(Main image: USA Physique IFBB Wellness Pro Amanda Wright)

Let’s be honest: you’re frustrated. You’ve been busting your butt (literally) in the gym, giving it your all, but when you look in the mirror—or worse, at your competition placings—it feels like your glutes just aren’t cutting it. Sound familiar? I’ve been there. I’ve seen it. And trust me, I know how discouraging it can be.

Here’s the thing: building glutes that steal the show—whether that’s on stage or at the gym—isn’t about working harder; it’s about working smarter. Too many bikini and wellness competitors get caught in the trap of doing endless squats or throwing random exercises at the wall, hoping something sticks. Spoiler alert: it doesn’t.

So, let’s cut the guesswork. I’m here to help you focus on what really works. These are the exact strategies we use to help our clients build strong, sculpted glutes that turn heads everywhere they go. Ready? Let’s get to it.

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1. Feel the Burn: Prioritize the Mind-Muscle Connection

If you’re not feeling your glutes working during every rep, you’re missing out on serious progress. Slow it down. Focus on the stretch, the contraction, and that sweet, sweet burn. And yes, this might mean lowering the weight at first—because compensating with your hamstrings or lower back isn’t doing you any favors.

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2. Hit the Right Moves: Focus on Hip Extension

Not all exercises are created equal when it comes to glute growth. The gluteus maximus is your powerhouse for hip extension, so you need to prioritize movements like hip thrusts, pull-throughs, and sumo deadlifts. If these aren’t already staples in your routine, now’s the time to make them non-negotiable.

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3. Get Tactical with Unilateral Exercises

When you’re doing movements like Bulgarian split squats or step-ups, a slight forward lean can shift the focus to your glutes instead of your quads. Keep your weight in your front heel, and imagine pulling yourself up with your glutes—it makes all the difference.

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4. Press Through Your Heels

Speaking of heels, this is your new mantra: heel drive is glute activation. Whether you’re squatting, lunging, or thrusting, pressing through your heels puts the emphasis exactly where it belongs—on those glutes. Push through your toes, and you’re letting your quads steal the show.

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5. Bands: Small Tool, Big Impact

If you’re not using resistance bands yet, you’re missing out on a game-changer. Bands placed above your knees during exercises like hip thrusts, squats, and lateral walks force your glutes to work overtime. Not only does this increase activation, but it also helps improve knee alignment (bonus points for injury prevention!).

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6. Slow It Down: Control the Eccentric Phase

Here’s a quick hack for bigger gains: lower the weight slowly. That eccentric phase—when you’re lowering the weight—is where a lot of muscle-building magic happens. Try taking 3–5 seconds to lower during movements like Romanian deadlifts or hip thrusts. It’s tough, but worth it.

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7. Pause for Effect: Isometric Holds

Isometric holds are one of those small tweaks that pack a punch. During exercises like hip thrusts or KAS thrusts, pause for 2–3 seconds at the top of the movement. It maximizes tension on your glutes and makes those muscles work harder. Yes, it burns—but that burn is your best friend.

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8. Say Goodbye to Quad Dominance

If your quads are doing all the work, your glutes aren’t going to grow. Adjust your stance and form to reduce quad involvement. For example:

• In squats, use a wider stance and push your hips back.
• In step-ups, use a higher step and focus on pulling yourself up with your glutes—not launching off your toes.

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9. Don’t Go Overboard with Hinges

Hinge movements like Romanian deadlifts are fantastic for glutes, but if your hamstrings are taking over, you’re losing that glute isolation. Keep a slight bend in your knees, focus on the stretch in your glutes, and make the squeeze at the top intentional—not just about moving heavy weight.

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10. Train Glutes 2–3 Times Per Week

The glutes are big, powerful muscles with great recovery capacity. That means frequent training is your friend. Aim for 2–3 sessions per week, and split them into strength-focused and hypertrophy-focused days. And don’t forget to cover all your bases—thrust/bridge, hinge, squat/press, and abduction movements. For wellness competitors, three times a week is the sweet spot.

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Bonus: Progressive Overload is Non-Negotiable

Let’s make one thing clear: no matter how perfect your form or exercise selection is, you won’t see progress without progressive overload. This means challenging your glutes over time—whether that’s adding more weight, more reps, or more time under tension. Track your lifts, set goals, and don’t shy away from pushing your limits.

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Final Thoughts

Building stage-worthy glutes isn’t about magic exercises or trendy workouts—it’s about consistent, intentional effort. These strategies aren’t just tweaks; they’re the game-changers that separate top competitors from everyone else. Apply this to the program in our "FREE eBook "Booty Blueprint", and take your glutes to the next level...and beyond.

I know it’s frustrating when you feel like you’re doing everything right but still not seeing results. But with the right plan, the right mindset, and a little patience, you will get there. You deserve to walk onto that stage with confidence, knowing your glutes are a showstopper.

Let’s stop spinning our wheels and start building the glutes you’ve been dreaming of. You’ve got this.

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