Hey TopBum fam! It’s your glute guru Kimi Hew here, ready to kick off the new year with some serious bum-building wisdom. As we wave goodbye to 2025 and hello to 2026, it’s the perfect time to set those glute goals and commit to sculpting the posterior of your dreams. Whether you’re aiming for a lifted, rounded bum that turns heads or just want stronger glutes for better performance in your daily life, this guide has got you covered. We’re talking science-backed strategies, killer exercises, nutrition tips, and more – all optimized for maximum gains. If you’ve been following my previous posts like “Top Bum Myths Busted,” you know I keep it real, cheeky, and effective. Let’s make 2026 the year your glutes steal the show!
In this ultimate guide, I’ll break down everything you need to know about building a better bum. From beginner-friendly moves to advanced techniques, we’ll cover how to train smart, eat right, and avoid pitfalls that could derail your progress. Plus, I’ll sprinkle in some pro tips from my own journey and link you to our fan-favorite resources like the 21-Day Glute Challenge. Ready to get that booty popping? Let’s dive in!
Why Focus on Glutes in 2026? The Big Picture
First things first: why are glutes such a hot topic? Well, beyond the aesthetic appeal – hello, confidence boost in those jeans! – strong glutes are essential for overall health. They support your lower back, improve posture, enhance athletic performance, and even help prevent injuries. In a world where we’re sitting more than ever (thanks, desk jobs and binge-watching), glute activation is key to countering that “flat bum syndrome.”
According to fitness experts, glute training has surged in popularity over the last few years, with searches for “how to build glutes” skyrocketing. And for good reason! A well-rounded glute program can transform your body composition, boost metabolism, and make everyday movements like walking up stairs feel effortless. In 2026, let’s prioritize functional fitness that looks as good as it feels. If you’re new to this, start with bodyweight basics and gradually add resistance. Trust me, consistency is your secret weapon.
Setting Realistic Glute Goals: Start Strong in the New Year
Before you hit the gym (or your living room floor), let’s talk goals. Vague resolutions like “get a bigger bum” won’t cut it – we need SMART goals: Specific, Measurable, Achievable, Relevant, and Time-bound. For example, aim for “Increase glute strength to perform 3 sets of 12 hip thrusts with 50lbs by March 2026” or “See a 1-inch increase in hip measurements through consistent training by June.”
Track your starting point: Measure your hips, take progress photos, and note how exercises feel. Use a journal or app to log workouts. And remember, everyone’s genetics play a role – some folks build muscle faster than others. But with dedication, anyone can achieve noticeable glute growth. Pro tip: Join our TopBum community polls to see what goals others are setting. Vote now at topbum.com/top-5-bums-vote and share your own with #TopBum2026Goals!
Top Glute Exercises for Maximum Results
Now, the fun part: the workouts! I’ve curated a list of the best glute exercises that target all three glute muscles – maximus, medius, and minimus – for that full, sculpted look. Start with 3-4 sessions per week, focusing on progressive overload (increasing weight or reps over time). Always warm up with dynamic stretches to avoid injury.
1. Glute Bridges: The Foundation Builder
Glute bridges are a beginner’s best friend and a pro’s staple. They isolate the glutes without straining your back. Lie on your back, feet flat on the floor, and lift your hips by squeezing your bum. Hold for 2-3 seconds at the top for max activation. Aim for 3 sets of 15-20 reps.
To visualize, check out this demonstration of the glute bridge exercise.
Glute Bridge | Illustrated Exercise Guide
See how the hips thrust upward while keeping the core engaged? Add a resistance band around your knees for extra fire.
2. Hip Thrusts: The Glute Game-Changer
If there’s one exercise that screams “bum gains,” it’s the hip thrust. Set up with your upper back on a bench, barbell across your hips, and drive through your heels to lift. This move hits the glutes hard and is backed by research for superior muscle growth compared to squats alone.
Here’s a clear demo of the hip thrust in action.
How To Build Round Glutes With Proper Hip Thrust Technique: Perfect Form & Fix Mistakes | Variations
Notice the full range of motion – that’s key to building rounder glutes. Start with bodyweight if you’re new, and work up to weighted versions. 3 sets of 8-12 reps will have you feeling the burn!
3. Bulgarian Split Squats: Unilateral Power for Balance
Unilateral exercises like Bulgarian split squats correct imbalances and torch each glute individually. Stand in a lunge position with your back foot elevated on a bench, then lower until your front thigh is parallel to the ground.
Take a look at this illustration for proper form.
Bulgarian Split Squat | Illustrated Exercise Guide
Keep your front knee tracking over your toes to protect your joints. Do 3 sets of 10 reps per leg – your bum will be on fire, but the results are worth it!
4. Romanian Deadlifts: Hamstring and Glute Synergy
For that lifted, perky look, incorporate Romanian deadlifts. Hinge at the hips with a slight bend in the knees, lowering the weight while keeping your back straight. This targets the posterior chain, including those hard-to-hit glute-ham tie-ins.
Check this glute-focused variation.
Glute Focus Dumbbell RDL
Focus on the squeeze at the top for optimal activation. 3 sets of 10-12 reps, and pair it with our recommended glute resistance bands for added intensity.
Incorporate these into a weekly routine: Monday for lower body strength, Wednesday for volume, Friday for endurance. For a structured plan, grab our 21-Day Glute Challenge at topbum.com/21-day-glute-challenge-online-course/ – it’s packed with videos, trackers, and bonus recipes!
Nutrition Secrets for Bum Building
Exercise is only half the battle; nutrition fuels the fire. To build muscle, you need a calorie surplus with plenty of protein – aim for 1.6-2.2g per kg of body weight. Think chicken, eggs, Greek yogurt, and plant-based options like lentils.
Don’t skimp on carbs for energy during workouts, and include healthy fats from avocados and nuts for hormone support. Sample meal: Post-workout shake with protein powder, banana, and peanut butter. Hydration is crucial too – dehydrated muscles recover slower.
For fat loss to reveal those gains, create a mild deficit while maintaining protein. Supplements like creatine can boost performance, but whole foods first! Check our affiliate picks for top protein powders at topbum.com/glute-resistance-bands/ (wait, that’s bands – oops, stay tuned for nutrition guides!).
Recovery: The Unsung Hero of Glute Gains
Overtraining is real, fam! Give your glutes time to repair with rest days, sleep (7-9 hours nightly), and active recovery like yoga or walking. Foam rolling and stretching can alleviate soreness.
Listen to your body – if something hurts (beyond normal DOMS), back off. Incorporate mobility work to keep those hips flexible. Pro tip: Our bum-lifting leggings from topbum.com/glute-apparel-bum-lifting-leggings/ are perfect for recovery days, offering compression and style.
Common Mistakes and How to Fix Them
Avoid these pitfalls: Poor form (leads to injury), neglecting variety (plateaus gains), ignoring nutrition (no fuel, no build), and inconsistency. Fix by filming your sets, rotating exercises, meal prepping, and scheduling workouts like appointments.
Another biggie: Focusing only on glutes maximus – train the sides with abductions for that hourglass shape.
Tracking Progress and Staying Motivated
Measure every 4-6 weeks: Photos, measurements, strength logs. Celebrate wins, big or small! For inspiration, here’s a motivational before-and-after transformation.
Transformation Tuesday: ‘I Completely Transformed My Butt Thanks …
See what’s possible with dedication?
Join the TopBum Syndicate for exclusive tips and community support at topbum.com/join-the-topbum-syndicate/. Share your journey with #GluteGoals2026.
Wrapping It Up: Your Bum’s Best Year Yet
There you have it, TopBum fam – your blueprint for glute glory in 2026! Remember, progress takes time, but with these strategies, you’ll be well on your way to that dream bum. Don’t forget to download our free 7-Day Glute Starter PDF and vote in our latest poll: What’s your top glute goal for the new year?
Stay cheeky, stay strong, and let’s crush those goals together. Comment below with your questions or successes – I love hearing from you!
Kimi Hew Glute Guru at TopBum.com