best glute exercises for mass

We have researched the Best Glute Exercises For Mass. Hence, this article on exercises for glutes female with weights. Below, in this article, you will find how to build glutes fast. Read on to discover them.

Every serious lifter knows that if you want to get huge, you’ve got do a mix of compound and isolation exercises. However, when it comes to glute training, most bodybuilders don’t do any serious isolation work because they probably don’t know how to.

This article will show you what we at Performance U – Hybrid Strength & Conditioning, have found to be the most effective glute targeted exercises for adding more mass to your ass!

exercises for glutes female with weights

Best Glute Exercises For Mass

When I work with bodybuilders, I always ask, “What are your weaker areas that you have a difficult time developing?” In their answer, they almost always mention they’re need for better glutes.

I then ask, “What are you doing for your glutes?” The normal reply is something like, “I do deadlifts, squats, lunges and (maybe) the donkey kick machine.”

When I get this answer, I tell them it’s no wonder they have a hard time developing their glutes because they don’t do much (if anything at all) to directly target them.

Think about it! If you wanted to build massive arms, you wouldn’t just rely on compound pushing and pulling exercises. You’d certainly do lots of isolation arm work like biceps curls and triceps extensions. Heck, some bodybuilders even have a specific “arm day!”

Here’s another example:

Although our shoulders get worked each time we perform a chest or back oriented exercise, we know these exercise alone are not enough to stimulate our shoulders to grow bigger. That’s is why bodybuilders also dedicate a specific training day to target their shoulders.

Interestingly enough, many serious lifters aren’t willing to apply this same logic to their glutes. Instead, they just keep performing compound exercises like deadlifts, squats, lunges, etc., hoping for the best because that’s what tradition dictates.

At Performance U, we don’t limit ourselves to tradition. Instead, we’re powered by principles and driven by results! That’s precisely why we train the glutes in the same way we train every other muscle group in the body. To help our bodybuilders build bigger & stronger glutes, we use BOTH compound and isolation exercises.

Squats and Deadlifts Are Great But…

In this article, I’m not going to cover the glute-building benefits of the exercises you’re already doing like deep squats, deadlifts, good-mornings, reverse-hypers, lunges, etc., because I value your time and don’t want to waste it by telling you about the same old stuff you already know.

Below is a list of our favorite glute exercises (along with accompanying videos!) you’re probably not using. Many hit the glutes from a shortened position, which provides a unique training stimulus that you don’t get from the traditional moves. Exercises like deadlifts and lunges hit the glutes the hardest at the bottom position when the glutes are lengthened. But, when you stand up and extend your hips (i.e. shorten your glutes), the load on the glutes isn’t much.

I also provide you with a sample glute-building program that’ll show you how to apply these new exercises and help you put more mass on your ass!

how to build glutes fast

The 7 Top Glute Mass-Building Exercises You’re Probably Not Using

Shoulder-Elevated Barbell Hip Thrust

I can’t talk about glute training without mentioning my great friend Bret “the Glute Guy” Contreras. Bret is responsible for popularizing the barbell hip thrust exercise, he’s written a 600+ page must-read book on glute training and he’s arguably done more to modernize our knowledge of the subject than anyone walking the earth!

Here’s Bret showing you how to properly perform his barbell hip thrust exercise.

Here’s Bret showing off his awesome glute strength on this move!

Barbell Glute Bridge 

When we want to focus a little less on the range of motion and more on getting in some heavy glute-targeted work, we get our bodybuilders down on the floor and we hammer out a few sets of these bad boys.

Shoulder-Elevated One-Leg Hip Thrust

Most of us have a stronger (and weaker) side. The nice thing about single-leg work is that you can spend a bit more time on training up your weak, less-developed side for better symmetry.

Double Bench Hip Thrust

This exercise can be done using one or two legs, but doing it with only one leg is tougher.

You can’t use big loads with this exercise, but once you try it, you won’t feel the need to as the increased range of motion created by using the two benches gives you lots of great glute work.

Anterior Leaning Lunges

In a recent study titled “Trunk Position Influences the Kinematics,” kinetics, and muscle activity of the lead lower extremity during the forward lunge exercise, researchers found that performing a lunge with a forward (anterior) trunk lean increased the recruitment of the hip extensors (i.e. glutes and hamstrings). In contrast, they found that performing a forward lunge with an up-right trunk posture (as in the traditional style) did not alter activation of the lower extremity musculature.

We’ve also found the anterior leaning lunge variation to be more knee-friendly than upright torso lunges. Our lifters with bad knees who experience pain when performing traditional lunges (with an upright torso), can usually do anterior lunges pain-free because the stress is transferred away from the knee joints and placed more on the hips.

Warning: Due to the intense eccentric loading of this exercise, your glutes may be very sore on the first few workouts!

Rear-Foot Elevated Leaning Squats

Some people call these “Bulgarian split squats.” Whatever you decide to call them, we’ve found they’re a great glute-builder if you add in a slight forward lean.

Note: We love using the Sorinex Single Leg Squat Stand for these since it allows us to quickly adjust the height of the rear leg to fit athletes of any size.

Single-Leg RDLs (with Dumbbell and Cables)

While single leg RDLs have become a popular exercise in recent years, most lifters only do them with dumbbells, which is fine. However, using cables for this move can hit your glutes in a different manner than dumbbells due to differing load vectors.

Here’s a quick biomechanics lesson: The point of maximal loading (when the weight is the heaviest because the lever arm is at it’s longest) when doing RDLs is when your torso is at 90 degrees from where the resistance is coming from. Keep this in mind when reading on.

Single-Leg Dumbbell RDLs load the glutes most in the bottom ranges of the exercise, but put almost zero load on the glute at the top, when you’re standing tall.

Single-Leg Low Cable RDLs load the glutes most in the middle ranges of the lift, which provides a different training stimulus than when using dumbbells.

Single-Leg Mid-level Cable RDLs load the glutes mostly at the top ranges of the exercise when you’re standing tall (the point where dumbbells are least effective).

Using all three of these Single Leg RDL variations can help give you what I call “full spectrum glute strength.” Here’s the Glute Triple Threat Protocol, which we developed to incorporate all three single leg RDL versions in one giant set in order to provide a more well-rounded full spectrum glute workout that’ll give you an insane pump.

Bonus Glute Exercise: Super-Dogs

I said I’d give you our top seven glute exercises, but I don’t think you’ll complain if I over deliver and hit you with eight! The super-dog exercise is a move which we developed to not only test our clients’ end-range glute strength, but also to train and improve end-range hip extension strength.

We actually like to use bent-leg super-dogs for really glute-focused work in our active warms-ups on leg/glute days. Simply flex your knee to around 90 degrees of the lifting leg, instead of keeping it straight as shown in the video.
We also like to use either the straight or bent-leg super-dog as a glute burn-out for high-rep sets of 30-75 per side at the end of a comprehensive glute workout.

Sample Glute-Building Workout For More Mass

Exercises like deep squats, deadlifts, dumbbell/barbell RDLs, anterior leaning lunges, leaning rear-foot elevated split squats, etc., maximally hit the glutes from a lengthened position. On the other hand, exercise like hip thrusts, hip bridges, super-dogs, cable RDLs, back extension and reverse hypers, etc., hit the glutes when they’re in a shortened (contracted) position.

We’ve found the most effective glute mass building workouts incorporate BOTH types of exercises. Here’s how’d we put a lower-body workout together for someone focusing on adding more mass to their ass, without losing hard-earned muscle in their legs.

Note: We advise training glutes twice per week to increase volume to that area in order to stimulate faster muscle growth!

Day 1: Quads/Glutes/Calves

1. Barbell Squats or Leg Press (4-5 sets x 6-10 reps)

2. Leg Extensions (3-4 sets x 8-12 reps)

3. One Leg Rear Foot Elevated Anterior Lean Squats (3 sets x 8-12 reps per leg)

4a. Two Leg Barbell Hip Thrusts or Hip Bridges (3 sets of x 10-15 reps)

super-set w/ 

4b. Seated or Standing Calf Raises (3 sets of x 10-15 reps)

5. Super-Dogs (1x 50 reps per side)

Day 2: Glutes/Hamstrings/Calves

1. Anterior Lunges with Dumbbells (3 sets x 8-10 reps per leg)

2. Good Mornings (3-4 sets x 8-12 reps)

3. Glute Triple Threat Protocol (2 sets x 8-10 reps of each RDL version)

4a. One Leg Double bench Hip Thrust (3 sets x 8-15 reps per leg)

super-set w/ 

4b. Seated or Standing Calf Raises (3 sets x 10-15 reps)

5. Seated or Lying Hamstring Curls (3 sets x 12-15 reps)

Here are the best supplements, and while you’re doing all you can to stay healthy, stock up on The 7 Healthiest Foods to Eat Right Now.Get the lowdown on NAD+1


Zinc on spoon

US RDA: 11 mg

There’s a reason why Casanova developed his reputation: He was alleged to scarf two dozen oysters a day, which is the food highest in zinc. In the modern era, people with higher levels of zinc in their system have been shown to have a higher sex drive than those with lower levels. That’s because the mineral is essential for testosterone production. In one Nutrition study, zinc-deficient men who supplemented with zinc for six months doubled their T levels. And another eight-week trial published results in the Journal of the International Society of Sports Nutrition found that college football players who took a nightly zinc supplement showed increased testosterone levels as well.2

Vitamin B12

Vitamin b12

US RDA: 2.4 µg

This is one B team you want to get on pronto: A recent report from Harvard University highlighted a study that has linked low levels of B12 to erectile dysfunction. A causal link hasn’t been nailed down, but the B vitamin is used by every system in the body, particularly in cell metabolism and the production of blood—two essential factors in getting and keeping a quality erection.3


weight lifting man

Call this the Marvin Gaye of amino acids: L-arginine converts to nitric oxide (NO), a naturally occuring gas that causes blood vessels to relax and facilitate blood flow, helping you get and stay hard. You can find plenty of the nutrient in oysters, but in supplement form, the Mayo Clinic says that 400-6,000 milligrams is the maximum dose. And these are the best foods for arginine!

Vitamin D

vitamin d

US RDA: 600 IU

The sunshine vitamin will brighten things up in the bedroom. In a recent study published in the Journal of Sexual Medicine, Italian researchers found that of 143 men with erectile dysfunction, 80% had less-than-optimal levels of D, and the men with severe ED had, on average, a 24% lower level of D than with a milder condition. They theorize that low levels of D damage blood vessels and lead to a shortage of nitric oxide.5

Vitamin C

mixed berries

Vitamin C has been associated with higher sperm counts. You can get it naturally from strawberries, raspberries, and blueberries, which are anthocyanins, colorful plant chemicals that keep your arteries unclogged, boosting circulation and erection quality. In supplement stores, you’ll find all manner of megadoses—steer clear of those; they might do more harm than good.6

Horny Goat Weed

multivitamin supplement

You may know horny goat weed from its omnipresence behind the counter at your local convenience store, but this traditional Chinese formula is less sketchy than it sounds. Used for centuries to treat low libido and erectile dysfunction, the herb’s potential efficacy was show in a 2010 study published in the Journal of Sexual Medicine. Researchers who fed the supplement to rats found they had improved erectile function; another study showed that the supplement can block a natural chemical that wilts erections. (Just be warned: Viagra was found to be 80 times more powerful.)7

Flaxseed Oil


This humble oil, long overshadowed by olive and coconut, deserves a place in your rotation. Greek researchers found that middle-aged men who consumed flaxseed oil saw significantly lowered blood pressure readings. High blood pressure can lead to erectile dysfunction because it damages arteries and makes blood pressure go haywire.

Looking for more helpful tips? Sign up for our newsletter to get daily recipes and food news in your inbox!8



Eggs a supplement? Yup. Testosterone is derived from cholesterol, and eggs are the healthiest way to ensure you’re getting enough of the good kind (LDL cholesterol). Plus, eggs are rich in choline, a powerful natural chemical that not only burns fat but can help set your pants afire. Choline triggers the production of nitric oxide (NO), which relaxes arteries in the penis and enables blood flow to do its thing. Choline is a precursor to acetylcholine, a neurotransmitter which controls sexual behavior through its activity in the brain; having a higher level of AcH has been associated with more frequent sex and more intense, longer orgasms. And that’s not all: Check out these things that happen to your body when you eat eggs!9


magnesium citrate in pills

US RDA: 400 mg

A mineral involved in muscle development, muscle is essential for reproductive function in men of every age and activity level. One study that compared athletes to non-active individuals found that supplementing with 22 mg magnesium per pound of body weight of the course of four weeks raised testosterone levels in both groups. And two separate studies, one on a group of men over the age of 65 and a second on a younger 18-30-year-old cohort, present the same conclusion: levels of testosterone (and muscle strength) are directly correlated to the levels of magnesium in the body. And just so you know, here are are the best foods for magnesium.10

Folic Acid

Asparagus on wooden board

US RDA: 400 µg

Keep your swimmers in fighting shape with folic acid (otherwise known as folate). A deficiency can cause an increase in sperm with chromosomal abnormalities. And one study showed that subfertile men who supplemented with folic acid and zinc experienced a 74% increase in sperm count.11



This amino acid can trigger blood vessels to relax, much like Viagra does. Once ingested, it’s converted into an amino acid called arginine, which has been shown to widen the blood vessels and improve circulation. You can get L-citrulline naturally via watermelon; a standard dosage in supplement form has not been set.12


Bing cherries

The natural compound quercetin blocks an enzyme that causes the body to excrete testosterone through the kidneys, thereby increasing the amount of T circulating in the blood. That’s good because more testosterone equals … well, do we really have to tell you this? Cherries are only one of the best foods for quercetin!13



This Amazonian aphrodisiac comes from a tree native to Brazil, where tribes traditionally use it to remedy a lagging libido, impotence and nervousness (a well-known mojo killer). The plant’s active compounds, catuabine A and B, appear to act on sex centers in the brain, says Kilham, so you may experience erotic dreams while taking catuaba.14


grilled oysters

US RDA: 75 µg

Selenium, found in Brazil nuts, liver, and oysters, is a trace mineral that plays an important role in hormone health. You only need a tiny bit for healthy sperm, but a tiny deficiency can be catastrophic for reproductive health. In one study, men who had lower testosterone and were infertile also had significantly lower selenium levels than the fertile group. Supplementing with the mineral improved chances of successful conception by 56 percent. And a second British Journal of Urology study that included 69 infertile men with low levels of the mineral, found selenium supplementation could significantly improve sub-par sperm motility associated with testosterone deficiency. Check out these 7 Testosterone-Boosting Foods!

Vitamin A


US RDA: 900 μg

A study published in the journal Fertility and Sterility that analyzed the effect of various fruit and vegetables on sperm quality discovered carrots had the best all-around results on sperm count and motility—a term used to describe the ability of sperm to swim towards an egg. Men who ate the most carrots saw improved sperm performance by 6.5 to 8 percent. The Harvard researchers attribute the boost to carotenoids, powerful antioxidative compounds in carrots that help the body make vitamin A.16

Muira Puama

Muira puama

2000 study conducted at the Institute of Sexology in Paris found that muira puama, a Brazilian shrub traditionally used in South African folk medicine as an aphrodisiac, increased libido and erection strength in a majority of men who complained of impotence and a lack of sexual desire. Other studies show this happy-making herb also counteracts chronic stress, depression and nervous exhaustion.17

D-Aspartic Acid

Make a protein shake smoothie with hand held blender

Amino acids are basically like superheroes, and D-Aspartic acid, found in fish and some powdered proteins, is no different. It has been shown to temporarily boost low testosterone levels—which can dampen libido and limpen erections—and improve sperm quality in infertile men.18

Damiana Leaf

Damiana leaf

Because it reduces anxiety and inhibitions, this nervous system tonic helps you become more relaxed and amenable to arousal, says registered herbalist Roy Upton, R.H, executive director of the American Herbal Pharmacopeia.


Goji berries

Energy-boosting goji berries have been used for thousands of years in Chinese medicine to help increase energy and enhance the release of hormones.”Goji is also beneficial for increasing blood flow, which helps to oxygenate all of the cells and tissues of the body, including the sex organs,” says celebrity nutritionist Dr. Lindsey Duncan. “Which increases libido—that’s why they call goji the ‘Viagra of China.'”20

Yohimbe Bark Extract

Yohimbe extract

This African tree bark extract sends blood flow to the genitals, said herbalist Ed Smith, a founding member of the American Herbalists Guild, who adds a warning that Yohimbe can cause nervousness and raise already-existing high blood pressure (so avoid taking it if you have heart or kidney disease), and can also negatively interact with antidepressants.21


beef liver

US RDA: 16 mg

When it comes to maintaining your libido, the B vitamins, found in beef, liver, and fish, are all your wingmen, but niacin (a.k.a. Vitamin B3) is especially helpful. In a study published in the Journal of Sexual Medicine, men suffering from impotence who took a niacin supplement reported a significant improvement in their bedroom performance than men who took a placebo. Stock up on these best foods to eat for niacin!22

Vitamin E

Vitamin e

US RDA: 15 mg

Vitamin E has been found to improve circulation, boost testosterone, and has been associated with increased libido in animal studies. You can find it at high levels naturally in spinach, almonds, avocado, and fish.23


chili peppers tied with string

The substance that gives hot peppers their kick can also give you some kick in the pants: Studies have associated the natural chemical with increased testosterone levels. In animal studies, capsaicin has also shown to increase the size of sex organs, while simultaneously decreasing belly fat. A 2014 study from France also found that men who ate more spicy food had higher testosterone levels than those who ate less. You can consume capsaicin via peppers, chili powder or a cayenne supplement.


maca root and powder with wooden spoon

Ancient Incans consumed this energizing Peruvian plant before battle or a bout of sex, Chris Kilham, an ethnobotanist at the University of Massachusetts at Amherst, told Outside Online. Maca increases sexual appetite, stamina, endurance, and fertility. One 2008 study conducted at the Depression Clinical and Research Program at Massachusetts General Hospital in Boston found that maca helped people with antidepressant-induced sexual dysfunction to regain their libidos.

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