Style and Grooming
How Long Does It Take to Grow Your Glutes? Squats vs Hip Thrusts
How long does it take to grow your glutes? Most women can feel stronger in a few weeks, but visible change usually takes about 8 to 12 weeks of steady training, and more after that. Both squats and hip thrusts build glutes. A trial in trained women found squats did a little better, while a 2025 review supports hip thrusts when glutes are the main goal. Doing both is a safe bet.
What the studies found
Squat vs hip thrust in women. A 2020 randomized trial in well-trained women compared a back squat program with a hip thrust program over 12 weeks. Both groups grew their glutes, but the squat group had greater growth in the gluteus maximus (the main butt muscle) than the hip thrust group. [1] It was a small study of 22 women, so treat it as one data point.
The bigger picture. A 2025 systematic review and meta-analysis in Frontiers in Physiology pooled studies on resistance training and glute growth. It found resistance training produces moderate glute growth, and supports hip thrusts as a useful glute-focused exercise. [2]
The takeaway: squats work the glutes through a deep range, and hip thrusts target them hard at the top. One study does not settle it. Using both covers you.
Why your glutes might not be growing (original list)
- Same weight for months. Muscles need a little more challenge over time.
- Too few hard sets. Stopping when it starts to feel hard.
- Not enough food or protein. Muscle needs fuel.
- Only cardio and bands. Bands are a nice warm-up but hard to keep progressing.
- Short range. Half squats and tiny thrusts do less.
- Poor sleep. Recovery is when growth happens.
A 12-week plan (original)
Two or three lower-body days a week. Rest at least a day between.
Day A
- Back squat or goblet squat: 3 sets of 8 to 12
- Romanian deadlift with dumbbells: 3 sets of 8 to 12
- Walking lunges: 2 sets of 10 per leg
- Side-lying or cable hip abduction: 2 sets of 15
Day B
- Hip thrust (barbell or machine): 3 sets of 8 to 12
- Bulgarian split squat: 3 sets of 8 per leg
- Back extension with glute focus: 2 sets of 12
- Step-ups: 2 sets of 10 per leg
How to progress: When you can do the top number of reps on all sets with good form, add a small amount of weight next time.
A realistic timeline
| Time | What you may notice | |---|---| | Weeks 1 to 3 | Soreness, better form, strength going up | | Weeks 4 to 8 | Jeans fit a bit differently, firmer feel | | Weeks 8 to 12 | Visible shape change in photos for many | | 6 to 12 months | Bigger changes with steady progress |
Everyone is different. Genetics, starting point, and body fat all change how fast it shows.
Form tips
- Squat: feet about shoulder width, push knees out, sit down between your heels.
- Hip thrust: chin tucked, ribs down, push through heels, squeeze at the top without arching your low back.
- Pain: sharp pain in the knees or back means stop and fix form or lower the weight.
Eat for it
Glute growth is muscle growth. That usually means enough total food and protein spread over the day. Trying to grow glutes while eating very little often stalls.
Track your progress
Take side and back photos every four weeks in the same light, outfit, and pose. Write down your weights. Many women stop just before results show because they judge by the mirror day to day.
Quick answers
Do glute bands work? They are useful for warming up and for beginners. For long-term growth, you need heavier load.
Can I grow glutes without growing thighs? Thighs usually firm up too. Hip thrusts and back extensions put more focus on glutes.
Should I do glutes every day? No. Muscles grow during recovery. Two to three hard sessions a week is plenty for most.
The bottom line
Squats and hip thrusts both build glutes. Train them two to three times a week, add weight slowly, eat enough protein, and give it at least 12 weeks before you judge.