The 5 Best Exercises to Grow Your Glutes Fast

The most popular gym trend for women right now – curvier booty. Get the 5 best exercises to grow your glutes fast and start working on that dream body.

Do you have to be born with a natural Brazilian booty, or can you build it?

With the right exercises, everyone can build the perfect peach.

With the right exercises, everything is possible.

Growing your glutes will take some time, but it's worth it. There's no quick (natural) way of building the peach. It takes a lot of effort, time, and a big deal of patience.

However, there are exercises that will speed up the process. Do them consistently and the results will show up.

You know, in the end, everything you work for, happens.

In this article, you’ll have the answers to some FAQs about how to build a curvy booty. Also, you’ll find the 5 best exercises to grow your glutes fast. Plus some helpful beginner-friendly tips and tricks.

So, let's start with some frequently asked questions on how to grow your glutes fast.

How often should you exercise your lower body?

It depends on how many times per week you work out.

If you are training five days a week, do one glute-focused workout. Then on your leg day, implement one or two more glute-focused exercises.

If you're doing three days of workouts per week, do one of them can concentrate on the glutes. And add 1-2 extra glute-focused moves on your 3rd day.

Long story short: twice a week.

How long will it take you to grow your glutes?

It depends on your efforts, lifestyle, exercise program, nutrition, etc. You will notice some changes in 3 months, which may sound like a lot.

Simply understand there is a faster but no magical way when it comes to changing your body. Put in the work, and learn to enjoy the process.

Can you grow your glutes at home?

Absolutely.

You can grow your glutes both at the gym and at home. It will take a little bit more time, but it's doable.

A way to speed it up is to grab some glute bands and a set of dumbells. You can find a lot of affordable options on Amazon.

Will your legs become bulky too?

By working out and trying to build your glutes, you'll grow your legs either. Your curvy peach needs a decent and stable base. But that doesn't mean that your legs will be bulky or ugly.

You're working out. That's all. And this is something you should be proud of.

If you have more questions on how to grow your glutes, leave me a comment. I would love to answer them or even make a part two for the post.

Comment if you have any more questions about growing your glutes.

After answering some common questions, let’s dive in to the 5 best exercises to grow your glutes fast.

1. Hip Thrust

It comes with no surprise hip thrust is the best exercise to do when you want to grow your glutes. When it comes to peach growth and strength, this is the top exercise you’ll want to start doing.

Hip thrust also gives you the fastest results.

After doing it for about four weeks, you’ll be able to see the difference.

How to perform it?

Start by sitting on the ground with a bench or a box behind you. Put the desired weight on both sides of the barbell. Place the barbell below your tummy. Hold it with your hands, bend your knees. Put your back on the bench.

Start pushing through your glutes and lift the barbell. Don’t curve your spine at the top. Hold it for 1 second, and return to the start position. Repeat the desired times.

If you’ve never done hip thrusts before, start with the hip thrust machine. It's is the right place to start for you, beginners.

Another beginner-friendly method is by starting with the smaller barbells – 30, 40, 50 lbs. The smaller barbells are helpful to learn the proper form and way to perform the exercise.

2. RDL (Romanian deadlift)

There’s no coincidence the Romanian deadlift is such a popular essential exercise. It’s fantastic for your glutes and hamstrings as well as your overall strength. In combination with the hip thrust, you’ll grow strength and that impressive peach shape.

How to perform it?

Start with your feet as wide as your shoulders. Hold the barbell/ dumbbells in your hands. Start to slowly bend until you reach your toes (or until it feels comfortable), your back straight at all times. Return to start position and repeat the desired times.

You can perform this exercise with either barbells or dumbbells. If you’re a beginner, start with dumbbells. It’s more important to get the proper form while performing the exercise.

3. Barbell Squat

No doubt, this is the best squat regarding glutes growth.

It might appear like a challenging exercise. But once you get the hack of it, you’ll thank yourself for starting doing it. As always, I have some tips and tricks for you which will help you out.

How to perform it?

At the squat rack, start with adjusting the barbell to your shoulder height. Put a barbell pad to avoid any pain or discomfort.

Squat with the barbell on your shoulders, your feet slightly wider than your shoulders, and your toes at 45 degrees. Return to start position and repeat the desired times.

This exercise might be too challenging for some. You might find it hard to balance the barbell or too heavy in the beginning. There are always some tricks you can use.

Start by doing the exercise using the same method, but on the smith machine. It won’t be that heavy, and you’ll feel more balanced and stable.

Another alternative to barbell squat is using the squat press. Put the desired weight on both sides of the machine, lie down with feet slightly wider than your shoulders, and start doing as many repetitions as desired.

The squat press is way easier and also an effective alternative to growing your glutes.

4. Bulgarian split squats

It doesn’t matter how experienced you are at the gym. When it comes to Bulgarian split squats, they always feel challenging. But this is the reason why they are so good for you and your peach.

How to perform it?

Start with your feet as wide as your shoulders, putting one of them on the bench behind you. Squat until your fingers reach the ground, then come to start position and repeat the desired times. Switch sides.

As I told you, those will always feel challenging. Start with your body weight. Once it gets a little bit easier, grab a pair of dumbbells.

5. Reverse lunge

Lunges are an inseparable part of every solid legs and glutes workout. To grow your peach, start doing reverse lunges. You’ll notice the difference.

How to perform reverse lunges?

Grab a pair of dumbbells. Start with your feet positioned at your shoulders' width. Place one of your feet step backward, lowering your body. Do for both sides.

All of those exercises are solid basics for every fitness enthusiast.

Don’t worry if you’re a beginner or you’re not lifting heavy. Nobody has begun by lifting 100 lbs.

I challenge you for your next leg/ glute workout.

Pick an exercise from the list above, start doing it, and focus on your form. Do it at least for a month, once per week.

You’ll see how much strength and confidence you’ll gain. Also, how much better you’ll perform the exercise in a month.

Nobody is perfect or born an expert. You’ll get better every day. The essential thing about your progress is the beginning.

Just start, stick to a program, routine, exercises, and you’ll succeed.

I hope this article motivated you to keep going on your fitness journey with more confidence.

Also, let me know about your fitness struggles down in the comments or fill out my survey. Once I know what’s bothering you, I will put an end to it.

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