Build a Stronger, Sculpted Booty with Science-Backed Moves
Thank you for reading this post, don't forget to subscribe!If you’re ready to transform your glutes, you’re in the right place. Fitness coach Krissy Cela, founder of Tone & Sculpt, has helped millions of women build stronger, rounder glutes through targeted workouts and smart training strategies. In this guide, we’ll break down her top 17 glute exercises, explain why they work, and link to her YouTube tutorials for flawless form. Let’s dive in!
Why Glute Training Matters
Strong glutes aren’t just about aesthetics—they improve posture, reduce back pain, and boost athletic performance. Krissy emphasizes:
“Your glutes are the powerhouse of your body. Train them wisely, and they’ll reward you with strength and shape.”
The 17 Best Glute Exercises (Krissy Cela-Approved)
Target all three glute muscles (maximus, medius, minimus) with this mix of compound and isolation moves.
1. Barbell Hip Thrust
- How To: Sit against a bench, roll a barbell over your hips, and drive upward while squeezing your glutes.
- Focus: Glute maximus.
- Krissy’s Tip: “Pause at the top for 2 seconds to maximize tension.”
- Video: Krissy’s Hip Thrust Tutorial
2. Sumo Deadlift
- How To: Stand with feet wider than shoulder-width, grip the bar, and lift while pushing hips forward.
- Focus: Glutes, hamstrings, inner thighs.
- Krissy’s Tip: “Engage your core to protect your lower back.”
- Video: Sumo Deadlift Breakdown
3. Bulgarian Split Squat
- How To: Elevate your rear foot on a bench and lower into a lunge.
- Focus: Glute maximus, quads.
- Krissy’s Tip: “Lean slightly forward to emphasize the glutes.”
- Video: Bulgarian Squat Guide
4. Glute Bridge
- How To: Lie on your back, knees bent, and lift hips while squeezing glutes.
- Focus: Glute maximus.
- Krissy’s Tip: “Add a resistance band above knees for extra burn.”
- Video: Glute Bridge Masterclass
5. Lateral Band Walk
- How To: Place a resistance band above knees and take sideways steps.
- Focus: Glute medius.
- Krissy’s Tip: “Stay in a half-squat position for constant tension.”
- Video: Band Walk Tutorial
6. Romanian Deadlift (RDL)
- How To: Hinge at the hips, lower the bar to mid-shin, and squeeze glutes to return.
- Focus: Glutes, hamstrings.
- Krissy’s Tip: “Keep the bar close to your legs for better engagement.”
- Video: Perfect RDL Form
7. Curtsy Lunge
- How To: Step one leg diagonally behind you and lower into a lunge.
- Focus: Glute medius and maximus.
- Krissy’s Tip: “Keep your chest upright to avoid forward lean.”
- Video: Curtsy Lunge Demo
8. Step-Ups
- How To: Step onto a bench, drive through your heel, and lift your body.
- Focus: Glute maximus.
- Krissy’s Tip: “Use dumbbells for added resistance.”
- Video: Step-Up Guide
9. Single-Leg Glute Bridge
- How To: Lift one leg and raise your hips using the grounded leg.
- Focus: Glute maximus (unilateral strength).
- Krissy’s Tip: “Press through your heel, not your toes.”
- Video: Single-Leg Bridge Tutorial
10. Goblet Squat
- How To: Hold a dumbbell close to your chest and squat deeply.
- Focus: Glutes, quads.
- Krissy’s Tip: “Elbows inside knees to improve depth.”
- Video: Goblet Squat Tips
11. Cable Kickback
- How To: Attach an ankle strap to a cable machine and kick back.
- Focus: Glute maximus.
- Krissy’s Tip: “Squeeze at the top for peak contraction.”
- Video: Cable Kickback Form
12. Fire Hydrant
- How To: On all fours, lift one knee outward like a dog at a hydrant.
- Focus: Glute medius.
- Krissy’s Tip: “Move slowly—no momentum!”
- Video: Fire Hydrant Demo
13. Clamshell
- How To: Lie on your side, knees bent, and open your top knee like a clamshell.
- Focus: Glute medius.
- Krissy’s Tip: “Add a resistance band for intensity.”
- Video: Clamshell Tutorial
14. Hip Thrust (Bodyweight)
- How To: Lift hips off the ground without weights.
- Focus: Glute activation.
- Krissy’s Tip: “Use a 3-second hold at the top.”
- Video: Bodyweight Hip Thrust
15. Side Lunge
- How To: Step sideways into a lunge, keeping toes forward.
- Focus: Glute medius, inner thighs.
- Krissy’s Tip: “Push through your heel to return.”
- Video: Side Lunge Guide
16. Split Squat
- How To: Lower into a lunge with one foot elevated behind you.
- Focus: Glute maximus.
- Krissy’s Tip: “Lean forward slightly to target glutes.”
- Video: Split Squat Tutorial
17. Single-Leg Deadlift
- How To: Balance on one leg, hinge forward, and lower weights.
- Focus: Glutes, hamstrings, balance.
- Krissy’s Tip: “Engage your core for stability.”
- Video: Single-Leg Deadlift Form
Krissy’s Top 3 Tips For Glute Growth
- Progressive Overload: Add 2.5-5 lbs weekly to lifts like hip thrusts and deadlifts.
- Mind-Muscle Connection: “Visualize your glutes working during every rep.”
- Nutrition: Eat in a slight calorie surplus with 1.6-2.2g protein per kg of body weight.
Common Mistakes To Avoid
- Skipping Warm-Ups: Activate glutes with banded bridges or clamshells.
- Rushing Reps: Control the eccentric (lowering) phase for muscle damage.
- Ignoring Weak Areas: Use unilateral moves (e.g., single-leg bridges) to fix imbalances.
Your 4-Week Glute Growth Plan
Frequency: 3x/week (e.g., Mon/Wed/Fri).
Structure:
- Day 1: Heavy lifts (hip thrusts, deadlifts).
- Day 2: Unilateral focus (Bulgarian split squats, single-leg deadlifts).
- Day 3: Metabolic finishers (cable kickbacks, banded lateral walks).
Sample Workout:
- Barbell Hip Thrust: 4×8
- Bulgarian Split Squat: 3×10/side
- Romanian Deadlift: 3×12
- Cable Kickbacks: 3×15/side
Enhance Your Glute-Building Journey: Top Product Picks
Boost your workouts with these trusted tools and supplements .
1. Resistance Bands Set
- Why You Need It: Perfect for lateral band walks, clamshells, and adding intensity to bodyweight exercises.
- Top Pick: Fit Simplify Resistance Bands (5-Pack) – Durable, non-slip, and includes 5 resistance levels.
2. Adjustable Dumbbells
- Why You Need It: Ideal for goblet squats, step-ups, and progressive overload.
- Top Pick: Bowflex SelectTech 552 – Space-saving and adjusts from 5-52 lbs in seconds.
3. Barbell Hip Thrust Pad
- Why You Need It: Cushions your hips during heavy hip thrusts.
- Top Pick: Yes4All Barbell Pad – Extra-thick padding for maximum comfort.
4. Non-Slip Yoga Mat
- Why You Need It: Essential for glute bridges, fire hydrants, and floor exercises.
- Top Pick: Gaiam Premium Yoga Mat – 6mm thickness for joint support.
5. Whey Protein Powder
- Why You Need It: Supports muscle recovery and growth.
- Top Pick: Optimum Nutrition Gold Standard – 24g protein per scoop, delicious flavors.
6. Weightlifting Gloves
- Why You Need It: Improves grip for deadlifts and Romanian deadlifts.
- Top Pick: Trideer Weightlifting Gloves – Breathable and padded for heavy lifts.
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Grab these essentials, follow Krissy’s guide, and tag us in your progress! 🍑
👉 Download Krissy’s FREE Glute Guide
Call To Action: Start Growing Today!
Ready to Sculpt Your Dream Glutes? Start Today! Don’t wait any longer to transform your glutes!
Download Krissy’s FREE 4-Week Glute Growth Guide HERE and get instant access to her proven workout plan, plus a bonus printable workout tracker!
Share your progress with #KrissyCelaGlutes and connect with others on the same journey!
Tag @polia in your progress pics—she loves cheering on her community!
Final Note: Consistency is key. Track your lifts, prioritize recovery, and trust the process. Your dream glutes are closer than you think! 💪
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