10 to 20 reps for bridges, kickbacks, and abduction.
- Weekly volume: Aim for roughly 10 to 20 hard sets per week for the glutes, split across sessions.
- Load selection: Choose a weight that leaves 1 to 2 reps in reserve on your last working set.
Rest at least a day between heavy hip thrust or squat days so the muscle can recover. Consistency over months matters far more than any single perfect workout.
Can you grow your glutes at home with bands and a bench?
Yes, you can grow your glutes at home with a sturdy bench, a barbell or dumbbells, and resistance bands. These tools cover hip thrusts, bridges, split squats, and banded kickbacks, which is enough for full development.
- Bench work: Set up barbell or dumbbell hip thrusts and single-leg variations on a stable weight bench.
- Band work: Use resistance bands for kickbacks, lateral walks, and knee-banded bridges.
- Progression at home: Add reps, then slow the tempo, then add external load as movements get easy.
Effort and steady overload drive growth far more than the equipment itself. Core stability also helps under heavy loads, so include simple core exercises in your week.
"In general, I feel that the hip thrust is the best glute exercise in existence. However, there are occasional lifters who don't seem to get as much tension in the glutes as others during the hip thrust. While I feel that this can be overcome in time with deliberate practice, it's always good to employ a variety of glute exercises to ensure full activation of the array of fibers for all three gluteus maximus subdivisions."
Bret Contreras, PhD, PhD in Sports Science known as The Glute Guy, Contreras Strength Institute
What common mistakes stall glute growth?
The most common mistake that stalls glute growth is never adding load or reps, so the muscle has no reason to adapt. Sloppy form and too little glute-specific work follow close behind.
- No progression: Using the same weight for months removes the stimulus for growth.
- Half range of motion: Cutting the hip thrust or squat short skips the most productive part of the lift.
- Quad-only squatting: Failing to drive the hips back and squeeze at the top leaves the glutes underworked.
- Only isolation: Relying on kickbacks alone without heavy compounds limits total growth.
Fix these by filming your sets, focusing on a full lockout squeeze, and logging your loads. Complementary pulling work such as back exercises with dumbbells supports a strong, balanced posterior chain.
When should you add weight and when should you stop?
Add weight when you can complete all planned reps with clean form and 1 to 2 reps still in reserve on your top set. Stop or lighten the load the moment you feel sharp joint pain rather than muscular effort.
- Add load when: You hit the top of your rep range for two sessions in a row with solid technique.
- Increment size: Jump by small amounts, often 5 to 10 pounds on compound lifts, to protect form.
- Stop when: You feel pinching in the lower back or knees, or form breaks down under fatigue.
Muscular burn and general fatigue are normal, sharp or localized joint pain is not. For extra core support during heavy work, add ab roller exercises and gentle exercise ball exercises.
FAQs About Booty Growing Exercises
What is the single best exercise for growing glutes?
The barbell hip thrust is widely regarded as the top glute builder because it loads the muscle hard at full hip extension, where the gluteus maximus works hardest, and it is easy to overload progressively. Pairing it with squats, Romanian deadlifts, and band work gives the fullest development across all three gluteal subdivisions.
Are squats or hip thrusts better for building glutes?
In a 2023 nine-week trial, hip thrusts and back squats produced similar gluteus maximus growth, so both are effective, though squats also drove more quadriceps and adductor growth. For the best results, include both in your program rather than choosing only one.
How often should I train glutes to grow them?
Most people grow well training glutes two to three times per week, spreading roughly ten to twenty hard sets across the week with at least a day between heavy hip thrust or squat sessions. Consistency and gradually adding load over months matter more than any single session.
Can I grow my glutes at home without a gym?
Yes. A sturdy bench, a barbell or dumbbells, and a set of resistance bands are enough to run hip thrusts, glute bridges, split squats, and banded kickbacks at home, and you progress by adding reps, slowing the tempo, then adding external load over time.
How long does it take to see glute growth?
Visible glute growth usually takes several months of consistent, progressive training rather than weeks, since early strength gains come fast but new muscle size develops gradually. Focus on adding load and reps across two to three weekly sessions, eat enough protein, and stay patient.
Conclusion
The best booty growing exercises combine hip thrusts for direct loading, squats and Romanian deadlifts for full development, and band accessories for end-range work. Train the glutes two to three times weekly and add load steadily as your form allows.
Start with movements you can control, log your progress, and progress patiently over months. For more physique-focused training, explore our guide to exercises for your waistline, then keep showing up.
Disclaimer
This article is for general educational purposes only and does not replace personalized coaching or medical advice. Consult a qualified professional before starting a new training program, especially if you have any existing injury or health condition.
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References
1. Neto WK, Vieira TL, Gama EF. Barbell hip thrust, muscular activation and performance: a systematic review. J Sports Sci Med. 2019;18(2):198-206. PMC6544005.
2. Plotkin DL, Rodas MA, Vigotsky AD, et al. Hip thrust and back squat training elicit similar gluteus muscle hypertrophy and transfer similarly to the deadlift. Front Physiol. 2023;14:1279170. doi:10.3389/fphys.2023.1279170. PMC10593473.
3. Krause Neto W, Krause TLV, Gama EF. The impact of resistance training on gluteus maximus hypertrophy: a systematic review and meta-analysis. Front Physiol. 2025;16:1542334. doi:10.3389/fphys.2025.1542334. PMC12018462.
