Updated August 2026 · Evidence-led glute training for strength, shape and athletic power
Written by Paul Carroll — BSc (Hons) Sport Science, former British University Heavyweight Boxing Champion, former Great Britain international decathlete and an experienced strength and boxing coach.
8 Best Glute Exercises for Women: Strength, Shape & Athletic Power
Build stronger glutes with practical home and gym exercises, clear progression guidance and a performance-focused example from UFC champion Mackenzie Dern.
5.0 from 54 Google Reviews · 4.5 from 15 Trustpilot reviews · 25+ years coaching
Suitable for complete beginners · Home and gym options included · Private London and online coaching available
8
Key exercises
Strength, shape and stability
2
Complete workouts
Home and gym programmes
25+
Years coaching
Strength, boxing and performance
2–3
Weekly sessions
With recovery between harder sessions
Quick answer
What are the best exercises for your glutes?
Strong glutes support lifting, balance, posture and athletic power.
The best glute programme combines a hip-extension exercise, a hip hinge, a squat or lunge, a single-leg movement and a lateral stability exercise.
For most women, that means choosing from hip thrusts, Romanian deadlifts, Bulgarian split squats, reverse lunges, step-ups, squats, glute bridges and lateral band work. No single movement does everything. The best result comes from good technique, progressive resistance, enough weekly training and a plan you can repeat consistently.
For muscle and shape
Use progressive resistance with hip thrusts, squats, split squats and Romanian deadlifts.
For beginners at home
Begin with glute bridges, supported reverse lunges, step-ups and controlled band exercises.
For boxing and sport
Add single-leg strength, hip stability and movement drills so strength transfers into balance and footwork.
For a “booty workout”
Treat the popular phrase as glute training: use resistance and progression rather than relying only on high-repetition burn.
Body shape also reflects genetics, muscle attachment points and body-fat distribution. Training can build muscle and strength, but it cannot guarantee one identical shape for everybody.
Understand the muscles
Glute anatomy: maximus, medius and minimus
The glutes are not one muscle. A balanced programme trains powerful hip extension as well as the lateral stability and pelvic control needed for walking, running, single-leg exercise and athletic movement.
The three main gluteal muscles contribute differently to hip power, stability and movement control.
Gluteus maximus
The largest glute muscle. It is heavily involved in hip extension, rising from a squat, climbing, sprinting and producing force through the hips.
Gluteus medius
Important for controlling the pelvis and thigh during single-leg standing, stepping, changing direction and lateral movement.
Gluteus minimus
Works with the medius to support hip stability, pelvic alignment and controlled movement of the thigh.
The main exercise guide
The 8 best glute exercises for women
These movements cover hip extension, hip hinging, squatting, lunging, single-leg control and lateral stability. You do not need all eight in every session. Choose four or five that match your equipment, experience and goal.
01
Hip thrust
Best for: direct glute loading and strong hip extension.
Support the upper back on a stable bench, keep the ribs controlled and drive the hips upward until the torso and thighs form a strong line. Finish with the glutes rather than arching the lower back.
Best for: glutes and hamstrings through a controlled hip hinge.
Keep the weights close, soften the knees and send the hips backwards while maintaining a stable trunk. Stop when you reach the depth you can control without rounding or forcing the range.
Best for: single-leg strength, balance and glute loading.
Place the rear foot on a low support and lower under control through the front leg. A slightly longer stance and modest forward torso angle can increase the hip demand, provided the position remains stable.
Best for: practical single-leg strength and pelvic control.
Use a stable platform that allows you to control the whole movement. Drive through the working leg and avoid pushing excessively from the trailing foot. Increase height only when balance and alignment remain consistent.
Beginner option: low step with nearby support. Typical range: 8–12 each side.
05
Reverse lunge
Best for: glute strength with a controlled stepping pattern.
Step backwards far enough to create a stable base, lower with control and return through the front leg. Keep the front foot planted and the knee tracking in line with the foot.
Beginner option: hold a stable support. Typical range: 8–12 each side.
06
Squat or sumo squat
Best for: building lower-body strength with the glutes working alongside the thighs.
Choose the stance that allows your hips, knees and feet to move comfortably together. Sit down between the hips, maintain control and use a depth that you can own without collapsing or losing position.
Beginner option: sit-to-stand or box squat. Typical range: 8–15 repetitions.
07
Glute bridge
Best for: learning hip extension without needing a gym.
Lie with the feet planted, gently brace and lift the hips by squeezing the glutes. Pause briefly at the top without forcing the lower back into a large arch. Progress with a band, load or single-leg variation only when ready.
Beginner option: shorter range and slower tempo. Typical range: 12–20 repetitions.
08
Lateral band walk
Best for: glute medius work and lateral hip control.
Use a light band and an athletic stance. Step sideways without letting the feet snap together or the knees collapse inward. This is a useful supporting exercise, but it should not replace progressive compound strength work.
Alternative: side-lying hip abduction. Typical range: 10–15 steps each way.
Are hip thrusts the single best glute exercise?
Hip thrusts are excellent, but they are not the only effective option. A controlled trial found that hip-thrust and back-squat training produced similar gluteal growth, while the squat produced more thigh growth. A broader 2025 systematic review also supports using several resistance-training patterns for gluteus maximus development.
Mackenzie Dern: glute strength built for athletic performance
Mackenzie Dern’s powerful lower-body development is relevant because her sport demands far more than appearance. Elite grappling and MMA require hip control, balance, strength, positional pressure and the ability to produce force repeatedly.
UFC 330 fight-week note
Dern is scheduled to make her first UFC strawweight title defence against Gillian Robertson at UFC 330 in Philadelphia on 15 August 2026. This article uses her only as an athletic example; it is not affiliated with or endorsed by Mackenzie Dern or the UFC. View the official UFC event →
What can we learn from Mackenzie Dern’s workout posts?
The photograph in this official training post places Dern beside a loaded barbell. It shows a real strength-training environment, but the image alone does not prove which lift, load or programme she used.
A separate workout post on Dern’s own account is more specific: it lists hip thrusts, sumo squats, leg curls, incline walking and stretching. Those exercises fit a rounded lower-body programme by combining hip extension, squatting, hamstring work and conditioning.
Strength supports athletic movement; it does not replace sport practice.
Visible muscle development comes from repeated training, recovery and nutrition.
A strong programme trains several movement patterns rather than one fashionable exercise.
Official Instagram post from Mackenzie Dern. Embedded from the original source.
Strength in competition
Where lower-body strength becomes athletic skill
Fight footage puts the strength discussion into context. In MMA, the glutes contribute to a stable stance, hip extension, changes of direction and recovering balance, while working with the quadriceps, hamstrings, calves and trunk.
The lesson is not that one exercise creates a fighter’s physique. It is that progressive strength training can support the technical practice, conditioning and movement skills required by the sport.
Mackenzie Dern fight highlights from the verified UFC Europe Instagram account. Embedded from the original source.
Put the exercises together
Two practical glute workouts: home and gym
Choose one programme, begin with a manageable level and keep a record of your repetitions and resistance. Stop if an exercise causes sharp, worsening or unexplained pain rather than normal muscular effort.
30–40 minutes · Beginner-friendly
Home glute workout
Glute bridge: 3 sets of 12–15
Supported reverse lunge: 3 sets of 8–10 each side
Low step-up: 3 sets of 8–10 each side
Bodyweight or band squat: 3 sets of 10–15
Lateral band walk: 2 sets of 10 steps each way
Rest approximately 60–90 seconds between harder sets. Add a light band or dumbbell only when the bodyweight version is controlled.
For glute exercises with dumbbells, use the Romanian deadlift, split squat, step-up and reverse lunge below. A barbell or machine is optional rather than essential.
Hip thrust: 3 sets of 8–12
Romanian deadlift: 3 sets of 8–10
Bulgarian split squat: 3 sets of 8 each side
Step-up or reverse lunge: 2 sets of 10 each side
Band walk or hip abduction: 2 sets of 12–20
Use a load that makes the final repetitions challenging while still allowing consistent technique. Longer rests may be appropriate for heavier compound sets.
Train twice weekly first
Two well-planned sessions are enough for many beginners. A third session can be added when recovery and technique are good.
Progress one variable
Add a small amount of resistance, one or two repetitions, an extra set or better control—not everything at once.
Recover and repeat
Muscle growth depends on repeatable training plus adequate food, protein, sleep and time between harder sessions.
The 2026 American College of Sports Medicine position stand emphasises individualised, consistent resistance training and approximately ten weekly sets per muscle group for hypertrophy as a useful general target—not a compulsory number for every beginner. Read the ACSM summary →
Technique and muscle awareness
Why can’t I feel my glutes working?
Not feeling a dramatic burn does not automatically mean the glutes are inactive. But poor setup, excessive load, limited control or using a movement that does not suit you can shift effort towards the thighs, hamstrings or lower back.
Reduce the load
Use a weight that allows you to control the lowering phase, keep a stable trunk and finish the movement without compensating.
Adjust stance and range
Small changes to foot position, stride length, platform height or depth can improve comfort and put the target muscles in a better position.
Use a short activation warm-up
One or two easy sets of bridges or band walks may improve awareness, but avoid exhausting the glutes before the main strength work.
Get technique checked
Individual feedback can identify whether the issue is exercise choice, setup, stability, range, progression or simply unrealistic expectations about muscle sensation.
When to seek clinical advice: persistent pain, numbness, weakness, symptoms travelling down the leg, unexplained loss of function or pain that worsens despite reducing training should be assessed by an appropriate healthcare professional. This article is general training information, not a diagnosis or rehabilitation plan.
Strength that carries into movement
How strong glutes support boxing and MMA
Punching and combat movement involve the whole body. Force is created against the floor and transferred through the legs, hips and trunk. Strong glutes can support that process, but strength must still be coordinated through sport-specific technique.
Stable stance
Hip and single-leg strength can help maintain position while stepping, defending and changing direction.
Hip drive
The glutes contribute to forceful hip extension and control as the body accelerates and decelerates.
Footwork and pivots
Glute medius and minimus help control the pelvis and thigh during stepping and single-leg loading.
Grappling positions
Hip extension, rotation and pelvic control are repeatedly used when bridging, posting and changing position.
“Most people think glute training is just about shape. In reality, stronger glutes improve posture, movement and power. In boxing, they help you create a stronger base and use the hips more effectively—but technique still decides how that strength is expressed.”
Paul Carroll · Boxing Trainer London
Shadow boxing and padwork can apply lower-body strength through movement and conditioning, but they are not replacements for progressive resistance if your main goal is larger or stronger glutes. Read more in How to Punch Harder.
Personal coaching
Glute strength and boxing-based personal training
Private coaching can combine glute strength, full-body resistance work, boxing technique and conditioning according to your goal. It is suitable for women who want a structured plan without having to design every exercise, progression and session alone.
Private London coaching
£75–£95
In-person sessions
Train at an agreed home, office, suitable outdoor space, residential gym, hotel gym or private location across London.
Train from anywhere
£65
Live online session
Receive live coaching, exercise adaptation and structured progression from home or while travelling.
Built around you
1-to-1
Individual progression
Exercise selection, resistance, boxing content and weekly structure are adapted to your experience, equipment and priorities.
Paul Carroll — founder of Boxing Trainer London and experienced private coach.
Paul, founder of Boxing Trainer London, combines first-hand boxing experience, high-level athletics and sport science with more than 25 years of coaching. His approach to glute training is practical: select movements that suit the individual, build control and then progress the resistance instead of chasing random exercise trends.
Former British University Heavyweight Boxing Champion
Former Great Britain international decathlete
BSc (Hons) Sport Science
Advanced Personal Trainer
25+ years coaching beginners, professionals and white-collar boxers
There is no single winner for every goal. Hip thrusts are excellent for direct hip extension; squats and split squats train the glutes with the thighs; Romanian deadlifts load the hip hinge; and step-ups build practical single-leg strength.
How often should women train glutes?
Two glute-focused sessions per week are a practical starting point. Some women progress to three sessions when the weekly workload is distributed sensibly and recovery remains good.
Can I build glutes at home?
Yes. Bridges, lunges, step-ups, squats and band work can build strength at home. Continued progress eventually requires harder variations, more repetitions, slower tempo or additional resistance.
Is a booty workout the same as glute training?
“Booty workout” is a popular name for glute-focused exercise. Effective glute training still needs appropriate resistance, progression and recovery rather than relying only on pulses, bands or a temporary burning sensation.
Are hip thrusts better than squats?
They emphasise different movement patterns. Research has found similar gluteal growth from hip-thrust and squat training in one controlled comparison, while squats produced more thigh growth. Many programmes benefit from using both.
Why do I feel squats mainly in my thighs?
Squats naturally train the thighs as well as the glutes. Your proportions, stance, depth and technique affect where you feel the movement. Add a hip hinge or hip thrust if you want more direct glute work.
Does boxing build the glutes?
Boxing footwork, pivots and conditioning use the hips and legs, but boxing alone is not the most reliable glute-building method. Combine boxing with progressive strength training if muscle and strength are the main goals.
Do I need heavy weights to grow glutes?
Not necessarily. Several resistance levels can work when sets are sufficiently challenging and progressed over time. Beginners can improve with bodyweight, bands and dumbbells before needing heavier loads.
Can I book private glute training in London?
Yes. Paul offers private 1-to-1 strength and boxing-based personal training across London. Sessions can include glute strength, posture, movement, conditioning and boxing according to your goals.
Related training guides
Choose the page that matches your goal
Women’s Boxing London
Private beginner-friendly boxing coaching for women across London.
Tell Paul your current training level, location, available equipment and whether your priority is strength, shape, boxing performance or general fitness. He will explain the most realistic coaching options.
Updated August 2026 · Evidence-led glute training for strength, shape and athletic power
Written by Paul Carroll — BSc (Hons) Sport Science, former British University Heavyweight Boxing Champion, former Great Britain international decathlete and an experienced strength and boxing coach.
8 Best Glute Exercises for Women: Strength, Shape & Athletic Power
Build stronger glutes with practical home and gym exercises, clear progression guidance and a performance-focused example from UFC champion Mackenzie Dern.
5.0 from 54 Google Reviews · 4.5 from 15 Trustpilot reviews · 25+ years coaching
WhatsApp Paul
Suitable for complete beginners · Home and gym options included · Private London and online coaching available
8
Key exercises
Strength, shape and stability
2
Complete workouts
Home and gym programmes
25+
Years coaching
Strength, boxing and performance
2–3
Weekly sessions
With recovery between harder sessions
Quick answer
What are the best exercises for your glutes?
The best glute programme combines a hip-extension exercise, a hip hinge, a squat or lunge, a single-leg movement and a lateral stability exercise.
For most women, that means choosing from hip thrusts, Romanian deadlifts, Bulgarian split squats, reverse lunges, step-ups, squats, glute bridges and lateral band work. No single movement does everything. The best result comes from good technique, progressive resistance, enough weekly training and a plan you can repeat consistently.
For muscle and shape
Use progressive resistance with hip thrusts, squats, split squats and Romanian deadlifts.
For beginners at home
Begin with glute bridges, supported reverse lunges, step-ups and controlled band exercises.
For boxing and sport
Add single-leg strength, hip stability and movement drills so strength transfers into balance and footwork.
For a “booty workout”
Treat the popular phrase as glute training: use resistance and progression rather than relying only on high-repetition burn.
Body shape also reflects genetics, muscle attachment points and body-fat distribution. Training can build muscle and strength, but it cannot guarantee one identical shape for everybody.
Understand the muscles
Glute anatomy: maximus, medius and minimus
The glutes are not one muscle. A balanced programme trains powerful hip extension as well as the lateral stability and pelvic control needed for walking, running, single-leg exercise and athletic movement.
Gluteus maximus
The largest glute muscle. It is heavily involved in hip extension, rising from a squat, climbing, sprinting and producing force through the hips.
Gluteus medius
Important for controlling the pelvis and thigh during single-leg standing, stepping, changing direction and lateral movement.
Gluteus minimus
Works with the medius to support hip stability, pelvic alignment and controlled movement of the thigh.
The main exercise guide
The 8 best glute exercises for women
These movements cover hip extension, hip hinging, squatting, lunging, single-leg control and lateral stability. You do not need all eight in every session. Choose four or five that match your equipment, experience and goal.
01
Hip thrust
Best for: direct glute loading and strong hip extension.
Support the upper back on a stable bench, keep the ribs controlled and drive the hips upward until the torso and thighs form a strong line. Finish with the glutes rather than arching the lower back.
Beginner option: floor glute bridge. Typical range: 8–12 controlled repetitions.
02
Romanian deadlift
Best for: glutes and hamstrings through a controlled hip hinge.
Keep the weights close, soften the knees and send the hips backwards while maintaining a stable trunk. Stop when you reach the depth you can control without rounding or forcing the range.
Beginner option: resistance-band or light dumbbell hinge. Typical range: 8–12 repetitions.
03
Bulgarian split squat
Best for: single-leg strength, balance and glute loading.
Place the rear foot on a low support and lower under control through the front leg. A slightly longer stance and modest forward torso angle can increase the hip demand, provided the position remains stable.
Beginner option: supported stationary split squat. Typical range: 8–10 each side.
04
Step-up
Best for: practical single-leg strength and pelvic control.
Use a stable platform that allows you to control the whole movement. Drive through the working leg and avoid pushing excessively from the trailing foot. Increase height only when balance and alignment remain consistent.
Beginner option: low step with nearby support. Typical range: 8–12 each side.
05
Reverse lunge
Best for: glute strength with a controlled stepping pattern.
Step backwards far enough to create a stable base, lower with control and return through the front leg. Keep the front foot planted and the knee tracking in line with the foot.
Beginner option: hold a stable support. Typical range: 8–12 each side.
06
Squat or sumo squat
Best for: building lower-body strength with the glutes working alongside the thighs.
Choose the stance that allows your hips, knees and feet to move comfortably together. Sit down between the hips, maintain control and use a depth that you can own without collapsing or losing position.
Beginner option: sit-to-stand or box squat. Typical range: 8–15 repetitions.
07
Glute bridge
Best for: learning hip extension without needing a gym.
Lie with the feet planted, gently brace and lift the hips by squeezing the glutes. Pause briefly at the top without forcing the lower back into a large arch. Progress with a band, load or single-leg variation only when ready.
Beginner option: shorter range and slower tempo. Typical range: 12–20 repetitions.
08
Lateral band walk
Best for: glute medius work and lateral hip control.
Use a light band and an athletic stance. Step sideways without letting the feet snap together or the knees collapse inward. This is a useful supporting exercise, but it should not replace progressive compound strength work.
Alternative: side-lying hip abduction. Typical range: 10–15 steps each way.
Are hip thrusts the single best glute exercise?
Hip thrusts are excellent, but they are not the only effective option. A controlled trial found that hip-thrust and back-squat training produced similar gluteal growth, while the squat produced more thigh growth. A broader 2025 systematic review also supports using several resistance-training patterns for gluteus maximus development.
Read the hip-thrust versus squat trial → Read the 2025 systematic review →
Elite combat-sport example
Mackenzie Dern: glute strength built for athletic performance
Mackenzie Dern’s powerful lower-body development is relevant because her sport demands far more than appearance. Elite grappling and MMA require hip control, balance, strength, positional pressure and the ability to produce force repeatedly.
UFC 330 fight-week note
Dern is scheduled to make her first UFC strawweight title defence against Gillian Robertson at UFC 330 in Philadelphia on 15 August 2026. This article uses her only as an athletic example; it is not affiliated with or endorsed by Mackenzie Dern or the UFC. View the official UFC event →
What can we learn from Mackenzie Dern’s workout posts?
The photograph in this official training post places Dern beside a loaded barbell. It shows a real strength-training environment, but the image alone does not prove which lift, load or programme she used.
A separate workout post on Dern’s own account is more specific: it lists hip thrusts, sumo squats, leg curls, incline walking and stretching. Those exercises fit a rounded lower-body programme by combining hip extension, squatting, hamstring work and conditioning.
See Mackenzie Dern’s glute-and-hamstring workout post →
Official Instagram post from Mackenzie Dern. Embedded from the original source.
Strength in competition
Where lower-body strength becomes athletic skill
Fight footage puts the strength discussion into context. In MMA, the glutes contribute to a stable stance, hip extension, changes of direction and recovering balance, while working with the quadriceps, hamstrings, calves and trunk.
The lesson is not that one exercise creates a fighter’s physique. It is that progressive strength training can support the technical practice, conditioning and movement skills required by the sport.
For the business and financial side of elite MMA, read UFC fighter pay explained →
Mackenzie Dern fight highlights from the verified UFC Europe Instagram account. Embedded from the original source.
Put the exercises together
Two practical glute workouts: home and gym
Choose one programme, begin with a manageable level and keep a record of your repetitions and resistance. Stop if an exercise causes sharp, worsening or unexplained pain rather than normal muscular effort.
30–40 minutes · Beginner-friendly
Home glute workout
Rest approximately 60–90 seconds between harder sets. Add a light band or dumbbell only when the bodyweight version is controlled.
Want a shorter full-body session to use between glute workouts? Try these 10, 20 and 30-minute home workouts →
45–60 minutes · Progressive resistance
Gym or dumbbell glute workout
For glute exercises with dumbbells, use the Romanian deadlift, split squat, step-up and reverse lunge below. A barbell or machine is optional rather than essential.
Use a load that makes the final repetitions challenging while still allowing consistent technique. Longer rests may be appropriate for heavier compound sets.
Train twice weekly first
Two well-planned sessions are enough for many beginners. A third session can be added when recovery and technique are good.
Progress one variable
Add a small amount of resistance, one or two repetitions, an extra set or better control—not everything at once.
Recover and repeat
Muscle growth depends on repeatable training plus adequate food, protein, sleep and time between harder sessions.
The 2026 American College of Sports Medicine position stand emphasises individualised, consistent resistance training and approximately ten weekly sets per muscle group for hypertrophy as a useful general target—not a compulsory number for every beginner. Read the ACSM summary →
Technique and muscle awareness
Why can’t I feel my glutes working?
Not feeling a dramatic burn does not automatically mean the glutes are inactive. But poor setup, excessive load, limited control or using a movement that does not suit you can shift effort towards the thighs, hamstrings or lower back.
Reduce the load
Use a weight that allows you to control the lowering phase, keep a stable trunk and finish the movement without compensating.
Adjust stance and range
Small changes to foot position, stride length, platform height or depth can improve comfort and put the target muscles in a better position.
Use a short activation warm-up
One or two easy sets of bridges or band walks may improve awareness, but avoid exhausting the glutes before the main strength work.
Get technique checked
Individual feedback can identify whether the issue is exercise choice, setup, stability, range, progression or simply unrealistic expectations about muscle sensation.
When to seek clinical advice: persistent pain, numbness, weakness, symptoms travelling down the leg, unexplained loss of function or pain that worsens despite reducing training should be assessed by an appropriate healthcare professional. This article is general training information, not a diagnosis or rehabilitation plan.
Strength that carries into movement
How strong glutes support boxing and MMA
Punching and combat movement involve the whole body. Force is created against the floor and transferred through the legs, hips and trunk. Strong glutes can support that process, but strength must still be coordinated through sport-specific technique.
Stable stance
Hip and single-leg strength can help maintain position while stepping, defending and changing direction.
Hip drive
The glutes contribute to forceful hip extension and control as the body accelerates and decelerates.
Footwork and pivots
Glute medius and minimus help control the pelvis and thigh during stepping and single-leg loading.
Grappling positions
Hip extension, rotation and pelvic control are repeatedly used when bridging, posting and changing position.
Shadow boxing and padwork can apply lower-body strength through movement and conditioning, but they are not replacements for progressive resistance if your main goal is larger or stronger glutes. Read more in How to Punch Harder.
Personal coaching
Glute strength and boxing-based personal training
Private coaching can combine glute strength, full-body resistance work, boxing technique and conditioning according to your goal. It is suitable for women who want a structured plan without having to design every exercise, progression and session alone.
Private London coaching
£75–£95
In-person sessions
Train at an agreed home, office, suitable outdoor space, residential gym, hotel gym or private location across London.
Train from anywhere
£65
Live online session
Receive live coaching, exercise adaptation and structured progression from home or while travelling.
Built around you
1-to-1
Individual progression
Exercise selection, resistance, boxing content and weekly structure are adapted to your experience, equipment and priorities.
View online training
Your coach and author
About Paul Carroll
Paul, founder of Boxing Trainer London, combines first-hand boxing experience, high-level athletics and sport science with more than 25 years of coaching. His approach to glute training is practical: select movements that suit the individual, build control and then progress the resistance instead of chasing random exercise trends.
Paul’s boxing and fitness expertise has been featured in Women’s Health, HELLO! Magazine and The Daily Express.
Independent proof
Reviews, media and research
Use verified client feedback, independent media coverage and the linked research to judge the information and coaching for yourself.
5.0 / 5
54 Google Reviews
Verified feedback from Boxing Trainer London clients.
4.5 / 5
15 Trustpilot Reviews
Independent reviews on the Trustpilot platform.
Evidence base
Resistance-training research
Exercise guidance supported by the linked systematic review, controlled trial and ACSM position stand.
Frequently asked questions
Glute exercise and workout FAQs
What is the best exercise for glutes?
There is no single winner for every goal. Hip thrusts are excellent for direct hip extension; squats and split squats train the glutes with the thighs; Romanian deadlifts load the hip hinge; and step-ups build practical single-leg strength.
How often should women train glutes?
Two glute-focused sessions per week are a practical starting point. Some women progress to three sessions when the weekly workload is distributed sensibly and recovery remains good.
Can I build glutes at home?
Yes. Bridges, lunges, step-ups, squats and band work can build strength at home. Continued progress eventually requires harder variations, more repetitions, slower tempo or additional resistance.
Is a booty workout the same as glute training?
“Booty workout” is a popular name for glute-focused exercise. Effective glute training still needs appropriate resistance, progression and recovery rather than relying only on pulses, bands or a temporary burning sensation.
Are hip thrusts better than squats?
They emphasise different movement patterns. Research has found similar gluteal growth from hip-thrust and squat training in one controlled comparison, while squats produced more thigh growth. Many programmes benefit from using both.
Why do I feel squats mainly in my thighs?
Squats naturally train the thighs as well as the glutes. Your proportions, stance, depth and technique affect where you feel the movement. Add a hip hinge or hip thrust if you want more direct glute work.
Does boxing build the glutes?
Boxing footwork, pivots and conditioning use the hips and legs, but boxing alone is not the most reliable glute-building method. Combine boxing with progressive strength training if muscle and strength are the main goals.
Do I need heavy weights to grow glutes?
Not necessarily. Several resistance levels can work when sets are sufficiently challenging and progressed over time. Beginners can improve with bodyweight, bands and dumbbells before needing heavier loads.
Can I book private glute training in London?
Yes. Paul offers private 1-to-1 strength and boxing-based personal training across London. Sessions can include glute strength, posture, movement, conditioning and boxing according to your goals.
Related training guides
Choose the page that matches your goal
Women’s Boxing London
Private beginner-friendly boxing coaching for women across London.
Personal Training London
Private strength, fitness, posture and conditioning beyond boxing technique.
Quick Home Workouts
Ten, twenty and thirty-minute sessions requiring little or no equipment.
How to Punch Harder
Learn how the floor, legs, hips, trunk and technique combine to create punching power.
Online Personal Training
Live strength and boxing coaching from home or while travelling.
Boxing for Weight Loss
How boxing, strength training and sustainable habits support body-composition goals.
Ready to start?
Build a glute and boxing plan around your goal
Tell Paul your current training level, location, available equipment and whether your priority is strength, shape, boxing performance or general fitness. He will explain the most realistic coaching options.
WhatsApp Paul
Complete beginners welcome · London and online options · Training adapted to your level
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