How to Grow Your Glutes with Weightlifting: A Beginner’s Guide
If you’ve been dreaming of strong, sculpted glutes but feel intimidated by the weight section at the gym, you’re not alone! Many beginners hesitate to pick up weights, fearing they’ll make mistakes or stand out. But here’s the truth: weightlifting is in my opinion the most effective way to grow and strengthen your glutes, and everyone starts somewhere.
Why Weightlifting is Essential for Glute Growth
While bodyweight exercises can be great, adding resistance through weightlifting is the key to progressive overload—one of the most important factors for muscle growth. When you challenge your muscles with heavier resistance over time, they adapt by growing.
Best Weightlifting Exercises for Glute Growth
I am going to give you some basics to help you get started! But first I personally have some favorite YouTubers that helped me understand the science of glute growth and helped me create a routine:
Renaissance Periodization: Best channel to understand glute growth, has great routines, great diet tips etc. this channel is number 1.
Taliyah Joelle: Great for my ladies, I love Renaissance Periodization but as a girl, it’s nice to see how other women were able to grow their glutes and their routines.
Leana Deeb: Her workouts are so hard, she does high reps. I would follow along with her if you are bit more advanced.
Incorporate these powerhouse movements into your workout routine:
1. Barbell Hip Thrusts
Sit with your upper back against a bench and place a loaded barbell over your hips.
Keep your feet shoulder-width apart and drive your hips up until your body forms a straight line from shoulders to knees.
Lower slowly and repeat for 8-12 reps.
2. Squats
Stand with your feet shoulder-width apart, holding a barbell on your upper back or dumbbells at your sides.
Lower your hips back and down as if sitting in a chair, keeping your chest up.
Push through your heels to stand back up. Aim for 10-12 reps.
3. Romanian Deadlifts
Hold a barbell or dumbbells in front of your thighs, keeping a slight bend in your knees.
Hinge at the hips, lowering the weight while keeping your back straight.
Squeeze your glutes and return to standing. Perform 10-12 reps.
4. Bulgarian Split Squats
Stand a few feet away from a bench and place one foot behind you on the bench.
Lower into a lunge position, ensuring your front knee stays aligned with your toes.
Push through your front heel to stand back up. Perform 8-10 reps per leg.
5. Glute Kickbacks (Cable or Resistance Band)
Attach an ankle strap to a cable machine or use a resistance band.
Stand tall and kick one leg back, engaging your glutes.
Lower and repeat for 12-15 reps per side.
Motivation for Beginners: Conquer the Weights with Confidence
Starting your weightlifting journey can feel overwhelming, but remember:
Everyone starts as a beginner. Even the strongest lifters were once where you are now.
Progress is better than perfection. Focus on small improvements each session.
Confidence comes with practice. The more you lift, the more natural it will feel.
You belong in the weight room. Don't let intimidation stop you from achieving your goals!
Fuel Your Workouts for Maximum Results
Building glutes isn’t just about lifting—it’s about proper nutrition too!
Power Up with LivWell Nutrition
Muscles need protein to grow and recover! LivWell Nutrition’s plant-based protein powders are packed with essential nutrients to support muscle repair and development. Get yours here.
Look & Perform Your Best with Wiskii Active
Wearing the right gear can boost confidence and performance. Wiskii Active offers stylish, high-quality activewear designed for comfort and durability. Shop Wiskii Active now.
Amazon Essentials for Weightlifting
Having the right equipment makes all the difference. Consider these Amazon must-haves:
Resistance Bands for Warm-Ups & Activation – Buy Here
Weightlifting Belt for Extra Support – Buy Here
Glute Training Guidebook – Buy Here
Level Up with BODi by Beachbody
While BODi by Beachbody doesn’t specialize in weightlifting alone, they offer full-body fitness programs that complement your glute workouts. A well-rounded fitness routine ensures balanced strength and muscle growth. Start your journey with BODi here.
Final Thoughts
Lifting weights is a game-changer for glute development, and there’s no reason to let fear hold you back! With the right exercises, mindset, and support, you can build the strong, sculpted glutes you’ve always wanted. Grab your weights, fuel your body, and step into the gym with confidence—your fitness journey starts today!
