If you think building strong, shapely glutes is all about squatting your bodyweight in steel plates, you’re only getting half the story. And probably half the glute gains.
You want glutes that fill out those men’s form-fitting leggings like they were tailored just for you (because, well, they were). But while most guys are still out there trying to brute-force their way to a bigger backside with slow heavy squats and lunges, here’s a little secret:
It’s not just about how heavy you lift, it’s about how you activate your muscles.
Meet Your Muscle Fibers: Slow vs. Fast Twitch
Before we dive into workouts, let’s talk about the science behind the muscles. Your glutes are made up of two main types of muscle fibers:
Slow Twitch Fibers
These are your endurance muscles. They’re all about stamina, helping you keep that form perfect through high-rep sets or long runs. They fire up during lighter, sustained activities like walking, jogging, yoga, or holding that deep squat.
They’re built to keep going for long periods without fatigue, which is another reason slow twitch fiber workouts are appealing. You can generally sustain them longer.
Fast Twitch Fibers
These explosive fibers are responsible for short bursts of power, like sprinting, jumping, or popping out of a deep squat. Fast twitch fibers are the ones with the most potential for hypertrophy, which means volume, shape, and growth.
You want those glutes to pop? Fast twitch is where it’s at. Though they’re designed for power and speed, they’ll fatigue more quickly than their slower counterparts. If you aren’t tired, you probably aren’t engaging them correctly.
Why Most Glute Workouts Miss the Mark
Most guys chasing gains default to one approach: lift heavy, repeat, hope for miracles. While compound lifts like squats and deadlifts are great (don’t skip ‘em!), they primarily engage your slow twitch fibers unless you’re also incorporating explosive, targeted movements.
If you only go heavy, you’re missing out on activating the deeper fast twitch fibers that are key to building that round, full glute shape. Your glutes are largely comprised of slow twitch fibers as a starting point, but fast twitch fibers are more likely to result in growth.
How to Activate Fast Twitch Muscle Fibers in the Glutes
Now we’re getting to the good stuff. Want to hit those deep glute fibers? Here’s how to get it done:
Booty Band Work
Booty bands are your secret weapon. They create constant tension, making your muscles work harder through a full range of motion. They're especially effective at targeting the fast twitch fibers in the glute medius and minimus, aka the muscles that give your backside that sculpted, peachy shape.
Explosive Movements
Incorporate plyometric and speed-based movements like jump squats, box jumps, or explosive step-ups. These fire up your fast twitch fibers and help build that athletic, powerful glute definition. Are these exhausting? Yes. Are they worth it? Also, yes.
Lighter Weights, More Intention
Think “mind-muscle connection.” Use lighter weights or bodyweight exercises like single-leg glute bridges, frog pumps (glute bridge with feet together), and donkey kicks. Focus on squeezing at the top of each rep. You’ll be surprised how much burn you feel, with or without weights.
Glute Activation Combo: The Ultimate Workout
Here’s a quick workout to light up your fast twitch fibers and leave your backside looking extra defined:
- Banded Glute Bridge (3x20)
- Jump Squats (3x10)
- Donkey Kicks w/ Band (3x12 per side)
- Explosive Step-Ups (3x8 per side)
- Finish with a 60-second Banded Lateral Walk Burnout
Do this two to three times a week and watch the gains, and your glutes, start to grow. Pair it with form-fitting men's leggings from Glute God for maximum impact and minimal excuses. And, if you really want to see meaningful progress, consider our Glute God workout guides.
Why Fast Twitch Fibers Matters (Beyond the Mirror)
Strong glutes increase your overall mobility by stabilizing your hips, protecting your knees, and improving posture. Whether you're lifting, running, or doing yoga, activated fast twitch fibers in your glutes are your foundation for healthy movement.
Look Good, Feel Strong, Train Smart
To build glutes that look amazing in men’s fitness apparel, and work just as hard, you’ve got to go beyond heavy weights. Activate those fast twitch fibers with explosive movements and smart resistance band work. Check out our Booty Band Collection, slide into some men’s form-fitting leggings, and start turning heads, one rep at a time.