The Best Barbell Only Workout For Bigger Glutes

Growing a bigger butt does not have to be as complicated as they often make it out to be online, in fact, it is fairly simple. People tend to believe they need to be doing numerous, crazy exercises to see some glute growth, but as a matter of fact it is not as complicated as you may think. There are a variety of great exercises that can help the shape and size of your glutes, but today we are focusing on barbell only workouts.

Personally I believe a barbell only workout is great as you can mostly do all exercises in the same place and many of these exercises are considered compound movements (exercises that target more than one muscle), which are necessary to see optimal glute growth. Of course there are also accessory movements (i.e cable kickbacks) and isolation movements (i.e leg extensions) which are also great at encouraging muscle growth but should never be prioritised over compound movements.

When growing your glutes, it is important to target all three muscles that make up the glutes. These are the Glute Max, Glute Medius and the Glute Minimus. The Glute Max is the biggest muscle out of the three, and in fact is the easier muscle to target. Exercises such as the squat and the hip thrust target this muscle effectively according to studies. On the other hand, according to a number of studies, both the glute medius and the glute minimus seem to be targeted during single leg movements, such as the Bulgarian split squat, as these require extra stabilisation.

The Barbell Only Workout You Need:

There are a number of different barbell only workouts one can use for different muscle groups. Today’s focus is the glutes. This barbell only workout includes 4 exercises you need to add growth to your glutes are: Barbell Squat, Barbell RDL, Barbell Hip Thrust, Barbell Reverse Lunge.

Barbell Squat

How to perform a Barbell Squat:

1. Stand with your feet shoulder-width apart. Your toes should be pointing slightly outward. Keep your chest up, shoulders back, and engage your core for stability.
2. Begin the squat by pushing your hips back as if you’re sitting in a chair. Shift your weight onto your heels while maintaining a straight back. Keep your head in a neutral position, looking forward.
3. Continue bending your knees as you lower your body towards the ground. Your hips will move down and back simultaneously. Aim to lower until your thighs are at least parallel to the ground, or go deeper if your flexibility allows.
4. To return to the starting position, push through your heels, engage your glutes and hamstrings, and straighten your legs. Keep your core tight and maintain an upright posture.
5. Repeat this exercise with 3-4 sets of 10-12 reps

Barbell RDL

How to perform a Barbell RDL:

1. Stand with your feet shoulder-width apart. You can also use a slightly narrower stance if you prefer.
2. Before you start the movement, engage your core muscles by pulling your belly button in towards your spine. This will help stabilize your spine throughout the exercise.
3. Begin the movement by pushing your hips back, as if you’re reaching your glutes towards the wall behind you. Maintain a slight bend in your knees, but don’t bend them excessively.
4. As you hinge at the hips, allow the weight to lower down towards the ground. Keep the barbell or dumbbells close to your legs throughout the movement. Your back should remain straight, and your chest should be up.
5. Lower the weight until you feel a stretch in your hamstrings. You don’t need to touch the ground; just go as far down as your flexibility allows while maintaining proper form.
6. To return to the starting position, push your hips forward and stand up by extending your hips and straightening your knees. Your glutes and hamstrings should be doing the work.
7. Repeat this exercise with 3-4 sets of 10-12 reps

Barbell Hip Thrust

How to perform a Barbell Hip Thrust:

1. Find a bench or elevated platform that will support your upper back and shoulders. Sit on the ground in front of it, your knees bent and feet flat on the floor, hip-width apart. Lean back so that your upper back is resting against the bench or platform.
2. Before starting the movement, engage your core by pulling your belly button in towards your spine. This will help stabilize your spine throughout the exercise.
3. Push through your heels to lift your hips off the ground. As you lift, focus on squeezing your glutes and driving your hips upward.
4. At the top of the movement, pause for a moment and squeeze your glutes as hard as you can. This contraction is important for maximizing the benefits of the exercise.
5. Lower your hips back down towards the ground in a controlled manner. Your glutes should remain engaged as you lower.
6. Repeat this exercise with 3-4 sets of 10-12 reps

Barbell Reverse Lunge

How to perform a Barbell Reverse Lunge:

1. Start by positioning a barbell on a squat rack or a suitable surface at about chest height.
2. Grip the barbell with an overhand grip slightly wider than shoulder-width. Lift the bar off the rack with the barbell placed above your traps and take a step or two back to create enough space.
3. Stand with your feet hip-width apart. Keep your back straight, chest up, and shoulders back. Your core should be engaged for stability.
4. Choose one leg to start with (for this example, let’s say your right leg). Take a step back with your right foot.
5. Continue lowering your body until your right knee is almost touching the ground or hovering just above it. Your left thigh should be roughly parallel to the ground, and your right knee should be hovering close to the floor.
6. Push through your left heel to raise your body back up to the starting position. As you rise, focus on using the muscles in your front leg (left leg) to initiate the movement. Repeat with other leg.
7. Repeat this exercise with 3-4 sets of 10-12 reps

These 4 exercises combined make up a great workout to help add shape and size to your glutes. This barbell only workout is the perfect workout for your leg days. To see optimal glute growth, perform 2-3 leg days per week while making sure to prioritise compound movements.