Whether you’re aiming to create more shape, enhance athletic performance or build more strength, targeting the glutes is key. But what is the secret to seeing real results?
ES Best spoke to Jase Long, owner of one of the UK’s top online coaching specialists Team Elite Results, about what you need to know to get those glutes growing, with a mix of equipment and expert tips. Having trained some of the world’s top wellness bodybuilding athletes, which is a division that focuses primarily on lower body dominance with strong legs and glutes, Long is an expert in recommending the right equipment and sharing the best advice when it comes to helping gym goers grow muscle.
Movements for sculpting strong, defined glutes
When you’re serious about growing your glutes, there are foundational exercises you need to master such as hip thrusts, kickbacks and squats. Different gym equipment and movements target the glutes at various angles and should be incorporated into your regular routine.
Pro-level athlete advice
Wynter Addams, an Olympian Wellness bodybuilding athlete, earned her IFBB Pro Card and a place in the prestigious show under the guidance of Long. Sharing her training insights, Wynter says: "While thrusts and squats are important for building glutes, Romanian deadlifts (RDLs) are a key part of my routine for creating the ‘teardrop’ effect that’s so important in the Wellness division. I include them in my training days to target my glutes from all angles, to shape every part of the muscle."
She adds that lifting straps and a weightlifting belt can be helpful as weights increase, but form remains the priority. "Rather than focusing on heavy loads to start with, mastering proper technique is key to achieving a full range of motion and maximising results over time."
Do glute activation exercises work?
If you've scrolled through Instagram, you’ve probably seen influencers and trainers touting the power of glute activation exercises using the likes of resistance bands. But are they really effective, or is it just another fitness fad? "Glute activation helps to make sure that your glutes are firing correctly before you lift heavy," Long says.
Adding resistance bands to your activation routine is worth it. While they aren’t muscle builders themselves, they’re useful for pre-workout glute activation. Long explains: "Resistance bands can serve a purpose because they force you to focus on controlled, precise movements, and that’s important when you’re aiming for bigger glutes."
Diet and recovery
Nutrition plays a huge role in building muscle, and your diet needs to fuel your glute-growing goals. Long emphasises the importance of a supplement routine and protein for muscle recovery and growth. “After a heavy glute or leg day, make sure that you’re consuming a quality source of protein, whether it’s chicken, fish, or plant-based,” he advises. Protein-rich foods help your muscles repair and grow stronger.
Don’t forget about carbohydrates and healthy fats. They provide the energy needed for intense workouts and promote hormone balance. Long suggests incorporating complex carbs, like sweet potatoes and quinoa, along with healthy fats from avocado or nuts.
Hydration is another often overlooked aspect of muscle growth. "If you're not hydrated, your muscles won't perform optimally. Drink water throughout the day, and consider adding electrolytes to your post-workout routine," Long says.
It’s easy to get caught up in training, but recovery is just as important as your workouts. "Your muscles need time to repair and rebuild stronger," says Long. Foam rolling helps release tightness and improves circulation, which can enhance recovery times and muscle growth.
How we tested
As an IFBB Pro wellness athlete myself, I’ve been trained and coached by Long to win my Pro Card, so I understand what it takes to build strong, well-developed glutes. The right equipment isn’t just about convenience, it needs to be sturdy, supportive, and useful for executing movements with proper form.
To put these glute training essentials to the test, the ES Best Shopping team and I used them in gym sessions and at home. We incorporated heavy weights and key movements to assess how well each piece of equipment performed under serious lifting conditions., as well as efficient ways to recover afterwards.
Read on for more.
Technogym Bench Home Gym Bench
Technogym is a name you’ll often spot in high-end studios, as much of a sign of the functionality of the equipment as it is about their good looks (well, as far as gym equipment goes). The aptly named Technogym Bench was made as a slimline home gym solution. With this in mind, you can find maximum impact without a whole lot of floor space required.
The accessory-packed weight bench is not adjustable but doubles as a storage solution for bulky and hard-to-store equipment such as dumbbells. Inside you will find a variety of weights, elastic bands and knuckles as well as a mat for comfort. The brand suggests there are over 200 exercise options available from the equipment provided to tone muscle, improve strength and enhance flexibility.
Buy now £1450.00, Technogym
Bear Grip Ankle Straps for Cables
I used to struggle with flimsy ankle straps that dug into my skin or slipped mid-set, but the double stainless-steel D-rings keep everything secure, meaning I can go heavy on cable kickbacks and abductions without worrying about adjustments. The fleece-lined interior is a bonus – so there’s no more uncomfortable rubbing or marks on my ankles after a heavy session.
Buy now £8.99, Amazon
Compex Ion Vibrating Deep Tissue Massage Roller
The Compex Ion is a vibrating massage roller designed for targeted muscle relief. It helps increase blood flow, reduce soreness, release tension, and improve range of motion.
Perfect for preventing injury and enhancing performance, the Ion also relaxes and loosens muscles with its soft tissue massage. With four vibration speeds, you can adjust the intensity to suit your specific recovery needs, making it a versatile tool for post-workout relief and muscle recovery.
Buy now £129.99, Compex
Amonax Hip Thrust Barbell Pad
The extra-thick foam padding of this barbell pad evenly distributes the weight, meaning I can go heavier without that uncomfortable digging feeling. The velcro straps keep it secure, so I’m not constantly adjusting mid-set, which lets me focus entirely on the lift.
I love how durable it feels – the dense foam holds its shape even after repeated heavy sessions and the leather finish gives it a more premium look. It’s lightweight but sturdy, making it easy to carry to the gym without feeling bulky.
Buy now £26.99, Amazon
Adidas Adipower Weightlifting 3 Shoes
Adipower Weightlifting 3 shoes are my go-to for heavy lifts. They offer excellent stability thanks to the strap-and-laces system that locks my feet in place. The heel lift keeps me in the ideal posture for squats and deadlifts, while the flexible forefoot gives my toes room to splay for natural balance.
They fit true to size, though some may prefer going up half a size for added room.
Buy now £180.00, Adidas
Built For Athletes Lifting Straps
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This brand is a favourite among weightlifters and bodybuilders. These leather lifting straps are made with premium materials to provide both comfort and durability for hardcore workouts.
Tested to be as strong as the athletes who use them, they offer the support you need to push past your limits. Whether you're lifting super heavy or powering through functional fitness circuits, these straps are built to keep up with your goals.
Buy now £24.99, Built For Athletes
Myprotein Leather Lifting Belt
The Myprotein Leather Lifting Belt stands out as one of our top picks for its robust design and reliable performance. Made from high-quality leather, it offers exceptional lower back support for heavy lifts. The durable double buckle ensures a secure fit, while eight-size settings allow for a customised feel.
Ideal for both seasoned lifters and beginners, it delivers a balance of comfort, stability and durability, making it a dependable companion on heavy training days.
Buy now £21.00, Myprotein
Gym Pro Luxe Band and Bar Set
I’ve had moments of absolute panic while travelling with friends who aren’t into fitness, so they have booked accommodation miles away from the nearest gym, with no chance of a proper workout. That’s why the Gym Pro Luxe Band and Bar Set is a lifesaver.
The duo gives you up to 90kg of adjustable resistance in a lightweight, portable setup, so you can train anywhere. Whether it’s a quick pump before a beach day or a proper full-body session in a hotel room, this set makes sure you never have to skip a workout just because you’re off the grid.
Buy now £115.00, Gym Pro
Pulsio Ice Recovery Bath
One of the best inflatable ice baths on the market, the Pulsio Ice Recovery Bath comes at a smidgen of the cost of competitors. Designed to be used in the garden, at home, or on the move, its hard-wearing exterior and lightweight feel can withstand travel.
I used the ice bath in my garden in the middle of February and was impressed with its robustness considering the price and portability. With easy-to-follow instructions and a convenient hand pump, it was one of the fastest ice baths to set up - less than five minutes - and just as easy to pack away.
The Pulsio Ice Recovery Bath comes with a triple-layer construction, which helps to retain the ice bath’s temperature throughout the experience. Despite its compact size, the Pulsio Ice Recovery Bath is a budget-friendly option ideal for those looking to try their first ice bath.
Buy now £89.99, Amazon
Hyperice Normatec 3 Full Body
Normatec 3 Full Body is not just about reducing soreness; it’s about speeding up recovery so I can train harder and more frequently. The dynamic air compression system boosts circulation and helps flush out lactic acid, which means less swelling and faster muscle repair.
With attachments for legs, hips and arms, it targets every muscle group, making it perfect for a sport that demands full-body symmetry. Its customisable settings allow me to tailor each session, whether I’m preparing for heavy lifts or recovering.
Buy now £1199.00, Hyperice
Bob and Brad D6 Pro Plus Massage Gun with Heat
The Bob and Brad D6 Pro Plus Massage Gun with Heat is an excellent tool for glute growth and recovery due to its combination of deep tissue massage and heat therapy. The gun delivers a thorough massage that penetrates deep into muscle tissues, targeting glute muscles effectively. This deep tissue action helps release tension, reduce soreness, and promote blood circulation, all of which are crucial for muscle recovery and growth after intense workouts.
Its quiet operation gives a comfortable, effective massage experience, making it ideal for post-workout sessions to prevent injury and enhance performance, especially for those targeting glute development.
Buy now £269.99, Amazon
USA Pro Woven Resistance Band Trio
These closed-loop bands come in three levels of resistance. Pop them in your bag or suitcase if you’re travelling and in a drawer or cupboard once you’ve finished with them.
We tested out a couple of rubber bands, but found that these options were the perfect blend of polyester, nylon and latex so kinder on your skin and bound to last (and last).
Buy now £8.00, Sports Direct
Booty Sprout Hip Thrust Machine
If you want to build serious glute strength, nothing beats the heavy weights and progressive overload of a gym session. But if you're working from home and have the space for a quick lunchtime pump-up, the Booty Sprout Hip Thrust Machine is a decent option. Designed specifically for high-resistance glute training, it allows you to perform hip thrusts safely and effectively without needing a barbell or gym bench.
The real benefit comes in the slow, controlled movements it allows. Unlike free weights, which can shift or feel unstable, this machine keeps your form in check, for maximum muscle activation. Whether you're complementing your gym workouts or relying on home training, the Booty Sprout offers a practical way to develop stronger, more sculpted glutes from the comfort of your own space.
Buy now £119.00, Amazon
Truths behind common myths
Endless reps lead to bigger glutes
Long disagrees. "It’s not about doing hundreds of reps. Progressive overload and engaging the glutes correctly in each exercise is what drives growth. Quality always trumps quantity."
Squats and deadlifts are the only glute exercises that matter
While squats and deadlifts are key, don’t neglect the importance of variety. Long adds: "Incorporating different angles, like hip thrusts and kickbacks, will help you hit all areas of the glutes for balanced growth."
More workouts mean bigger glutes
Rest and recovery are just as important as your training sessions. "Muscles grow during recovery, not when you're training," says Long. "Give your glutes time to repair, and don’t skip your rest days."
