Last updated on November 16th, 2022 at 11:14 am
I guess we all want to know how many inches we can grow our glutes in a month.
Let’s face facts, glute-training has come to the fore in recent years.
And while this may be viewed as a “female thing”, most guys are starting to understand the importance of training their glutes.
I mean, it just makes sense to work the largest muscle in the human body, regardless of your training goals.
Basically, if you want to get stronger, if you want to get bigger all over, if you want to lose weight, or burn body fat, then train your glutes.
But what sort of growth can you expect over the next 30 days?
Allow me to explain what you need to know about growing your glutes.
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How Many Inches Can Your Glutes Grow in a Month?
Your glutes won’t typically grow much at all in just a month. However, with the right diet and exercises some people start to notice that their glutes are stronger and rounder after 4-6 weeks. Most people can expect their glutes to grow by up to 2 inches over the course of a year. That being said, depending on your genetics, how aggressive you are with your training and nutrition, you may be able to grow your glutes by over 5 inches in a year.
Don’t Expect Glute Miracles in Just 4 Weeks
I will always say that when it comes to growing any muscle in your body, glutes included, you shouldn’t expect miracles.
By this I mean that there are no shortcuts, and attaining the physique of your dreams is more about putting in hard consistent work.
With that being said, depending on your training and exercise background you may actually experience something miraculous.
Basically, anyone who is new to exercise, or returning after a long break, will typically see some appreciable gains in a short space of time.
This occurs as your body and muscles aren’t used to the level of physical activity, so growth is a lot easier.
However, “newbie gains” are generally short-lived and within a month or two you’ll typically plateau.
So, as someone who exercises regularly it will take longer to see any significant glute growth.
With that being said, as someone new to training their glutes you could quite easily see 1-2 inches growth in a month.
For everyone else, you can certainly achieve a firmer, rounder, and stronger butt within the space of a month.
But, to see the same type of growth as someone new to training it could well take 2, 3, 6, or even 12 months.
As I’ve mentioned, genetics definitely plays a role in growing your glutes, so some people will achieve results quicker than others.
However, as an average, most of us can expect up to 2 inches butt growth over the course of a year.
This will depend on your training and nutrition, plus you can approach this more aggressively to see even better gains.
Your Glutes Won’t Grow Without Food
Something else to consider is the glutes are muscles, well 3 different muscles actually.
And much the same as any other muscle in the human body, the glutes require exercise, rest and recovery, and food.
Now, I spoke a moment ago about “newbie gains”.
This is where someone new to training (or someone coming back after a long break) will typically experience muscle growth in a short space of time.
In fact, “newbie gains” actually go against the trend when it comes to building muscle.
In order for a muscle to get bigger you need to put on weight.
Unfortunately, there’s no two ways about it, you’ll have to eat more food.
But, this will be short-lived.
So, realistically in order for any muscle in the human body to get bigger you’ll need to eat at a calorie surplus.
Basically, you’ll need to eat more calories than you’re burning on a daily basis.
However, don’t make the mistake that many do when they’re bulking or trying to add muscle to their frame.
Some people treat this as a free-for-all and eat anything and everything in sight.
Regardless of how hard you train you’ll always end up adding more fat to your frame than muscle.
So, you’ll initially want to work out your maintenance calories with this TDEE calculator.
Then simply add 200 calories to that figure.
This isn’t a huge amount, so try this for 7-10 days, and then if you feel you need to add more calories (to build more muscle) then increase your calorie intake by another 100 calories.
I would suggest that you never try to eat more than 500 calories above your maintenance figure.
Trust me, any muscle that you do build from exercise will be hidden under a layer of fat.
The 3 Glute Muscles & 3 Movement Planes
I just mentioned that the glutes are actually made up of three different muscles.
These are the Gluteus Maximus, Gluteus Medius, Gluteus Minimus.
And in order to get a bigger butt you should train all 3 muscles.
Furthermore, to hit all the glute muscles effectively you will need to train three planes of motion.
These are vertical, horizontal, and rotational.
In other words, if you want a bigger, rounder, and stronger butt you MUST train ALL the planes of motion.
Unfortunately, when it comes to glute training I would suggest that most people concentrate solely on the vertical plane.
Basically, an exercise that involves an up and down motion, e.g. squats, hip thrusts, etc.
This is typically why some people struggle to grow their glutes, irrespective of how hard they train, and how much they eat.
In essence, if you’re not training a particular muscle then you can’t expect it to grow.
So, whenever you train glutes it’s essential to hit the vertical, horizontal, and rotational movement planes.
The “Big” Glute Exercises May Not Be the Best
The final factor to growing your glutes is the exercises you choose.
Now, if we’re all completely honest with each other, the major “glute” exercises that most people focus on are squats, deadlifts, and lunges.
These are definitely three fantastic exercises, and they all certainly activate the glutes to some extent.
However, they are essentially “leg exercises”, plus the three exercises only hit the vertical plane of motion.
So, if you’re someone who has focused all their “glute training” around these three exercises it’s likely you’re not seeing great results.
Don’t get me wrong, we’ve all heard the saying “if you want glutes then you have to squat”.
And while this is true, and squats do activate all 3 glute muscles, they’re definitely not as fantastic a glute exercise as everyone thinks.
So, while squats do activate all 3 glute muscles they typically work the Gluteus Maximus very hard, while having a small concentration on the other two muscles.
Unfortunately, this can lead to glute weakness and muscle imbalances if all your glute training is focused around squats.
Now, funnily enough, even though the most famous glute exercise, the hip thrust, only moves in the vertical plane of motion, it actually hits all three gluteal muscles very hard.
So, you definitely want to be doing hip thrust if you want to grow your glutes.
Plus, you don’t need to give up squats, deadlifts, and lunges, but simply realise that there should be more to your glute training.
As an example, the horizontal plane could include exercises such as the hip abduction machine and lateral banded walks.
Whereas, you can satisfy the rotational plane of movement with clamshells and the fire hydrant exercise.
Basically, if you want your glutes to grow you’ll need to hit them from all angles.
Clamshell Exercise – 4 Most Common Mistakes (& Solutions)
So, I hope you understand that you shouldn’t expect your glutes to grow significantly in a month.
With that being said, depending on your genetics and your training experience, you may be able to add 1-2 inches in that time.
However, for those who exercise regularly, it may take up to a year to add two inches to your butt.
And for those who are genetically-gifted among us this could even be up to 5 inches over the course of a year.
Furthermore, your nutrition is just as important as exercise, and to add inches you’ll need to gain weight.
Finally, always train your glutes across all three planes of motion for the best results.
It just so happens that there is a workout program specifically aimed at giving you a rounder, firmer, stronger and bigger butt. The program features a total of 36 exercises and you’ll need to train your glutes twice a week, for no more than 15 minutes at a time. You can discover more in my Review of the Unlock Your Glutes Workout Program.
Hi, I’m Partha, owner and founder of My Bodyweight Exercises. I am a Level 3 Personal Trainer and Certified Strength & Conditioning Specialist through the Register of Exercise Professionals, United Kingdom. I have been a regular gym-goer since 2000 and coaching clients since 2012. My aim is to help you achieve your body composition goals.