How to Grow Your Glutes - Booty by Science

by Coach Troi | The Body Lab by Troi

If you’ve been squatting for months and your booty still isn’t where you want it to be, here’s the truth: building glutes is more than just “doing leg day.” It’s about training with intention, targeting all three glute muscles, and following the science of hypertrophy.

Step 1: Know Your Glutes
Your booty is made up of three muscles—the gluteus maximus (the power muscle), gluteus medius (upper-side shaping), and gluteus minimus (hip stability). When you train all three, you get that lifted, round look and better strength for everything from climbing stairs to crushing your workouts.

Step 2: Train 2–3 Times a Week
To see growth, hit your glutes multiple times a week with a mix of compound lifts (hip thrusts, squats, deadlifts) and accessory work (clamshells, band walks, kickbacks).

Step 3: Progressive Overload
Don’t keep lifting the same weight forever—gradually increase the weight, reps, or sets to keep challenging your muscles. No challenge = no change.

Step 4: Activate Before You Lift
Glutes can be “lazy” from too much sitting. A quick warm-up with banded walks, clamshells, or glute bridges will fire them up so they actually work during your lifts.

Step 5: Recover Like It’s Part of the Plan
Growth happens when you rest. Take 1–2 days off between glute days and aim for 7–9 hours of sleep.

Shameless Plug: Want my exact 5-week plan that targets all three glute muscles with science-backed moves?

Grab Troi’s Glute Guide and stop guessing