3 Steps to Building Bigger Glutes: The Ultimate Weekly Glute Training Plan
When it comes to training, the glutes are often misunderstood, misfired, or straight up neglected. And that’s a problem. Whether your goal is to improve aesthetics, build lower-body strength, enhance athletic performance, or even fix nagging posture and back issues—your glutes matter.
This guide is based on the Choose Hard Podcast episode “3 Steps to Building Bigger Glutes” with Cody McBroom, founder and CEO of Tailored Coaching Method. In it, Cody breaks down the his three foundational training strategies to maximize glute development and shows you exactly how to structure your weekly training for long-term results.
Why Glutes Deserve Special Attention
Your glutes aren’t just there for aesthetics. They’re the powerhouse of your posterior chain. Strong glutes contribute to explosive athletic performance, hip stability, injury prevention, and even posture correction.
Yet most people struggle to feel their glutes working—let alone grow them. That’s where a smart, targeted approach to programming makes all the difference.
Let’s break down the 3-step blueprint for glute gains.
Step 1: Prioritize Glute Activation and Mind-Muscle Connection
The first key to glute growth is learning how to feel your glutes during training. Without proper activation, your quads, hamstrings, or lower back often take over.
Start every lower-body session with 1-2 glute activation drills. These movements fire up the neural connection and help your glutes become the primary driver during compound lifts.
Top Activation Exercises:
- Banded glute bridges
- Side-lying clamshells
- Monster walks
- Banded hip thrusts
Tips to Maximize Activation:
- Focus on slow, controlled reps
- Hold the contraction at the top for 2–3 seconds
- Keep tension in the glutes throughout each rep
“If you can’t feel it, you can’t grow it. That’s why activation is step one.” — Cody McBroom
This also helps improve your mind-muscle connection, which studies show is critical for hypertrophy.
Step 2: Include a Variety of Glute-Dominant Movements
Once your glutes are firing, it’s time to train them through multiple movement patterns. The glutes are a large, complex muscle group that function across different planes. You need to hit them from multiple angles.
Cody breaks it down into 3 key movement types:
1. Vertical Loading (e.g. Squats & Deadlifts)
These train the glutes in a stretched position and are great for building strength.
Examples:
- Back squats
- Romanian deadlifts
- Walking lunges
- Bulgarian split squats
2. Horizontal Loading (e.g. Hip Thrusts & Bridges)
These target the glutes at peak contraction and are ideal for hypertrophy.
Examples:
- Barbell hip thrusts
- Glute bridges
- Banded thrusts
3. Abduction-Based Exercises
These hit the gluteus medius and improve shape, balance, and hip stability.
Examples:
- Seated abduction machines
- Banded side steps
- Cable abductions
Weekly Plan Tip: Make sure your weekly program includes at least one exercise from each of these categories.
Step 3: Program Strategically Throughout the Week
The final step is where most people fall short. You can’t just tack on random glute exercises to your training and expect to see growth. You need to create a structured, progressive plan.
Here’s how to build your week:
Day 1 — Glute Focus (Strength)
- Romanian Deadlifts (4×6–8)
- Barbell Hip Thrusts (4×8–10)
- Dumbbell Walking Lunges (3×10/leg)
- Seated Abductions (3×12–15)
Day 2 — Upper Body or Rest
Day 3 — Glute Focus (Hypertrophy & Pump)
- Banded Glute Bridges (3×20)
- Bulgarian Split Squats (3×10)
- Glute Kickbacks (3×12/leg)
- Monster Walks (3 sets of 20 steps)
Day 4 — Conditioning or Active Recovery
Day 5 — Full Lower Body (Balanced)
- Back Squat (4×5)
- Hip Thrust (3×10)
- Side-Lying Clamshells (3×20)
- Cable Abductions (3×15)
Day 6/7 — Optional Total Body / Mobility Work
Adjust this based on your split, recovery, and goals. If you’re doing a push-pull-legs routine, glutes can be hit during both lower body sessions. For upper/lower splits, rotate the focus between strength and pump sessions.
Progressive Overload Is Key
Track your lifts and aim to increase volume or intensity over time. Your glutes won’t grow without challenge.
Mistakes That Kill Glute Gains
Avoid these common pitfalls that I see all the time:
- Doing too much volume without enough intensity
- Neglecting progressive overload
- Not training glutes multiple times per week
- Poor exercise selection or sequencing
- Forgetting about recovery
Consistency and structure matter just as much as the perfect exercise selection.
Bonus Tips for Better Results
1. Use Tempo and Pauses Slowing down the eccentric and adding isometric holds can increase tension and hypertrophy.
2. Focus on Form Over Load Going heavier only works if you’re still targeting the glutes. Don’t let your quads or lower back take over.
3. Nutrition Matters To grow muscle, you need enough calories and protein. Consider tracking your intake or working with a coach.
4. Warm-Up With Purpose Skip the treadmill and start your leg day with activation drills and mobility work to get the most out of every set.
Final Thoughts: Build Your Glutes, Build Your Confidence
Glute training is about so much more than just aesthetics- it’s about strength, posture, and performance. And when you train them the right way, the aesthetic benefits will follow.
Remember:
- Activate first
- Train with variety
- Structure your week for growth
If you want guidance building your training around these principles, check out Cody McBroom’s full blog on 3 Steps to Building a Better Butt, or apply for coaching at Tailored Coaching Method.
You already put in the work, so make sure you do it smart.
You can gain more expert fitness and nutrition guidance by subscribing to the Choose Hard Podcast on YouTube, Spotify or Apple! And to watch the video version of this article here, check out the content below:
