A glute pump workout to build a booty for days

If you want to sculpt those beautiful, powerful glutes and unlock newfound confidence, you’ve come to the right place. Leg days can leave you with a glute pump workout worth every rep you push.

Strong, shapely glutes aren’t just about aesthetics; they’re the foundation of strength and functional fitness. Whether you aim to rock your favorite pair of jeans, improve your athletic performance, or simply feel more empowered daily, a glute pump workout is the key to unlocking your potential.

So, grab your workout gear, prepare to feel the burn, and let’s get started on sculpting those enviable glutes that will have you strutting your stuff with confidence in no time.

What is a glute pump workout?

A glute pump workout is a type of workout that is specifically designed to target the glute muscles, or the muscles in the buttocks.

Your glute muscles are responsible for hip extension, abduction and external rotation. A glute pump workout typically consists of exercises that work the glutes from all angles, such as hip thrusts, squats and lunges.

Muscles of your glutes or butt

The three muscles that make up the glutes don’t just make your backside look good when strong and defined. They also contribute to stability and mobility, working with connected muscle groups.

Gluteus maximus. This is the largest glute muscle, responsible for the shape of your butt. It helps keep us upright when sitting or standing. Your gluteus maximus is also important for activities that require generating force from your lower body: jumping, running, standing up, climbing a staircase, etc.
Gluteus medius. The gluteus medius is between the gluteus maximus and gluteus minimus. Its role, like the gluteus minimus, is to help with the rotation of the leg and the stabilization of the pelvis.
Gluteus minimus. The smallest and deepest of the three main glute muscles, the gluteus minimus is also an important part of rotating lower limbs and keeping the pelvis stable when we move.

Best exercises for glute pump workout

Hip thrusts

Sit on the ground with your shoulder blades against a bench or elevated surface and a barbell resting on your hips.
Place your feet flat on the ground with your knees bent at a 90-degree angle.
Drive your hips up towards the ceiling, squeezing your glutes at the top of the movement.
Lower your hips back to the ground, keeping tension in your glutes throughout the movement.

Sumo squats

Select a dumbbell and position it at the front of your chest with one hand under each edge of the dumbbell.
Take a deep breath and descend by simultaneously pushing the hips back and bending the knees.
Once your thighs reach parallel with the floor, begin to reverse the movement.
Keep your abs braced and drive your feet through the floor.
Drive back to the starting position and repeat for the desired number of repetitions.

Dumbbell deadlifts

woman standing in black leggings and blue shirt in starting position for deadliffs

woman standing in black leggings and blue shirt doing deadlifts

Stand with your feet hip-width apart while holding a pair of dumbbells in front of you.
Bend at the hips and knees, lowering your torso until it’s almost parallel with the floor as if you are closing a door with your glutes.
Allow your arms to hang down in front of your knees and shins. Make sure you keep your back in a neutral position.
You should lower yourself into position slowly and in a controlled manner.
From this position, stand up straight while keeping your back in a straight line (neutral position).
Squeeze your glutes as you straighten, pushing through the ball and heel of your foot.

Single leg deficit reverse lunge

woman doing deficit reverse lunge off of a step in the gym

Start standing behind a box or platform that is a few inches high.
Place one foot on an elevated platform with your foot centered and toes pointing forward.
Step back with your other foot and lower the back knee until it is a few inches from the ground.
Keep your chest up and your core engaged as you lower into the lunge.
Push through your front foot to rise to the starting position, driving the back knee up in front of you.
Repeat for the designated amount of reps, then switch sides.

Bulgarian split squats

dumbbell HIIT workout bulgarian split squat

Stand with your back to a bench or stable surface.
Place your right foot behind you on the bench and the left foot planted on the ground. This should resemble a lunge position.
Hold a pair of dumbbells in your hands and keep your chest tall and core tight.
Lunge down to the ground until you’ve reached full range of motion.
The majority of the weight should be kept over the front foot with the additional weight on the rear foot.
To stand back up, drive through the heel on your front foot and come back to a standing position.

Resistance band kick backs

woman on hands and knees setting up for resistance band table top kickbacks

woman on hands and knees doing resistance band table top kickbacks

Get down on your hands and knees with a free band under your hands and around the arch of your foot.
Keep your hips directly over your knees and your shoulders over your wrists.
Engage your core and kick your left foot directly behind your, making a straight line from your foot to your head.
Squeeze your glutes while extending your leg.
Return your knee to the starting position under control.

Why do a glute pump workout?

There are many benefits to doing a glute pump workout. A strong gluteus maximus (the largest glute muscle) can help to improve posture, reduce back pain, and improve athletic performance. Additionally, a well-developed gluteus maximus can help to create a more hourglass-shaped figure.

Here is a glute pump workout:

Barbell hip thrusts: 3 sets of 10-12 reps
Squats: 3 sets of 10-12 reps
Lunges: 3 sets of 10-12 reps per leg
Glute bridge: 3 sets of 15-20 reps
Cable kickbacks: 3 sets of 10-12 reps per leg

Three benefits of a glute pump workout

1. Improved posture: A strong butt helps to keep your pelvis in alignment and your spine in a neutral position. This can lead to improved posture and reduced back pain.

2. Reduced back pain: The glutes extend and stabilize the hips. The lower back can take on too much stress when the glutes are weak, leading to pain. A glute pump workout can help to strengthen the glutes and reduce back pain.

3. Improved athletic performance: The glutes involve many athletic movements, such as running, jumping and squatting. Strong glutes can help you to run faster, jump higher and lift more weight.

Bonus benefit: More shapely figure. A well-developed gluteus maximus can help to create a more hourglass-shaped figure.