"The truth is: you only need 4 exercises, consistency, and proper nutrition."
We get it—the fitness community online is a mess. Everyone is posting contradicting information, leading to pure confusion. You want to grow your glutes at the gym, and you’re trying everything in hopes of reaching your goals… but it doesn’t seem to be working. Sound familiar? If so, we’re here to clear things up.
In reality, trying everything is exactly what’s ruining your progress. Not sticking to a solid, scientifically proven routine is what’s standing between you and the results you want. The truth is: you only need 4 exercises, consistency, and proper nutrition.
These 4 movements target the three main glute muscles: the gluteus maximus, gluteus medius, and gluteus minimus. Let’s break them down:
1. Hip thrusts
Primary Muscle: Gluteus Maximus
The gluteus maximus is the largest of the three glute muscles, so it makes sense to start with an exercise that directly targets it. Hip thrusts are one of the best compound movements to isolate the glutes and apply maximum tension at peak contraction. Perfect for building volume and strength in your glutes.
2. Romanian Deadlifts (RDL’S)
Primary Muscles:
Gluteus Maximus + Hamstrings
RDLs hit the gluteus maximus again, but this time through a deep stretch in the hip hinge pattern. They also recruit the hamstrings, helping you build that strong under-butt “tie-in” for a more lifted, sculpted look.
3. Bulgarian Split Squats
Primary Muscles:
Gluteus Maximus & Medius
Unilateral exercises (aka single-leg movements) are essential for balancing strength and muscle symmetry. Bulgarian split squats offer a deep glute stretch and challenge your stability. When done consistently with proper form, they’re one of the most effective glute-builders out there.
4. Cable kickbacks
Primary Muscles:
Gluteus Maximus & Minimus
Cable kickbacks target the upper glutes and outer glute area, helping round out the sides and add definition. This movement contributes to that lifted, curvier appearance—aka the “top shelf” or hourglass effect.
Conclusion
At the end of the day, growing your glutes doesn’t require a long list of random exercises. These 4 moves are more than enough—as long as you’re consistent, progressive, and fueling your body properly. Stick with this focused approach, trust the process, and the results will speak for themselves.