Hunter Chilton Workout + The Guide For The Perfect Glute Exercises

Hunter Chilton Workout and Routines – Check out these routines that are very effective by Chilton. The buttocks are the biggest muscles we have, so men and women should be big and strong since they will not make it easier to lift more weight in the basic exercises and avoid injuries. Do you want to get some perfect glutes with some simple exercises? Hunter Chilton is known for her great glute exercises that have amazing effects. Down below is a combination of a simple but effective guide to have a great butt and the Hunter Chilton Workout and Routines she use to achieve her success.Hunter Chilton Workout and Routine

To properly train the buttocks we must first know their anatomy, find out what factors affect that we have more or less large and finally the most interesting: the exercises that will allow us to develop perfect buttocks both in the gym and at home.

Basic anatomy of the gluteus

The gluteus is composed mainly of 3 muscles:

  • Gluteus major
  • Gluteus medius
  • Gluteus minor

Gluteus major

This muscle is the largest of all those that make up the buttocks. Its main anatomical function is the extension of the hip, like the movement we make when climbing in the squat from the lowest position.

Other movements in which the gluteus maximus is strongly involved are the dead weight, the momentum we give to execute sprints or push the thigh back, as seen in some gluteus press gym machines.

Basic anatomy of the gluteus

Gluteus medius and gluteus minimus

The gluteus medius begins in front of the anterior gluteal line and converges with a tendon attached to the lateral surface of the hip joint.

On the other hand, the gluteus minimus originates opposite the external surface of the ilium (the largest bone of the pelvis), between the anterior and inferior gluteal lines.

Both muscles have similar functions, depending on the position of the knee and hip joints.

In summary, taking into account the anatomy of the buttocks, the best movements to work them are:

  • The hip extension (gluteus maximus)
  • The hip abduction (gluteus medium)
  • The internal rotation of the hip (gluteus medium with hip flexed )
  • The external rotation of the hip (gluteus medium with hip extended )

strengthening your glutes exercise

4 keys to strengthening your glutes

1. Do squats make the buttocks bigger?

This statement is often heard very often. It is true that squats are a very effective exercise for the development of the buttocks, but it does not make sense to say that only they are going to give us the buttocks we want. In fact, you can have a very good squat mark while having weak buttocks if during the movement we involve more the lower back and the femoral ones.

There are other exercises as we will see later that also allow us to greatly stimulate the gluteus, so the free squat is not the only alternative.

2. Does genetics influence the size of the buttocks?

Genetics has a very important role in the size of our buttocks, which is why many people find it difficult to develop their buttocks, however much they are isolated and trained thoroughly.

Nevertheless, we are going to offer you a large number of exercises with which you will have better weapons to fight against the limitation of genetics.

step up workout for buttocks

3. Proportion of the hip and buttocks

The fact of having more or fewer hips and wide or narrow waist is another factor that depends on the genetic inheritance. If you are lucky enough to have a narrow waist with wide hips you will probably have big buttocks, whereas if it happens otherwise you will probably have more difficulty in showing a good gluteal size.

4. Buttocks and body fat

If we have a high amount of body fat we will probably have large buttocks, but they will not be turned. If our goal is to have well-formed buttocks it is important that we have a low percentage of body fat and work them properly.

P.S Note –  It is important to read – Hunter Chilton Diet + The Top 5 + 3 Foods That You Should Always Buy

The best glute exercises

We have many exercises to choose from, even to dedicate an exclusive day in our routine. Any gluteal training that we perform should be composed of extension exercises and hip abduction.

Buttocks and legs exercises

Buttocks and legs exercises

  • Rear or front squat with bar, dumbbell or machine.
  • Sumo squat with dumbbell (jump on some discs to add deficit and increase the route)
  • Presses to one or two legs that allow a full range of movement.
  • Striped with bar, dumbbell or machine.
  • Explosive strides without weight.
  • Inverse strides.
  • Bulgarian squat.
  • Romanian deadlift or rigid legs or one leg.
  • Swings with kettlebell
  • Gluteal/femoral elevation.
  • Glute presses in machine.
  • Extensions in multi-hip machine.
  • Step-ups.
  • Step-downs with dumbbells or in the machine of those used to make funds and assisted chin-ups (place your foot on the platform and push down).

Buttocks and hip exercises

  • Sitting abductor machine.
  • Hip abduction in foot machine.
  • Hip abduction in low pulley.
  • Glute bridge with bands.
  • Clam with bands.
  • Fire Hydrant with bands.

hip thrust

The last 3 years of the list are very comfortable because you only need resistance bands to execute them. You can use them as activation exercises before a day of gluteus training. In each of them you should pay attention to tighten the abdomen well.

Another exercise that will allow you to lift very large weights and greatly develop the strength and power of your glutes is the hip-thrust. However, we have not included it in the list because it can be a bit uncomfortable to do if you do not have the necessary equipment.

If that is your case, you can replace the hip-thrust with the glute bridge with elastic bands, since it will also give a great stimulus to the buttocks to grow and you will be much more comfortable.

hip thrust exercise

How to tone your glutes?

Possibly you have already tried many of the exercises we have named, but apart from doing them you should review the following:

  • Take care of the technique of the exercises, since it is possible that unintentionally we are involving the femoral more than the glutes.
  • The intensity and quality of the training are very important: it is preferable that the training sessions are not very long and that you restless between the series.
  • In case you have a small backside genetics,  increase your caloric intake to try to add more muscle there, always being careful with excess fat.

Hunter Chilton Workout  – The Perfect Glutes

 Hunter Chilton Workout

GROW your BUTT With DUMBBELLS ONLY –  GLUTES ONLY WORKOUT

Purpose: Hi Guys! This is a glute focus workout using only Dumbbells and body weight! I figured not everyone can make it to a gym but still wants to be able to grow their booty, so here you go! This workout is awesome for a serious pump and some serious booty gains! The key to this workout is to concentrate on every contraction, squeeze as best you can, and take little rest to keep the pump going throughout the entire workout! I suggest if you can, use a heavier dumbbell for the main exercises and then a lighter one for the single leg exercises! If not, work with what you got! Share with your friends and Enjoy

WORKOUT: Hunter Chilton Workout 

3 Sets Of

  • 15 Glute bridges
  • 10 single leg glute bridges (no weight)

3 Sets Of

  • 12 Sumo Squat
  • super set w/
  • 12 sumo deadlifts
  • 1 sumo jump squat into 3 sumo pulses
  • 10 reps / 3 sets

 

  • 10 donkey kicks into 10 pulses
  • superset w/
  • 10 fire hydrants into 10 pulses
  • 10 reps each way / 2 sets

 

Single leg Romanian deadlifts

  • subset set w/
  • standing single leg hip abductions
  • 10 each way / 3 sets

BURNOUT

  • 2 SETS 25 REPS
  • FROG PUMPS

Purpose: This video contains my 5 key tips in order to keep constant contact with your glutes throughout your entire workout! This video goes IN-DEPTH on how to perform each of the 5 tips and how to use them to your advantage to get the MOST out of your glute workouts! I decided to do this video after thinking about how many terms and things I suggest all you ladies to do in my glute videos, assuming you even know what I am talking about LOL. .

So here is my 5 best tips, that I do EVERY time I train glutes, in order to maximize my results and get the most out of my workout. This video is to help you be able to not only feel your glutes working through the entire workout, but also actually be using them to perform every exercise efficiently! A lot of videos touch base on glute activation, but that is not the only tip! All of the things I touch base on in this video, you have heard me talk about before, but never in depth, so here you go! Enjoy!

GLUTE ACTIVATION ROUTINE: using resistance band (Heavy)
The resistance bands I found on Amazon for super cheap!

  • 2 sets/15 reps each leg
  • laying glute kick backs
  • 2 sets/ 15 reps each way
  • side steps

 

  • Standing Glute Kick backs
  • 2 sets/15 reps each leg
  • Standing lateral kicks

 

  • 2 sets /10 reps/ 3 second hold
  • Glute Bridges

 

  • 2 sets/ 15 reps each side
  • Side Squat Walks

 

  • 1 set/ 15 reps each way each leg
  • Donkey Kicks to Fire Hydrants

BUILD BIGGER ROUNDER GLUTES WITH ME! – GLUTES ONLY (Start to Finish)

Purpose: This is a glutes only, glute focus workout. We are targeting every part of the glutes in these exercises! The exercises in this video are to help you build muscle and grow your glutes to their maximum potential from the outer, inner, and under area to give you full, round, firm glutes! I also filmed my entire warmup so you all can see exactly what I am doing in order to warm up and get full mobility and contraction in my glutes!

WORKOUT: Hunter Chilton Workout and Routine

  • Barbell Glute Hip Thrusts (w/elevated heels (optional))
    4 x 12 moderately heavy

Superset

  • Sumo squats with single dumbbell
  • then sumo pulse squats
  • 3 x 10 reps each

Superset

  • Cable kick backs
  • then half the weight
  • cable corner kick backs
  • 3 x 10 reps each way

Superset

  • Hip Abductions in a squat stance
  • then half the weight and repeat
  • 3 sets x 10 reps each way

Cable Donkey Kicks

  • 2 sets x 15 reps ea leg

BURNOUT

  • Kettle Bell Swings x 2 until failure

If you are interested in learning how to do these, there are many in depth videos here on youtube where you can learn how, as well as, practicing over and over again. I suggest starting with a lighter weight while learning how and then increasing to a heavier weight when you master the form or at least get an idea of the form to where you are comfortable. The idea is to have your body stabilized and only your hips hinging that is keep you moving and using your glutes/hips to push that weight forward. You aren’t squatting down or bending over. The kettlebell should stay close to your private area as best as possible. This workout is amazing at getting stronger and better with your squats, deadlifts, and glute hip thrusts, as well as if you do them like I am here where it is until failure with a moderate weight, they are great for endurance training in the posterior chain as well.

GLUTE ACTIVATION WORKOUT AT HOME! – NO WEIGHTS!

Purpose: Quick- at home – Booty pump workout! No weights required! Resistance bands only (or a stretchy shirt lol)! Do this before a glute workout for glue activation, after as a burnout, or before you go out and you want a plump lookin booty!

WORKOUT: Hunter Chilton Workout and Routines

5 MINUTES – 10 EXERCISES – 30 SECONDS EACH – NO REST- TRY TO DO 3 ROUNDS!

  • GLUTE BRIDGES
  • LYING STRAIGHT LEG HIP ADDUCTORS
  • R SINGLE LEG ADDUCTOR LIFT
  • L SINGLE LEG ADDUCTOR LIFT
  • R GLUTE KICKBACK
  • L GLUTE KICKBACK
  • PRONE GLUTE LIFT
  • IN N OUT JUMPS
  • R STANDING GLUTE KICK BACK PULSES
  • L STANDING GLUTE KICK BACK PULSES

GROW & LIFT your BUTT – GLUTE FOCUS Leg Workout

Purpose: HI! I hope you all had an awesome holiday! Now that the New Year is here, it is time to smash some goals! This is a gym glute focus workout to grow and lift your glutes. Remember to squeeze at the top of each movement and drive through your heels for the most glute activation possible! Incorporate a solid glute activation routine BEFORE you do this workout to see maximum results

WORKOUT: Hunter Chilton Workout and Routine

  • Smith Machine Single Leg Step-ups L&R
  • Superset w/
  • Glute Hip Thrusts
  • 15 reps each for 3 sets

Sumo stance squats to sumo stance deadlift

  • 10 reps each way for 3 sets
  • (elevate toes for more glute/hammie activation)

 

Single Leg deadlift into wide stance overhead squats

  • superset w/
  • Jump in N out squats
  • 6 reps for each movement for 3 sets

 

Cable Glute kick backs

  • superset w/ (half weight)
  • standing hip abductions
  • 15 reps each way for 2 sets

BURNOUT

  • AMRAP Glute hip thrusts and Frog Thrusts
  • 1 minute break and repeat 1 more time!

GROW YOUR GLUTES GYM WORKOUT – GLUTES ONLY

Purpose:  This is another glute focus workout where we are solely targeting the glutes! I chose exercises that are about higher reps and really squeezing and contracting your glutes to allow for maximum pump and growth! I also like these moves because any level can perform these exercises! Remember to drive through your heels, squeeze at the top, add resistance bands and weight for more of a challenge and not to rest too long between sets to keep the heart rate up so we can burn fat as well! I was drenched, to say the least after this workout

WORKOUT: Hunter Chilton Workout and Routine

  • WARMUP (15 MINUTES TOTAL)
  • 5 MINUTE STAIR MASTER
  • 5 MINUTE FULL BODY STRETCH
  • 5 MINUTE GLUTE ACTIVATION

WORKOUT Routine

  • 4 SETS / 21 REPS EACH
  • SMITH MACHINE SUMO SQUAT 21’S
  • ( 7 reps below parallel, 7 reps to parallel, 7 reps full extension)
  • I was doing 65 lbs ( the bar and two 10 plates)

3 SETS / 10 REPS EACH LEG

  • SINGLE LEG GLUTE HIP THRUSTS W/ADDED WEIGHT
    I used a 25 lb plate

3 SETS / 10 REPS EACH SIDE

  • TRI-SET / I added 15 lb dumbbell hold
  • ONE LEG ELEVATED SQUAT DOWN TO ROMANIAN DEADLIFT OUT TO SUMO SQUAT

 

2 SETS / 10 REPS EACH

  • PLATE GLUTE HIP THRUSTS W/ 5 SECOND HOLD/SQUEEZE AT TOP!
    W/ RESISTANCE BAND
    I used a 45 lb plate

BURNOUT

  • 2 SETS EACH EXERCISES / 15 REPS (L&R)
  • STRAIGHT LEG CROSSOVERS
  • STRAIGHT LEG GLUTE PULSES

GLUTES and HAMSTRINGS FOCUS WORKOUT

Purpose: Glute and Hamstrings focus workout. I did workouts that would solely only target these muscles as much as possible! This is a great mix of exercises to really get a good booty/leg workout. Try it out.

WORKOUT: Hunter Chilton Workout and Routine

  • 4 sets of Cable kickbacks 10 + Cable kickback pulses 10
  • 4 sets of Pulse squats 10 + Wide stance/Romanian stance deadlifts 5 each way
  • 4 sets Plate Glute Hip Thrusts + Kettle Bell Romanian deadlifts
  • 5 minutes 30 seconds on/off Glute bridge and curls single legs
  • 3 sets of 10 overhead weighted squat breakdowns
  • 2 sets of 15 Laying single leg glute kickbacks + Both-leg reverse hyperextensions

GROW YOUR GLUTES WORKOUT | AT HOME or GYM

Purpose: Glute focus workout you can do at home or in the gym! If you are doing this in a gym, all you need is a cable machine and if you are doing this at home or do not want to use cables, then all you need is a resistance band! If your resistance band is too light for some of the exercises, then wrap it around more times to whatever you are wrapping it around to tighten the band! In this video are an accumulation of some of my favorite glute targeted exercises for growing the peach! Take a screenshot of the workout and let’s get growing that booty

WORKOUT: I am listing the weight I used since most people ask BUT always make sure to do the weight you can handle and not to copy somebody’s weight just because that is what they do!

WARMUP X2

  • Glute Kickbacks, corner, lateral
    (lightweight) 10 reps ea. way.

WORKOUT: X3 SETS EACH WORKOUT

  • -PULL DOWN LUNGES superset w/
  • SUMO SQUATS ( I used 60lbs for both)
  • 10 reps ea. leg for lunges
  • 12 reps for sumo squats
  • -CABLE PULL THROUGHS (I used 50lbs)
    12 reps

-GLUTE KICK BACKS W/PULSE

10 reps each leg

  • 1 kick back + 1 pulse = 1 rep
    (I used 20lbs)

SQUAT WALKS 4 each way ( 4 steps backward and 4 steps forward minimum = 32 steps total per set)
(I used 100lbs)

  • – LAYING SINGLE LEG HAMSTRING CURLS
    ( I used 30lbs)
    10 ea. leg

CCESSORY WORKOUTS FOR STRONGER GLUTES and HAMSTRINGS

Purpose:  This is a video about “accessory” workouts to improve your glutes and hamstrings! Doing accessory workouts allows you to improve certain weaknesses, imbalances, or grow and work certain parts of a muscle in your body that you otherwise would not specifically target doing your “powerhouse” movements like squats or deadlifts. Accessory movements over time will improve speed and agility as well as help improve and prevent injuries if performed correctly. I also like them for improving the shape and “design” of my legs/glutes.

So, if you have difficulty or want to improve your squats, glute hip thrusts, deadlifts, etc to overall improve your workouts then accessory movements are the way to go! There are a million different workouts you can do for accessory work, in this video I only touch on a few and am solely targeting the posterior chain ( back side) of the body; however, you can do accessory work for your anterior(front side) as well with other workouts. If you have any questions, please comment down below!

P.S.A: I know these leggings look like lulu lemons BUT they are actual a brand called 90 degree and are awesome dupes/squat proof to them AND I got them for $16 at Marshalls. You can also find them at TJmaxx and online for cheap too! Go get em girl if you’re not about to spend $100 on lululemons!

WORKOUT: Hunter Chilton Workout and Routine

NORDIC HAMSTRING CURL ( You want to fall down and come up by only using your hamstrings, you don’t want to be moving around/ bend at the hips or swinging up! It should be a stable slow and controlled movement!)
(ASSISTED)
You can also use a resistance band instead of string machine
4 SETS – 8 REPS EACH

NORDIC HAMSTRING CURLS (NOT ASSISTED)

  • 4 SETS
  • 12 REPS EACH

GOOD MORNINGS ( I used 65lbs)

  • You can also do these with no weight or dumbbells
  • 4 SETS
  • 15 REPS EACH

FROG KICK BACKS holding a pad between feet

  • 3 SETS
  • 15 REPS EACH

SINGLE LEG RDLS (Romanian Dead Lifts)

  • You can also do these with dumbbells or barbell
  • 4 SETS (EACH LEG)
  • 8-12 REPS

BURNOUT

  • INCLINE TREADMILL HAMTRINGS WALKS
  • 2-3 SETS UNTIL FAILURE.