Skip to main content

The Ultimate 3 Day Glute Workout

The Ultimate 3 Day Glute Workout
Writer and expert7 years ago
View Myprotein's profile

Make the most of your 3 day weekend and use the opportunity to grow your glutes with this grueling, but rewarding, 3 day workout.

You only need to look at fitness personalities and amateurs on Instagram to see how one of the most desired things among girls at the moment is to grow your glutes. Social media is full of 'booty' related pictures and in this article we'll find out how you too can grow your glutes and join the trend!

How To Get A Bigger Bum

The most important thing is to really focus on the muscle group in question. To achieve maximal growth you must devote enough training time to the muscles you're looking to develop and designate enough rest time to allow your muscles to recover properly.

Developing body parts that are lagging behind the rest of your body can be done by targeting the area 2-3 times per week. Using a variety of different angles, different numbers of repetitions and sets, as well as shortened and lengthened time under tension will really help stimulate growth in those stubborn areas.

You can work your glutes through using isolated movements such as rope pull throughs and reverse hyperextensions alongside large compound moves such as the squat or deadlift.

how deep should i squat

The Gluteus Maximus

The gluteus muscles are made up of the gluteus medius and minimus which lie beneath the gluteus maximus. The gluteus maximus moves in a different way to the other two parts of the muscles, as it is stimulated by hip extension.

In contrast the gluteus medius and gluteus minimus are stimulated by leg abduction. To ensure all of the muscles listed are worked efficiently it is vital to make sure your training program inclues all of the different movements required to stimulate all the muscle groups that make up your bum. It is important to not just focus on one part of the glutes over everything else as this will lead to muscle imbalance.

Exercises for the gluteus maximus:

? Deadlifts

? Romanian Deadlifts

? Rope Pull Throughs

? Good Mornings

Exercises for the gluteus medius and minimus:

? Walking Lunges

? High Step Ups

? Cable Kick Backs

These movements are much more isolated and have less impact on the joints around the gluteus muscles, such as the lower back. It is therefore a good idea to prioritise movements such as deadlifts at the start of the workout as the best way to go about training for glute development.

how deep should i squat 1

The Booty Workout


Gluteus Muscles Development Plan Day 1
Order Exercise Sets Reps Tempo Rest
A1 Deadlift 5 5 3010 120s
B1 Barbell Hip Bridges 5 8 30X0 10s
B2 Dumbbell Walking Lunges 5 8 2020 90s
C1 Back Extension 5 10 3110 10s
C2 Cable Kickbacks 5 10 3110 90s


Gluteus Muscles Development Plan Day 2
Order Exercise Sets Reps Tempo Rest
A1 Glute Ham Raise 4 8 3010 10s
A2 Wide Stance Dumbbell Squat 4 8 4110 60s
B1 Romanian DeadLift 4 10 3010 10s
B2 Reverse Hyperextension 4 10 3110 60s
C1 Squat Position Hold (Banded around knees) Each Leg Moving laterally for 3 seconds holds 4 12 xxxx 10s
C2 High and Wide Leg Press 4 12 3110 60s


Gluteus Muscles Development Plan Day 3
Order Exercise Sets Reps Tempo Rest
A1 Back Extension 4 8 3010 10s
A2 Reverse Hyperextensions 4 8 4110 60s
A3 Romanian DeadLift 4 10 3010 10s
A4 Dumbbell Wide Stance Squat 4 10 3110 60s
A5 High and Wide Leg Press 4 12 3010 10s
A6 Dumbbell Walking Lunges 4 12 3110 60s


Now obviously make sure you incorporate some rest days in between each daily glute workout. Make sure you don't neglect your upper body!

workout for hamstrings


When training everyday it is important to think about your recovery. Set yourself a time to workout and then stick to it. If you're going to train at 11am, then train at 11am everyday over the 3 days to give yourself 24 hours of recovery time in between sessions.

If you train at 9pm on Saturday and then 9am on Sunday, you would not have given your body enough time to recover fully for the next workout.

You also need to consider your nutrition. Make sure you're consuming enough protein to aid muscle growth and repair. Why not try Active Women Diet Blend which contains 20 g of protein per serving and only 96 calories!

Check out our video on how to do lunges and the best variations!

Take Home Message

There you have it, all the information you need on how to grow your glutes. By following this advice and the workout plan, alongside getting your nutrition right, it won't be long before you too can join the Instagram community by using the hashtags #instabooty or #bootybuilder. Good luck!

Writer and expert
View Myprotein's profile