If I Want Rounder Glutes Should I Do More Squats or More Hip Thrusts at Home

The Real Answer: Squats vs. Hip Thrusts for Rounder Glutes

If you want rounder glutes and are debating whether to do more squats or more hip thrusts at home, the direct answer is to prioritize hip thrusts. For every one squat-focused day, you should have two hip-thrust-focused days. You've likely been doing hundreds of squats and lunges, only to find your thighs are growing but your glutes still look flat from the side. This isn't your fault; it's a misunderstanding of what each exercise actually does. Squats are a fantastic compound exercise, but for many people, they primarily build the quadriceps (front of the thigh). Hip thrusts, on the other hand, are the single best exercise for isolating and growing the gluteus maximus-the largest muscle responsible for that powerful, 'shelf' look. The feeling of being stuck comes from using the wrong tool for the job. You're using a hammer (squats) when you need a screwdriver (hip thrusts). To build that 3D, round shape you're after, you need to shift your focus. We're not eliminating squats, but we are demoting them from the starring role in your glute-building program. The roundness you want comes from targeted work, not just general lower body exercise.

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The Glute Anatomy Mistake Almost Everyone Makes

Thinking 'the glutes' are one single muscle is the most common mistake keeping you from the results you want. Your glutes are a system of three different muscles, and 'rounder' means you need to train all three. Neglecting any one of them leads to an imbalanced look.

1. Gluteus Maximus: This is the biggest and most powerful muscle. It's the one you're thinking of when you want a bigger butt. Its primary job is hip extension-driving your hips forward. This is why the hip thrust is king. It puts the gluteus maximus under maximum tension at the very top of the movement, exactly where a squat lets up.
2. Gluteus Medius: This muscle sits on the upper, outer part of your glutes. Think of it as the 'upper shelf' muscle. It's responsible for hip abduction (moving your leg out to the side) and stabilization. A well-developed gluteus medius creates that coveted round shape from the front and back and prevents 'hip dips' from looking so prominent. Exercises like banded side steps and clamshells target this directly.
3. Gluteus Minimus: This is the smallest of the three, located just beneath the gluteus medius. It assists the medius in its functions. You don't need to think about it specifically; if you train your gluteus medius, the minimus gets worked, too.

So, why have your squats failed you? Because a standard squat primarily involves knee extension, which hammers the quads. While it does involve some hip extension, the tension on the glutes is greatest at the *bottom* of the squat, and weakest at the top. Hip thrusts are the opposite, creating peak tension at the top when your glutes are fully contracted. You need both, but to change the shape of your glutes, you must prioritize the movement that targets the largest part of the muscle group most directly. You now understand the three parts of the glute and which exercises hit them. But knowing a hip thrust works the gluteus maximus is useless if you can't prove you're getting stronger at it. What weight and reps did you hip thrust four weeks ago? If you can't answer that in 5 seconds, you're not training for growth, you're just guessing.

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Your 8-Week At-Home Glute-Building Plan

This isn't a random collection of exercises. This is a structured protocol designed to force growth using progressive overload, even with limited equipment. You will train your lower body 3 days per week on non-consecutive days (e.g., Monday, Wednesday, Friday).

Two of these days will be 'Thrust-Focused' and one will be 'Squat-Focused'.

Step 1: Find Your Starting Numbers (Do This Today)

Before you begin, you need a baseline. Test yourself on these three movements and write down the numbers:

• Bodyweight Hip Thrusts: How many can you do with perfect form, pausing for 1 second at the top of each rep?
• Bodyweight Squats: How many can you do with your hips going below your knees?
• Banded Side Steps: With a medium-resistance band around your ankles, how many steps can you take in each direction before fatiguing?

These numbers are your starting point. Your only goal for the next 8 weeks is to beat them.

Step 2: The Workout Structure

Workout A: Thrust-Focused (Day 1 & 3 of your week)

• Glute-Focused Warm-up: 2 sets of 20 Bodyweight Glute Bridges, 2 sets of 15 Fire Hydrants per side.
• 1. Hip Thrust Variation: 4 sets of 10-15 reps. Start with bodyweight. Once you can do 15 reps, add weight (hold a dumbbell or kettlebell in your lap) or progress to a single-leg hip thrust for 10 reps per side.
• 2. Romanian Deadlift (RDL) Variation: 3 sets of 12-15 reps. If you have dumbbells, use them. If not, do single-leg bodyweight RDLs, focusing on balance and the stretch in your hamstring and glute.
• 3. Hip Abduction Movement: 3 sets of 20-30 reps per side. Use a band. Examples: Banded clamshells, seated band abductions, or standing cable/band hip abductions.

*Rest 60-90 seconds between sets.*

Workout B: Squat-Focused (Day 2 of your week)

• Glute-Focused Warm-up: 2 sets of 20 Bodyweight Glute Bridges, 2 sets of 15 Fire Hydrants per side.
• 1. Squat Variation: 4 sets of 8-12 reps. Focus on a glute-dominant squat: sit your hips *back* as if aiming for a chair far behind you. Go below parallel. Use a dumbbell for a Goblet Squat if you have one. If not, use a 3-second negative (lowering phase) on each rep to increase difficulty.
• 2. Lunge Variation: 3 sets of 10-12 reps per leg. Bulgarian Split Squats are the best option here if you have a couch or chair. Otherwise, walking lunges or reverse lunges work well.
• 3. Glute Bridge: 3 sets to failure with a 3-second pause at the top of each rep.

*Rest 60-90 seconds between sets.*

Step 3: How to Force Progress (Progressive Overload)

Muscle only grows if you force it to do more than it's used to. Each week, you must choose ONE way to make your workouts harder:

• Add Reps: If you did 10 reps last week, aim for 11 or 12 this week.
• Add Weight: If you have adjustable weights, add as little as 2.5-5 lbs.
• Add a Set: Do 4 sets instead of 3 on your main lift.
• Improve Form/Tempo: Add a 2-second pause at the top of your hip thrusts. Lower yourself for 3 seconds on your squats.

Track these numbers. Your goal is to see them slowly climbing week after week. If your numbers aren't going up, your glutes aren't growing.

When You'll Actually See a Difference (The Honest Timeline)

Building muscle takes time and consistency. 30-day challenges are marketing gimmicks; real results are built over months. Here is a realistic timeline if you stick to the plan and eat enough protein.

• Weeks 1-2: The Activation Phase. You will feel sore. You'll get better at squeezing your glutes during the exercises-this is called improving mind-muscle connection. You will not see a visible change in the mirror. Your job is to be consistent and learn the movements.
• Weeks 3-8: The Strength Phase. This is where you focus on progressive overload. Your numbers in your logbook must go up. Your hip thrusts should feel stronger, and you should be able to do more reps or use more weight than when you started. By the end of month two, your glutes will feel firmer and you may start to notice a subtle change in shape, especially the 'pump' after a workout. Clothes might start to fit a little differently.
• Months 3-6: The Growth Phase. This is where the visible 'rounder' look begins to appear. If you have been consistent for over 12 weeks, tracking your lifts, and eating enough food, the changes will become undeniable. You'll see more projection from the side (the glute max shelf) and more curve from the back (from the glute medius). This is the payoff for all the foundational work in the first two months. Anyone who promises you a new butt in 30 days is lying. Real, lasting change takes a minimum of 3 months of dedicated work.

Frequently Asked Questions

Will Squats Make My Thighs Bulky?

They can, particularly if you are genetically quad-dominant. This is why this program prioritizes hip thrusts. To make your squats more glute-focused, adopt a wider stance, point your toes out slightly, and focus on sitting your hips back instead of letting your knees travel forward.

How Often Should I Train Glutes for Growth?

Training glutes 2-3 times per week is the optimal frequency for growth. This provides enough stimulus to signal muscle-building while allowing for 48-72 hours of recovery and repair time. Training them every day is counterproductive as muscles grow during rest, not during the workout itself.

What If I Don't Have Any Weights at Home?

Focus on increasing difficulty through leverage and tempo. Progress to single-leg hip thrusts and Bulgarian split squats. Add a 3-5 second pause at the point of peak contraction (the top of a hip thrust). Slow down the lowering phase of each rep to 3-4 seconds. This increases time under tension and forces adaptation.

Is a 30-Day Squat Challenge Enough?

No. A 30-day challenge is not enough time for significant hypertrophy (muscle growth). These challenges can be good for building initial habits and consistency, but they do not use the principles of progressive overload required for long-term change. Real results take months, not days.

Protein Intake for Glute Growth

To build muscle, you must provide the raw materials. Aim for 0.8 to 1.0 grams of protein per pound of your body weight each day. For a 150-pound person, that is 120-150 grams of protein. Without sufficient protein, your hard work in training will not translate into visible muscle growth.