The 4 Best Ways to Grow your Glutes
Glute growth is something that has become more popular in recent years. The classic curvy Kim Kardashian body is the ultimate trend at the moment, and many people are after the round hips and big bum type of look. In terms of aesthetic goals, this is what I started off wanting as well. I had always been very slim my whole life, and my body didn’t have a lot of shape or definition. Therefore, glute growth was one of my main targets at the beginning, and still is to an extent. Since becoming a PT, and even before I qualified, I did tones of research on the optimal ways to grow my glutes, and through trial and error, I have narrowed down what I think are the most important and effective ways to achieve glute growth. Bret Contreras’ Rule of Thirds There is a lot of science at this point to illustrate the optimal way to grow your glutes. Bret Contreras has put forward a piece of research which is what I have personally followed to grow my glutes, known as the rule of thirds. Without getting too technical, there are three areas to be considered in terms of glute training: vectors, load and effort. Using this rule will ensure you are hitting your glutes from all angles and not leaving anything out. Vectors- you want a third of your training to fall in the horizontal vector, meaning exercises like hip thrusts, kick-backs and bridges
- a third of your training should come from the vertical vector, so exercises such as deadlifts, squats or lunges.
- A third of your training should incorporate lateral/ rotary vector, so movements such as lateral band walks or seated abductions.
- Heavy load 1-5 reps
- Medium 8-12 reps
- Light 20+ reps
- Have a third of your training at failure, meaning you are completely depleted and would not be able to perform another rep, even with a gun to your head.
- A third of your training should be 2-3 reps shy of failure, meaning you could still do a couple more at the end of a set but you’re still pretty exhausted
- A third nowhere near failure, meaning you could still pump out 10 more reps if you had to. This area should consist of the more accessory work such as abductions and donkey kicks.



Emily Swynnerton
Emily Swynnerton is a Personal Trainer at PureGym in Finchley N3. Contact her now to arrange for your first training session!