Home » The Essential Glute Exercises for a Dramatic Butt Transformation

The Essential Glute Exercises for a Dramatic Butt Transformation

by Gym Slacker

The ONLY 2 Glute Exercises You Need for a Big Butt (NO, SERIOUSLY!)


What would you say if I told you there were only two glute exercises you needed to do to get a bigger butt? Sounds too good to be true, right? Well, in this article, I am going to show you the two glute exercises that should be the foundation of your glute workouts. Not only are these exercises great for building bigger overall glutes, but they also complement each other’s limitations.

Exercise Selection Matters

Some might tell you that you only need two exercises to build a muscle group, but I disagree. When it comes to muscles with multiple heads or bellies, exercise selection plays a crucial role. Let’s take the chest as an example. It has three heads and two separate functions. Some might say that all you need is a flat bench press and an incline bench press. However, this selection only targets two of the three heads and does not engage adduction, another major function of the chest.

Training the Glutes Properly

When it comes to training the glutes, their main function is hip extension. To properly train them, you need to overload them through this function. The challenge lies in exercise selection, as the glutes are overloaded when they are stretched or in their peak contracted position. Therefore, when choosing glute exercises, you need to make sure you cover both avenues.

The Foundation Exercises

While it’s true that not every glute workout needs to include both of these exercises, a complete training plan should build off or include them at some point. Let’s dive into the two glute exercises that will help you build a bigger, better butt.

Exercise 1: Low Bar Barbell Back Squat

The first exercise is the low bar barbell back squat. It’s important to note that the variation of the squat is low bar, not the commonly performed high bar squat. The low bar position recruits the glutes more favorably than the high bar position, which primarily targets the quads. By placing the bar lower on your back, you force your glutes to take on a significant portion of the load during the squat.

The only limitation of this exercise is that it does not overload the glutes in their peak contracted position. You’ll need something else to cover that aspect.

Exercise 2: Barbell Hip Thrust

The second exercise you need to include for a bigger butt is the barbell hip thrust. This exercise perfectly complements the low bar squat by filling in the gaps that were missing. While the squat overloads the glutes in their stretched position, the hip thrust focuses on overloading them in the peak contracted position.

To maximize stability during the hip thrust, extend your arms straight and push the bar into your legs. This will create the most stability and help you achieve better results.

The Benefits of These Exercises

One of the great benefits of these two glute exercises is that you can overload the glutes with a significant amount of weight. Adding weight to the bar is a key driver of muscle growth, and these exercises allow you to tap directly into that. Additionally, they complement each other’s strengths and weaknesses, providing a well-rounded approach to glute training.


If you’re looking to build a bigger butt, these two glute exercises should be the foundation of your training. By incorporating the low bar barbell back squat and the barbell hip thrust into your workouts, you’ll effectively target the glutes and achieve better overall results. Remember, exercise selection matters, and these two exercises cover the essential aspects of glute training. So, get ready to squat and hip thrust your way to a bigger, better butt!

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ATHLEAN-X™ June 17, 2023 - 6:57 am

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esteban Valenzuela June 17, 2023 - 6:57 am

You didn't say how many resps and sets

Jenna Smith June 17, 2023 - 6:57 am

Thank you Jef! These are 2 great exercises for glutes Maximus, but how about glutes medius and glutes minimum ? (the side and the upper booty) ?

Farid Mamedov June 17, 2023 - 6:57 am

But what about bulgarian squat? I thought it gains glutes too

Ali Ahmed June 17, 2023 - 6:57 am

Which food is helpful to develop big sexier hip?

Arrie Van Tonder June 17, 2023 - 6:57 am

Good morning from South Africa. Thank you for the incredible content always.
In your opinion, is the hyperextension bench a good option to train my glutes? I had surgery in both knees. Im afraid of a sqaut. Best Regards. Joann.

Junior Lemke June 17, 2023 - 6:57 am

Jesse us cool and all but you couldn't find a female to do the exercises?

Grits June 17, 2023 - 6:57 am


tigergreg8 June 17, 2023 - 6:57 am

Not gonna lie, Jesse's looking fn hot

Saiodias Paladín June 17, 2023 - 6:57 am


Emily Henning June 17, 2023 - 6:57 am

Would you say Split Squats can be done instead of the low bar back squat with a somewhat similar effect?

Kelvin Harrison June 17, 2023 - 6:57 am

Stop poking your ass out !

Qhristi June 17, 2023 - 6:57 am

I never really got why half the guys i dated who really worked out…. they had a nice round ass and I didnt! Lol in my late teens and early twenties all i did was those low weight ass shaper and av exercises… Such a waste of time!

Its the curve and not even the size…. basically i was using my quads too much based on my alignment and positioning.
The only issue know i want to target now is my gluteus medius.

TimorD June 17, 2023 - 6:57 am

Good butt is one of those things that are mostly just genetics

Samantha Moniger June 17, 2023 - 6:57 am

Honestly, HIP THRUSTS alone I saw a major difference in my booty gains. I don't do barbell squats because bad knees… but splits squats and leg press, yes!

Seraphina Phoenix June 17, 2023 - 6:57 am

You were just poking your butt out in the after picture. Makes me not trust what you teach.

Paulette k June 17, 2023 - 6:57 am

Come on now no man need to be walking around with his booty sticking out like that just don’t look right.

Pharoah June 17, 2023 - 6:57 am

The music reminds me of a horror movie.

Arnaud Payet June 17, 2023 - 6:57 am

Before and after lordosis

Y. June 17, 2023 - 6:57 am

The guy himself has no big butt :s

Abu Bakar June 17, 2023 - 6:57 am

Jeff puts the new fourgis on the jeep 😭

Kinky Locs June 17, 2023 - 6:57 am

Haven’t been here in a while but the model’s glute certainly did grow

erin fredericks June 17, 2023 - 6:57 am

That's so funny, that's exactly what I did today, plus good mornings.

chaosjacky June 17, 2023 - 6:57 am

lol when you hover on the play progress bar and realise the average pervert of this channel replays the ass blaster 9000 section

NJMLDT June 17, 2023 - 6:57 am

Awesome! Short videos!

Bibeeek June 17, 2023 - 6:57 am

That slap! 😂😂

Craig Mccall June 17, 2023 - 6:57 am

BBL for dudes?
Bud light.

Sigma Chad June 17, 2023 - 6:57 am

Please don't let the video got famous between girls

The Life June 17, 2023 - 6:57 am

I am sorry YouTube recommendations. I don't know what have I searched on YouTube in so many years that led you to believe that I need big butts. I am neither a woman nor am I gay. If my words hurt you, even a little, then I am sorry but I just want to let you know that I feel really melancholic for having found this video on my recommendations. Hope such a treachery won't happen by next time.

~A narcissistic person that can make issue of everything

Uncle Trenbalone June 17, 2023 - 6:57 am

wheres the glute medius side to side movement

Lion Warrior June 17, 2023 - 6:57 am

Should men workout glutes too? Wont it make us look feminine? That is why i dont do it.

Marty Forsprazie June 17, 2023 - 6:57 am

Show’s model w /no butt 🤣

Gina, Flippin Retired June 17, 2023 - 6:57 am

who the heck even wants a Big Butt. Not attractive

How I See It June 17, 2023 - 6:57 am

Squats is all you need

Trilby June 17, 2023 - 6:57 am

i’ll rush right out and buy weights.⭐️

Ma'at Tehuti (Dr. LaShawn Clark, Psy.D.) June 17, 2023 - 6:57 am

Right on time as always 🍑, Thank You. Jeff! ❤️‍🔥🏋🏻‍♀️🧠

Lisa C. Perry June 17, 2023 - 6:57 am

2 best leg and glute exercises with lower back disc injury. Please. Thanks

Supernatural Strength June 17, 2023 - 6:57 am

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stefan andermann June 17, 2023 - 6:57 am

Great info as always. Thanks Jeff. Do you have any thoughts on "tri-con" method of hypertrophy?


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