Do I Need to Do Squats to Get Round Glutes at Home

Why Squats Are Sabotaging Your Glute Growth at Home

The answer to 'do I need to do squats to get round glutes at home' is a clear no-in fact, for most people working out at home, squats are one of the least effective ways to build the glutes you want. You've probably done hundreds of bodyweight squats, felt a massive burn in your thighs, and looked in the mirror wondering why your glutes still look the same. It’s a frustrating cycle, and it makes you feel like you’re doing something wrong or your body just won't respond. The truth is, the advice you've been given is incomplete. Squats are a fantastic exercise, but they are a *quad-dominant* movement, especially when performed with just bodyweight or light weights. This means your thigh muscles (quadriceps) will do most of the work and get most of the growth stimulus. To build round, full glutes, you need to prioritize exercises that target the glutes directly and with heavy tension. At home, without a barbell and 225 pounds on your back to force a deep hip hinge, squats become a quad exercise with a little bit of glute assistance. The key to unlocking glute growth is shifting your focus from squat-based movements to hip extension-dominant movements like hip thrusts and Romanian deadlifts. These exercises put the glutes in the driver's seat, forcing them to do the majority of the work and, therefore, receive the signal to grow.

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The 3 Glute-Building Triggers Squats Completely Miss

To understand why some exercises build amazing glutes and others just build big thighs, you need to know what the glutes actually do. Your glutes have three primary functions, and a good program hits all of them. Squats, especially at-home variations, really only graze one. The first and most powerful function is hip extension, which is the act of thrusting your hips forward. Think about the movement of a hip thrust or glute bridge-that is pure hip extension. While squats involve hip extension, the tension on the glutes is highest at the bottom of the movement and drops off significantly at the top. For a hip thrust, the tension is *maximal* at the very top, right where the glutes are fully contracted. This peak contraction under load is a massive trigger for muscle growth that squats can't replicate. The second function is hip abduction, which means moving your leg away from the centerline of your body. This is handled by your upper glute muscle (the gluteus medius), which is responsible for creating that “shelf” look and contributing to a rounder shape from all angles. Squats provide almost zero abduction stimulus. The third function is hip external rotation. Movements like clamshells and fire hydrants target this. By ignoring abduction and focusing only on a quad-dominant version of hip extension, you're leaving at least 50% of your potential glute growth on the table. A truly effective glute program prioritizes exercises that directly train hip extension under peak tension and adds in specific work for hip abduction.

That's the blueprint: hip extension and abduction with progressive overload. It sounds simple. But knowing the movements and actually applying progressive overload are two different things. Can you tell me exactly how many reps of hip thrusts you did four weeks ago? What about the resistance you used? If you don't know the exact numbers, you're not guaranteeing progress-you're just exercising and hoping for the best.

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Your 8-Week Plan to Build Rounder Glutes (No Squats Needed)

This is not a random collection of exercises. This is a structured 8-week protocol designed to apply progressive overload and force your glutes to grow. You will train your glutes twice per week on non-consecutive days (e.g., Monday and Thursday). All you need is your bodyweight and a set of resistance bands. A single 20-30 lb dumbbell is recommended but not required.

Step 1: Your 3 Core Glute Exercises

Forget the 20 different exercises you see on social media. You only need three to start. Master them.

1. Hip Thrust: This is your primary glute builder. Lie with your upper back on a couch or chair, feet flat on the floor. Drive your hips up until your body forms a straight line from your shoulders to your knees. Squeeze your glutes hard for 1 second at the top.

• Target: 3 sets of 15-20 reps.

1. Romanian Deadlift (RDL): This targets the glutes and hamstrings in a stretched position. Stand holding a dumbbell or a heavy object like a loaded backpack. Keeping your legs almost straight (a slight bend is okay), hinge at your hips, pushing your butt back. Lower the weight until you feel a deep stretch in your hamstrings, then drive your hips forward to stand up, squeezing your glutes at the top.

• Target: 3 sets of 10-15 reps.

1. Banded Side-Lying Hip Abduction: This isolates the glute medius for that round, shelf look. Lie on your side with a resistance band around your thighs, just above your knees. Keeping your feet together, lift your top knee as high as you can without rotating your torso.

• Target: 3 sets of 20-25 reps per side.

Step 2: The Weekly Workout Schedule

Split your focus to ensure you hit the glutes with enough intensity on both days.

• Workout A (Monday): Hip Thrust Focus
• Hip Thrusts: 3 sets of 15-20 reps
• Bodyweight Reverse Lunges: 3 sets of 10-12 reps per leg
• Banded Hip Abduction: 3 sets of 20-25 reps per side
• Workout B (Thursday): RDL Focus
• Romanian Deadlifts: 3 sets of 10-15 reps
• Glute Bridges (on the floor): 3 sets of 20-25 reps (focus on a hard squeeze)
• Banded Fire Hydrants: 3 sets of 20 reps per side

Step 3: Progressive Overload at Home

This is how you force growth. Each week, you must do more than the last. Here’s how:

• Weeks 1-2: Master Form. Your only goal is perfect form. Hit your target reps (e.g., 15 on hip thrusts). If you can't, do as many as you can with good form.
• Weeks 3-4: Add Reps. If you hit 3x15 on hip thrusts last week, this week you aim for 3x17. The goal is to reach the top end of the rep range (20 reps).
• Weeks 5-6: Add a Pause. Once you can do 3x20, make it harder. Add a 2-second pause at the top of every single rep of your hip thrusts and glute bridges. This increases the time under tension.
• Weeks 7-8: Add a Set or Weight. If you have a dumbbell, add 5 lbs to your RDLs and hip thrusts and drop back to the lower end of the rep range. If you don't have weight, add a fourth set to your main exercise. 4x15 is more work than 3x20.

This is non-negotiable. You must track your reps and sets and beat them every week. That is the engine of your progress.

Your Glute Transformation Timeline: What You'll See and Feel

Building muscle takes time and consistency. Forget about 14-day transformations. Here is a realistic timeline for what to expect when you follow the protocol consistently.

• Week 1-2: The Activation Phase. You will likely not see any visible changes in the mirror. The primary change is neurological. You are teaching your brain how to fire your glutes correctly. You will feel soreness in your glutes, which is a great sign you're finally targeting them. If your lower back or hamstrings are extremely sore, re-watch form videos for the hip thrust and RDL. Your job in these two weeks is to establish a mind-muscle connection. Focus on feeling the glutes do the work on every single rep.
• Month 1 (Weeks 3-4): The Pump and Strength Phase. Towards the end of the first month, you'll notice two things. First, you'll get a significant "pump" in your glutes after your workouts, making them feel fuller and tighter temporarily. Second, your strength will increase noticeably. The 15 reps that felt hard in week 1 will feel much easier. This is your sign that progressive overload is working. You might see a very subtle change in shape, but the main progress is in your performance.
• Month 2-3 (Weeks 5-12): The Visible Change Phase. This is where the hard work starts to pay off visually. After 8-12 weeks of consistent training and progressive overload, you will see a real difference in the mirror. Your glutes will appear rounder and sit higher. This is the result of actual muscle hypertrophy (growth). Your jeans might start to fit better. This is the stage where other people might start to notice. Don't get discouraged if it takes a full 12 weeks to see the change you want. This is a realistic timeframe for natural muscle growth.

Frequently Asked Questions

How Many Days a Week Should I Train Glutes?

For optimal growth and recovery, train your glutes 2 to 3 times per week on non-consecutive days. This frequency allows you to stimulate the muscles enough to trigger growth while giving them the 48-72 hours they need to repair and get stronger.

Can I Get Round Glutes with Just Bodyweight?

Yes, you can make significant progress with just bodyweight, but you must be strategic. The key is using single-leg exercises to increase the load. Single-leg hip thrusts and single-leg RDLs are much more challenging than their two-legged counterparts and are essential for bodyweight-only progressive overload.

Why Are My Quads Growing Instead of My Glutes?

This happens for two reasons: poor exercise selection or improper form. If your routine is heavy on squats and lunges, your quads will dominate. If you're doing hip thrusts but feel it mostly in your thighs, your foot placement is likely too far away from your body.

What Equipment is Best for At-Home Glute Workouts?

A quality set of fabric resistance bands (for abduction work) and a pair of adjustable dumbbells are the best investment. A single 25-50 lb dumbbell can provide enough resistance for hip thrusts and RDLs for months of progress.

How Much Protein Do I Need for Glute Growth?

Muscle is made of protein. To build it, you need to supply the raw materials. Aim to eat 0.8 to 1.0 grams of protein per pound of your body weight each day. For a 140-pound person, this is 112 to 140 grams of protein daily.