🔄

📦 Spend $150 for FREE Priority Shipping

🎁 FREE Gifts With Every Order

Author: Kayla Lawrie

5 Minute Read

AUGUST 14, 2025

Share:

5 Ways To Grow Your Booty!

1. Train Glutes Directly (Not Just Squats)

While squats are great, research shows that hip thrusts, glute bridges and kickbacks target the glutes more directly. Think of your glutes like a muscle group that needs it's own targeted excerises - not just full-leg movements. 

2. Focus On Progressive Overload

Muscles grow when you gradually make them work harder over time - by adding weight, reps or resistance. If you keep lifting the same amount forever, your glutes will stop adapting. Little increases over time = big booty changes. 

3. Eat Enough Protein

Your glutes are muscles, and muscles need protein to grow! Aim for a balanced diet with quality protein sources like chicken, eggs, fish, tofu or whey protein. Without enough protein, your body won't have the building blocks it needs - no matter how hard you train. 1.6 - 2.2 grams of protein per kilogram of body weight is recommended per day to grow your glutes! Supplements can enhance the process by improving blood flow and nutrient delivery to the muscles you’re working. Look for something with these ingredients in order to achieve a muscle pump: 

L-Citrulline starts the pump by triggering nitric oxide.

NO₃-T® sustains it, so it doesn’t fade mid-session.

Taurine gives the “fullness” effect from inside the muscle cells.

Pine Bark & Grape Seed keep the blood flow smooth and efficient.

4. Activate Before You Train

Before your main workout, do a few “wake-up” moves like banded glute bridges or clamshells. This improves your mind-to-muscle connection and ensures your glutes - not your hamstrings or lower back - do the work. Think of it like turning on the engine before driving.

5. Rest & Recover

Muscles grow when you rest, not during the workout itself. Overtraining can actually slow progress. Make sure you have at least 1–2 rest days between heavy glute sessions and get quality sleep so your body can repair and build new muscle tissue.

Pump of the Gods - Ultimate Non Stim Pre Workout
Pump of the Gods - Ultimate Non Stim Pre Workout
Pump of the Gods - Ultimate Non Stim Pre Workout
Pump of the Gods - Ultimate Non Stim Pre Workout
Pump of the Gods - Ultimate Non Stim Pre Workout
Pump of the Gods - Ultimate Non Stim Pre Workout
Pump of the Gods - Ultimate Non Stim Pre Workout
Pump of the Gods - Ultimate Non Stim Pre Workout
Pump of the Gods - Ultimate Non Stim Pre Workout

Pump of the Gods - Ultimate Non Stim Pre Workout

4.7
Rated 4.7 out of 5 stars
708
$79.95
$0.00
Flavour

References:

Parr, M., Price, P. D., & Cleather, D. J. (2017). Effect of a gluteal activation warm-up on explosive exercise performance. BMJ open sport & exercise medicine, 3(1).

 

Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Henselmans, M., Helms, E., ... & Phillips, S. M. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British journal of sports medicine, 52(6), 376-384.

 

Krause Neto, W., Krause, T. L. V., & Gama, E. F. (2025). The impact of resistance training on gluteus maximus hypertrophy: a systematic review and meta-analysis. Frontiers in Physiology, 16, 1542334.

Chicago


Kumar, M. S., & Vinayakan, K. (2024). Building a Sustainable Fitness Routine: Balancing Exercise, Rest, and Nutrition. International Journal of Interdisciplinary Research in Arts and Humanities, 9(2), 164-169.

 

La Monica, M., Raub, B., Sandrock, J., Cyvas, J., Hartshorn, S., & Gustat, A. (2023). A Randomized, Single-Blind, Crossover Study to Evaluate the Efficacy of a Novel Dietary Supplement Blend with L-Citrulline on Biomarkers of Hydration, Muscle Size, Affect, Inflammation, and Muscular Endurance. Journal of Exercise and Nutrition, 6(1).

About Kayla: 

Hi! I am deeply passionate about health, wellness, and the science behind it all. With a relentless curiosity and love for research, dive deep into the latest health trends, evidence-based practices, and innovative wellness strategies to help others live their healthiest lives.

Expert Support

Our knowledgeable team is here to help you find the right products and answer any questions along the way.

Fast Customer Service

We’re committed to providing responsive, friendly service and ensuring you feel supported from order to delivery.

Trusted Globally

Join the 100,000+ in the Hercules Family and be part of a growing community that backs each other through every stage of the journey.

Fast Shipping

We process orders quickly and aim to dispatch within 1–2 business days for a smooth delivery experience.