If your current glute training strategy consists of walking into the gym, doing whatever machine is available, throwing in a few squats, and hoping your butt gets the memo, it might be time for a better plan.

There is certainly no shortage of glute exercises to choose from. Scroll through social media and you'll find endless variations of squats, hip thrusts, lunges, kickbacks, abductions, and band exercises. The problem isn't finding exercises. It's knowing how to put them together and, more importantly, how to train consistently enough to make them count.

Building an athletic butt takes more than collecting random exercises from TikTok or doing 200 bodyweight squats because someone promised they would "activate" your glutes. Your glutes need resistance, consistency, recovery, and time. A structured glutes workout program gives you a plan instead of another reason to spend 15 minutes figuring out what to do.

That's the idea behind the Glute God Glute Workout Guide Version I, a three-month program designed specifically around glute development. It includes detailed daily workouts, a three-month home glute routine, an ab routine, nutrition tips, supplement recommendations, and weekly check-ins. The glutes workout program can also be continued beyond the initial three months.

What the Research Says About Building Your Glutes

There's plenty of fitness advice online, but you don't have to rely on gym folklore to understand what helps build muscle. Research on glute training continues to show that resistance training can be an effective way to increase gluteus maximus size.

A 2025 systematic review and meta-analysis looked specifically at resistance training and gluteus maximus hypertrophy. Across 12 studies, researchers found a moderate positive effect of resistance training on glute growth. The review also found evidence supporting a variety of exercises, including hip thrusts, squats, leg presses, kneeling hip extensions, and combinations of single- and multi-joint movements. That's important because it takes some of the pressure off finding the one "best" glute exercise.

There isn't a secret movement that makes every other exercise unnecessary. A separate systematic review examining gluteus maximus activation found high levels of activation across a wide range of exercises, including step-ups, hip thrusts, deadlifts, lunges, split squats, and band hip thrusts.

The takeaway is pretty simple: you have options, and a good program can put those options to work in a more organized way.

Video

Why a Glutes Workout Program Makes Sense

There's nothing wrong with a traditional leg day. Squats, lunges, deadlifts, and other lower-body exercises can all have a place in a solid training routine. But if your primary goal is building your glutes, it makes sense for your training to reflect that goal.

Think about it this way. If you wanted to build your arms, you wouldn't randomly throw a few biceps curls into your workouts and hope they eventually got the message. You'd probably have a plan for training them consistently. Your glutes deserve the same attention.

A structured program takes some of the decision-making out of your workouts. Instead of asking yourself what you should train today, you already know. Instead of changing exercises every week because you saw something new online, you have a framework you can follow long enough to actually evaluate your progress.

And that consistency matters. The American College of Sports Medicine's latest resistance-training guidance, based on 137 systematic reviews involving more than 30,000 participants, found that resistance training improves muscle size and strength and emphasized progressive resistance training for healthy adults.

In other words, you don't need to reinvent your workout every Tuesday. You need a plan you can actually follow.

Why Version I Puts the Glutes First

That's exactly what makes Glute Workout Guide Version I different from simply adding a few glute exercises to your regular leg workout.

Version I is a dedicated three-month glute-building program. The workouts are laid out for you, so your glutes aren't an afterthought at the end of whatever lower-body workout you happen to be doing that day.

That focus is useful when your goal is specifically to develop your glutes. You can spend less time deciding what exercises to do and more time actually doing them. And you don't have to keep changing your routine every time you see a new exercise on Instagram. Glute training doesn't need to be complicated to be effective. It needs to be consistent.

You Don't Need a Gym for Every Workout

A structured program also helps when life gets in the way of your normal gym routine.

Maybe you're traveling. Maybe your schedule is packed. Maybe the gym is closed. Or maybe every squat rack is occupied and you would rather train at home than wait around for someone who has apparently moved into one.

Version I includes a separate three-month home glute routine using glute bands, giving you an option when getting to the gym isn't practical.

That approach is also supported by the broader research on glute training. The systematic review on glute activation found high activation levels from several band and bodyweight-based movements, including band hip thrusts.

The point isn't that bands are better than weights. They're just another tool that can help you train consistently.

The Glute God Booty Band Set includes three anti-slip fabric bands with different resistance levels, making them a useful addition to a home glute routine.

Training Is Only Part of the Equation

Building muscle doesn't stop when you leave the gym. Your nutrition, recovery, sleep, and consistency all play a role in your ability to train and adapt. You don't need to turn every meal into a spreadsheet, but if building your glutes is the goal, it makes sense to pay attention to what you're doing outside of your workouts, too.

That's why Version I includes nutrition tips, supplement recommendations, and weekly check-ins in addition to the workouts. The weekly check-ins can also give you an opportunity to look honestly at your consistency. Before deciding that a program isn't working, ask yourself whether you've actually been following it.

Sometimes the problem isn't the program.

Which Glute God Guide Should You Choose?

If you're browsing the Glute God training guides, it's worth knowing that the programs have different focuses.

Version I is the dedicated glute-building program, while Version II takes a broader training approach that covers your entire lower body. If your main goal is to put your glutes first and follow a structured program built around glute development, Version I is the natural place to start.

And if you eventually want to explore the other programming, it'll still be there. For now, you've got a booty to build.

• Krause Neto, Walter et al. “The impact of resistance training on gluteus maximus hypertrophy: a systematic review and meta-analysis.” Frontiers in physiology vol. 16 1542334. 10 Apr. 2025, doi:10.3389/fphys.2025.1542334
• Currier, Brad S. et al. “American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews.” Medicine and science in sports and exercise vol. 58,4 (2026): 851-872. doi:10.1249/MSS.0000000000003897