Why Training Glutes 2x a Week Isn’t Enough to Grow Your Booty

Even if you’re hitting glutes twice a week, you might still be wondering why you’re not seeing the booty growth or shape you want.

The reason is - It’s not just about how many times you’re training—it’s about how effective your routine is.

You can do 5 redundant glute exercises twice a week, but if you’re not including the variables that drive muscle growth, it won’t matter.

If you're serious about shaping and growing your glutes, here’s what you need to consider:

1. Exercise Selection

Not all exercises are created equal when it comes to glute development. You want to hit your glutes from different angles and through a variety of movements. Exercises like hip thrusts, Romanian deadlifts, and Bulgarian split squats will target your glutes differently than leg presses or hamstring curls, giving you more well-rounded growth.

It’s important to sprinkle all of these variations into your program throughout the week to make sure you’re covering all angles of the glute muscles. Relying on just a few basic exercises won’t be enough to truly shape your glutes.

2. Execution Matters

Having the right exercises in your routine is one thing, but are you performing them with the right form? This is a crucial factor that can make or break your results. Squats, lunges, RDLs, and hip thrusts are great for glute growth, but if you’re executing them with a quad bias, you’re not going to see the glute growth you’re after.

There’s a lot of crossover between exercises that grow your quads and glutes. For example, squats and lunges can build both, depending on how you perform them. If you don’t focus on proper form that biases the glutes, you’ll end up working your quads more.

If you feel like you have all the right exercises in your program but your quads are getting bigger while your glutes stay the same, this is likely the issue.

3. Weekly Volume - How many reps and sets are you doing for your glutes each week? Are you hitting the right amount of volume to actually stimulate muscle growth?

For glute growth, volume matters.

You need enough reps and sets spread across your weekly workouts to create enough stimulus for your muscles to grow. If you’re not getting enough volume in, you’ll struggle to see progress, no matter how many times a week you’re training.

4. Workout Intensity

Are you truly challenging yourself during your glute workouts? Muscle growth happens when you train close to failure, meaning you should aim to leave just 0-3 reps left in the tank during your sets.

If you’re coasting through your workout without pushing your limits, you won’t be triggering the muscle growth you’re aiming for.

So, check in with yourself—are you lifting heavy enough, pushing hard enough, and challenging your muscles each session?

5. Progression Strategy

Adding weight works, but only for so long. Eventually, you’ll hit a ceiling where you can’t increase the weight, so you’ll need to use other strategies to keep progressing.

If you want to truly shape and grow your glutes, it’s not just about showing up at the gym twice a week and choosing a few random exercises. To see real progress, you these are the nuances you must consider

So next time you hit the gym, make sure you’re doing more than just going through the motions.

Focus on incorporating these key variables into your routine, and you’ll be well on your way to achieving the booty growth and shape you’re aiming for!

If you're ready to take your glute training (or any workout) to the next level?

Grab the FREE Workout Creator Guide that gives you the tools to build an effective, personalized program that covers all the essential variables for muscle growth.

No more guessing which exercises to do or how to structure your workouts—this guide helps you create a plan that works for your body and goals.

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