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

Why Squats Are Sabotaging Your Goal for Round Glutes

To answer the question 'do I need to do squats to get round glutes at home'-no, and in fact, focusing only on squats is likely why your quads are growing but your glutes are not. You've probably done hundreds of bodyweight squats, felt the burn in your thighs, and then looked in the mirror wondering where the results are. The frustration is real, and it's not your fault. You've been told squats are the king of leg exercises, but for building round glutes, they are more of a jester.

Here’s the problem: squats are a quad-dominant movement. This means your quadriceps (the muscles on the front of your thighs) do most of the work, especially in a bodyweight or lightly-loaded squat you'd do at home. While your glutes are involved, they are only assisting. To force the glutes to work harder in a squat, you need to go very heavy-think a barbell loaded with 1.5 to 2 times your bodyweight-to force a deep hip hinge. This is not practical or safe for a home workout.

For a muscle to grow (hypertrophy), it needs to be the limiting factor in an exercise. It needs to be put under significant mechanical tension until it approaches failure. When you do a bodyweight squat, your quads will fail long before your glutes are meaningfully challenged. You could do 100 air squats and your glutes would still have more to give. This is why your thighs get toned but your glutes stay the same. To build round glutes, you need exercises that isolate them and make *them* the first muscle to give out. Squats just don't do that effectively in a home environment.

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The 3 Glute Functions Your Squats Are Missing

Getting round glutes isn't about doing one magic exercise. It's about understanding that the glutes are a complex of three muscles (maximus, medius, minimus) that perform three main jobs. A great glute program trains all three functions with targeted load. Squats primarily train one function, and not even optimally. This is the 'aha' moment that changes everything.

Your glutes are responsible for:

1. Hip Extension: This is pushing your hips forward from a hinged position. Think of standing up from being bent over. The gluteus maximus, the biggest muscle, is the prime mover here. Exercises like hip thrusts and glute bridges isolate this function under heavy load far better than squats. In a hip thrust, your glutes are doing nearly 100% of the work to lift the weight. In a squat, that load is shared between your quads, glutes, hamstrings, and lower back.
2. Hip Abduction: This is moving your leg away from the centerline of your body. This is the primary job of the gluteus medius and minimus, the muscles on the upper/outer side of your glutes. These are the muscles that create the 'shelf' look and contribute to a rounder, fuller appearance from the side and back. Squats provide almost zero stimulus for hip abduction. This is the single biggest reason why a squat-only routine will never build the shape you want. You must train abduction with exercises like lateral band walks or clamshells.
3. Hip External Rotation: This is rotating your thigh outward. While a smaller component, it contributes to overall glute activation and stability. Exercises like fire hydrants target this. A well-executed squat involves some external rotation to keep the knees out, but it's not enough to stimulate growth.

A routine of only squats is like trying to build a strong chest by only doing overhead presses. You're missing the main movements. To get round glutes, you must prioritize exercises that directly target extension and abduction.

You now know the three movements required for round glutes: extension, abduction, and rotation. But knowing the theory is one thing. Can you prove you're getting stronger in each of those movements week after week? If you can't recall the exact reps and weight you used on hip thrusts two weeks ago, you're not training-you're just guessing.

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The 3-Move Workout That Builds Rounder Glutes in 8 Weeks

This is the plan. It's simple, effective, and requires minimal equipment. Perform this workout 2 or 3 times per week, ensuring at least one full day of rest for your glutes in between (e.g., Monday, Wednesday, Friday). The key is not the exercises themselves, but *progressing* on them every week. Your goal is to make them harder over time. That is the only thing that signals your muscles to grow.

Step 1: The Hip Thrust (For Mass & Extension)

This is your primary glute-building movement. It trains hip extension with the glutes under maximum tension at the top of the movement, something a squat cannot do.

• How to do it: Sit on the floor with your upper back against the side of a sturdy couch or bench. Place your feet flat on the floor, hip-width apart, with your knees bent at a 90-degree angle. Place a weight across your hips (a dumbbell, a backpack filled with books, or a kettlebell). Drive through your heels to lift your hips until your body forms a straight line from your shoulders to your knees. Squeeze your glutes hard for 2 seconds at the top. Lower with control.
• The Prescription: 3 sets of 10-15 reps.
• How to Progress: Once you can complete 15 reps in a set with good form, add more weight. If you're using a backpack, add another book or a water bottle. If you have dumbbells, move up to the next weight. Your goal is to be lifting more in month 2 than in month 1.

Step 2: The Banded Lateral Walk (For Shape & Abduction)

This targets the gluteus medius, the muscle that builds the upper glute 'shelf' and creates a rounder silhouette. This is the secret weapon squats completely ignore.

• How to do it: Place a resistance loop band around your ankles or just below your knees. Stand with your feet hip-width apart and sink into a slight squat (a quarter-squat, not a deep one). Keeping your chest up and feet pointing forward, take 20 steps to the right, then 20 steps to the left. Never let your feet come together; maintain tension on the band the entire time.
• The Prescription: 3 sets of 20 steps in each direction.
• How to Progress: This is a high-rep, metabolic stress movement. The goal is the burn. Once 20 steps feels easy, do 25 or 30. Or, use a heavier band. You should feel a deep burn on the sides of your hips.

Step 3: The Romanian Deadlift (RDL) (For Stretch & Hamstring Tie-In)

This movement targets the glutes and hamstrings in their lengthened position. This creates the coveted 'underbutt' definition where your glutes tie into your hamstrings. It provides a loaded stretch that is crucial for hypertrophy.

• How to do it: Stand with your feet hip-width apart, holding a weight in each hand (dumbbells, kettlebells, or even two heavy grocery bags). Keep a very slight bend in your knees, but think of your legs as mostly straight. Hinge at your hips, pushing your butt back as if you're trying to close a car door with it. Keep your back flat and lower the weights until you feel a deep stretch in your hamstrings. Your shins should stay vertical. Drive your hips forward to return to the starting position, squeezing your glutes at the top.
• The Prescription: 3 sets of 8-12 reps.
• How to Progress: Just like the hip thrust, the goal is to add weight over time. Once you can do 12 reps with perfect form, increase the weight. The focus here is the controlled negative; take 3 full seconds to lower the weight on each rep.

This three-move combination hits every part of your glutes with the three stimuli they need to grow: heavy mechanical tension (Hip Thrust), metabolic stress (Band Walks), and loaded stretch (RDLs).

What to Expect: Your Glute Transformation Timeline

Building muscle takes time and consistency. You will not get round glutes in a week. But with this focused plan and true progressive overload, you will see results faster than you ever did with endless squats. Here is a realistic timeline.

• Week 1-2: The Activation Phase. You will feel sore. The soreness will be in new places-high up on your glutes from the RDLs and on the sides from the band walks. This is a great sign. Your primary goal in these two weeks is not to lift heavy, but to master the mind-muscle connection. Focus on feeling your glutes do the work in every single rep. You might not see any visual change yet.
• Week 3-4: The Strength Phase. The initial soreness will fade. The weights you started with in week 1 should now feel noticeably easier. This is your cue to increase the load. Add 5 pounds to your hip thrust or RDL. Use a tougher band. By the end of month one, you should be able to look back and see a clear increase in strength. You might start to notice your pants fitting a little snugger in the seat. Take progress pictures now; you'll be glad you did.
• Week 5-8: The Growth Phase. This is where the visible changes become undeniable, but only if you have been consistent with progressive overload. If you are still using the same weights as week 1, you will not see growth. If you have been pushing yourself, you will start to see more 'pop' and a rounder shape. The upper glute shelf from the abduction work becomes more defined. The separation between your glutes and hamstrings is more apparent. This is the payoff for your hard work.

The Critical Warning Sign: If by the end of week 4, you are not lifting more weight or doing more reps than you did in week 1, your program is failing. You must challenge your muscles beyond their current capacity. Comfort is the enemy of growth.

Frequently Asked Questions

Glute Training Frequency

For optimal growth, train your glutes using this workout 2 to 3 times per week. Your muscles grow during recovery, not during the workout. Allow at least 48 hours between sessions. A Monday/Thursday or a Tuesday/Friday schedule works well for a 2x/week plan.

The Role of Nutrition and Protein

Muscles are built from protein. You cannot build rounder glutes without giving your body the raw materials. Aim to eat 0.8 to 1 gram of protein per pound of your target body weight daily. For a 140-pound person, this is 112-140 grams of protein. A slight calorie surplus of 200-300 calories above your maintenance will also accelerate muscle growth.

Why Quads Still Grow More Than Glutes

Some people are genetically 'quad dominant.' If your quads tend to take over, be extra vigilant about your form. On hip thrusts, ensure you're driving through your heels. On RDLs, focus on pushing your hips back, not bending your knees. Minimizing other quad-heavy exercises like lunges for a period can also help your glutes catch up.

Best Equipment for Home Glute Workouts

Start with a good set of fabric resistance loop bands; they cost about $20 and are more durable than latex ones. Your first real investment should be a single adjustable dumbbell or a moderately heavy kettlebell (start with 25-45 lbs / 12-20 kg). This is all you need to progress for months.

Dealing with Lower Back Pain

If you feel RDLs or hip thrusts in your lower back, it's a form issue, not a back issue. It means you are arching your back instead of using your hips. For hip thrusts, tuck your chin to your chest and think about keeping your ribs down. This forces a posterior pelvic tilt and makes your glutes do the work.