How to Grow Your Glutes: Proven Exercises for Strength, Size & Shape

Beast over Burden powered by Barbell Logic

Barbell Logic

Health & Fitness, Nutrition, Health, Diet, Fitness, Weightlifting, Barbelltraining, Strengthtraining

4.6 • 1.2K Ratings

🗓️ 9 September 2025

⏱️ 29 minutes

🔗️ Recording | iTunes | RSS

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Summary

In this episode of Strength With Purpose: Goals-Driven Training & Exercise, Niki Sims and Andrew Jackson unpack everything you need to know about how to grow your glutes. From hip thrust mechanics to Bulgarian split squats, glute kickbacks, and programming principles, this episode gives you practical strategies to get stronger, look better, and train smarter.

The hosts also share real-world coaching experiences, explore accessory work for glute isolation, and provide insights on balancing calorie surpluses, deficits, and recovery for optimal growth. Whether your goal is performance, aesthetics, or longevity, this episode has actionable tips to take your training to the next level.

⏱️ Timestamps:
0:00 – Intro & fun banter
1:20 – Training goals & fitness myths
5:01 – Weighted vests: benefits & limitations
9:38 – How to grow your glutes: the real focus
12:28 – Why the hip thrust works so well
17:03 – Accessory lifts that deliver results
20:48 – Back extensions & glute targeting
23:36 – Programming for glute growth
26:27 – Balancing fatigue, strength, and hypertrophy
29:59 – Nutrition and realistic body composition goals
32:54 – Outro & final thoughts

🔗 Key Topics:

How to grow your glutes without wasting time
Hip thrust biomechanics and setup tips
Best accessory lifts for glute development
Programming strategies for hypertrophy and strength
Balancing calorie intake, deficits, and physique goals

📢 Hashtags:
#GluteTraining #StrengthTraining #Hypertrophy #FitnessPodcast #HowToGrowYourGlutes

PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN, CHECK IT OUT HERE.

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Transcript

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0:00.0	You're listening to Beast Overburden, powered by Barbell Logic.
0:06.2	We're Nikki and Andrew, your personal, professional coaches.
0:09.0	We help you take control of your fitness through hard but doable training and nutrition practices that fit your busy life.
0:17.0	Build a stronger, healthier version of yourself with lifelong habits.
0:24.8	Hello, welcome to Beast Overburden, powered by Barbell Logic.
0:29.4	I'm your host, Nikki Sims.
0:31.5	With me is Andrew Jackson.
0:32.8	Hey, how's it going?
0:34.0	Hey.
0:36.1	I am smirking right now because I'm wearing a tube top and that looks hilarious.
0:40.8	I should probably take my shirt off as well.
0:43.8	Are you sure about this wardrobe choice?
0:49.8	We'll probably go viral if we...
0:52.2	Probably.
0:53.2	Topless Tuesday, everybody.
0:57.2	It is like a thousand degrees.
1:00.1	This is different.
1:00.7	Now you're in the hot office.
1:02.2	I'm in the cooler office.
1:04.0	Well, we were going to do an episode on getting a nice butt,
1:07.5	but I'm not going to show our butts for the episode,
1:09.4	just for the record.
	...

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