🔥 6 Golden Movements to Build a Round, Strong Booty
1. Barbell Hip Thrust – The Glute Maximus MVP
Effect: Deep isolation of the gluteus maximus, excellent for hypertrophy and shape.
How to:
Rest your upper back on a bench, barbell across hips (pad with a towel for comfort)
Drive hips up using your heels
Squeeze at the top for 2 seconds, then lower slowly
📊 Research-backed: EMG studies show hip thrusts activate 40% more glute muscle than squats.
👖 Style Tip: High-waisted bike shorts offer core support and prevent exposure during thrusts.
2. Bulgarian Split Squats – Unilateral Power + Posture Fixer
Effect: Balances leg strength and targets the gluteus medius.
How to:
Place your back foot on a bench, front foot flat on the ground
Lean forward slightly, squat until your thigh is parallel to the floor
Push back up through the front heel
💪 Pro Tip: Add dumbbells for greater resistance and deeper burn
👚 Pair with a high-support sports bra to stay focused and stable.
3. Hip Bridge – Beginner-Friendly Glute Activator
Effect: Wakes up the glutes and builds foundational strength.
How to:
Lie on your back, knees bent
Lift hips until shoulders, hips, and knees are aligned
Squeeze glutes, then lower slowly
🔁 Want more? Add a resistance band or try single-leg glute bridges for intensity.
🧦 Outfit Suggestion: Wear compression tights for warmth and support.
4. Romanian Deadlift – Hamstring & Glute Synergy
Effect: Strengthens posterior chain — great for athletic power.
How to:
Hold dumbbells or a barbell
Slightly bend knees and hinge at the hips
Lower weight close to your legs, then stand tall
📌 Form key: Keep your back straight and weights close to your thighs to avoid injury.
🩳 Go for four-way stretch shorts to allow full range of motion.
5. Step-Up Training – Functional Strength Builder
Effect: Improves real-world glute endurance (e.g., climbing stairs).
How to:
Step onto a 30–50 cm high box with your entire foot
Drive through the heel to stand, then lower slowly
Alternate legs or hold a kettlebell
🏋️♀️ Daily Tip: Engage your glutes intentionally when climbing stairs to turn daily life into a workout!
👟 Train in non-slip workout shoes to stay safe and stable.
6. Cable Kickbacks – Sculpt the Upper Glutes
Effect: Targets the top edge of the glutes for a rounded, lifted appearance.
How to:
Attach a resistance band or ankle strap to your leg
Kick backward and slightly upward
Pause for 1 second at the top, then return
🏡 No machine? Try donkey kicks — highly effective and home-friendly.
🚫 Glute Training Mistakes to Avoid
❌ Movement Errors
Knees caving in: Turn your feet out 15° to protect your joints
Overarching during bridges: Power through glutes, not the lower back
Rounded back in deadlifts: Keep your spine neutral to avoid injury
❌ Equipment Mistakes
Baggy pants = instability → Wear high-waisted leggings for core support
Lack of support = distraction → Choose intense-impact sports bras
Barefoot = risk → Always wear training shoes with grip
🛠️ Recovery Tips to Maximize Your Gains
Foam roll: Especially the glutes and piriformis after workouts
Refuel right: Eat protein + carbs within 30 minutes
Sleep deep: 7–8 hours is essential for muscle repair
🎽 Flexlara Glute Training Gear Checklist
✅ Essentials:
Fleece-lined tights: Keep warm & covered during squats
High-support sports bras: Minimize bounce, maximize focus
Anti-slip shoes: Boost performance in step-ups and deadlifts
✅ Advanced:
Four-way stretch shorts: Reduce chafing + stash your phone
Compression waist belt: Supports lumbar during heavy lifting
Smart fitness tracker: Monitor heart rate zones to prevent overtraining
🛍️ Explore Flexlara’s full hip training collection to upgrade your workouts in style and performance.
💡 Final Advice: 8 Weeks to a Stronger, More Confident You
Glute training isn’t a quick fix — it’s an investment in balance, strength, and confidence. Combine the right exercises with high-quality gear and consistent recovery, and you’ll unlock the athletic and aesthetic potential of your body.
💪 Ready to Build That Peach?
👉 Shop Flexlara’s Glute-Focused Activewear
👉 Download the FREE “Butt Training Plan PDF” (includes video demonstrations)
👉 Learn more from glute expert Bret Contreras, PhD
This season, let your glutes be your badge of strength. 🍑