If you’ve been training your glutes but still not seeing the results you want, chances are you’re doing the wrong exercises—or doing the right ones the wrong way. Growing your booty takes strategy, and that means knowing which movements actually activate your glutes and which ones are just wasting your time. This “Do This, Not That” guide will help you avoid the fluff and focus on the booty-building exercises that actually work.
❌ Don’t: Basic Bodyweight Squats
✅ Do: Heels Elevated Squats (with a deep range of motion)
Regular squats can turn into a quad-dominant move fast. To make them glute-focused, slow down the movement, go deep, and drive through your heels. Add a pause at the bottom or elevate your heels slightly to increase glute activation.
❌ Don’t: Leg Press (Feet Low on Platform)
✅ Do: Leg Press with High & Wide Foot Placement
Placing your feet low targets the quads more than the glutes. Move your feet higher and wider on the platform to shift the focus to your glutes and hamstrings. Push through your heels, not your toes.
❌ Don’t: Glute Kickbacks on All Fours
✅ Do: Cable Kickbacks or Standing Band Kickbacks
Traditional kickbacks have limited range and tension. Using a cable machine or resistance band gives you consistent tension and better results. Keep your form tight and really squeeze at the top of each rep.
❌ Don’t: Short-Range Hip Thrusts
✅ Do: Full-Range Barbell Hip Thrusts
Half-repping won’t cut it. To grow your glutes, you need full hip extension and control. Use a bench for support, keep your chin tucked, and focus on the squeeze at the top. Quality over quantity.
❌ Don’t: Fast, Bouncy Lunges
✅ Do: Controlled Reverse Lunges
Rushing through lunges turns them into a balance game. Slow down and control the movement. Reverse lunges put less stress on your knees and help you engage your glutes more effectively.
❌ Don’t: Clamshells with No Resistance
✅ Do: Banded Side-Lying Clamshells
Clamshells can work—if you add resistance. Use a mini band above your knees and focus on squeezing your glutes. These are great for glute medius activation, especially as a warm-up.
❌ Don’t: Deadlifts with Poor Form
✅ Do: Romanian Deadlifts (RDLs)
If your form’s off, regular deadlifts can hit your lower back more than your glutes. RDLs allow for a more controlled movement that targets your hamstrings and glutes. Keep a slight bend in your knees, a neutral spine, and push your hips back.
Conclusion
Stop wasting time on exercises that don’t serve your booty goals. If you want real results, switch to movements that isolate, activate, and challenge your glutes. Focus on form, control, and consistency—and your booty will thank you.
