Evidence-Based Glute Training: Your Guide to Building the Glute Max
A systematic review of gluteal muscle hypertrophy.
How do you build a bigger booty? This new research sought a definitive answer based on analysing 12 studies and over 300 participants. Viva Brazil.
Overview
This comprehensive systematic review and meta-analysis examined the effectiveness of various resistance training exercises for gluteus maximus hypertrophy, analysing data from twelve studies involving 318 participants (144 women and 174 men). Researchers from the Federal University of São Paulo conducted an exhaustive search across multiple databases to identify the most effective methods for developing the body’s most powerful muscle.
Methods
The researchers employed rigorous selection criteria, including only studies that involved healthy adults aged 18-45 years, utilised training protocols lasting at least 5 weeks, and measured muscle changes through ultrasound or MRI techniques. Eight studies used untrained or detrained participants, while four studies used trained individuals.
The studies examined 11 variations of traditional strength exercises with external resistance, including squats, hip thrusts, leg presses, and kneeling hip extensions. Training frequencies ranged from 1–3 sessions per week, with 3–12 sets per session and intensities between 50-90% of 1RM.
Findings
Moderate Overall Effect
Resistance training demonstrated a moderate effect on gluteus maximus hypertrophy across all studies, with low heterogeneity indicating consistent results. Both single exercises and combined training protocols showed moderate effects.
Exercise-Specific Results
Back Squats: Four studies confirmed that barbell back squats significantly increased gluteus maximus size, with range of motion being crucial - parallel depth appears sufficient for optimal results. Full range of motion squats (140° knee flexion) produced greater gains than partial range versions.
Hip Thrusts: Two studies showed barbell hip thrusts alone significantly increased gluteus maximus size. Full range of motion hip thrusts (approximately 75-80° of hip extension) induced greater gains than shortened ranges, and both “scoop” and “hinge” techniques proved effective.
Leg Press: Results were mixed, with one study showing significant increases while another showed no changes. Differences may relate to equipment type, foot positioning, and range of motion variations.
Combined Training: Three studies demonstrated that programs incorporating multiple hip extension exercises produced significant gluteus maximus gains, whether using single-joint or multijoint movements.
Training Status Independence
Both untrained and trained people showed moderate effects.
Practical Takeaways
For Maximum Glute Focus: When prioritising building the gluteus maximus over other muscle groups, single exercises like barbell hip thrusts should be prioritised, as they specifically target the glutes without significantly affecting hamstrings or quadriceps.
Squat Technique Matters: Perform back squats to at least parallel depth or deeper if mobility allows - half squats with only 90° knee flexion are insufficient for optimal gluteal development.
Range of Motion is Critical: Both squats and hip thrusts require a full range of motion for maximum effectiveness. For hip thrusts, aim for approximately 75-80° of hip extension rather than partial movements.
Equipment Considerations: Standard leg press machines can contribute to gluteus maximus growth, but foot positioning on the platform matters - placing feet higher on the platform may enhance gluteal activation.
Programming Flexibility: Both bodyweight squat variations and traditional barbell exercises can produce similar gluteal development, making home training viable for beginners.
Volume Considerations: When combining exercises, fewer sets of mixed single-joint and multijoint movements can produce similar results to higher-volume programs focused solely on multijoint exercises.
Key Takeaways
This research shows that multiple exercise approaches can effectively develop the gluteus maximus, whether performed individually or in combination. The choice between single exercises (like hip thrusts) versus multi-joint movements (like squats) should depend on individual goals - hip thrusts for isolated gluteal development, or squats for overall lower body growth. Most importantly, a proper range of motion and consistent progressive overload matter more than the specific exercise chosen, making this valuable information for anyone seeking to develop stronger, larger glutes through evidence-based training methods.
Reference
Krause Neto, W., Krause, T. L., & Gama, E. F. (2025). The impact of resistance training on gluteus maximus hypertrophy: A systematic review and meta-analysis. Frontiers in Physiology, 16, 1542334. https://doi.org/10.3389/fphys.2025.1542334
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