Thanks to one of the most popular fitness Youtubers, Robin Gallant, the scientific aspect of glute-muscle growth has now been brought into the light.
According to most experts, training glutes 2-5 times a week is ideal. The glutes consist of three primary muscles- the gluteus medius, minimus, maximus.
The gluteus medius and gluteus minimus are known to be for abduction, rotation, and hip stabilization. However, they do not contribute as much to the appeal or shape. If you are aiming to grow wider hips, try doing four set of ten on the hip adduction machine.
As for the gluteus maximus, it is the most important for the appearance of size; it has fibers that runs from the pelvis and base of spine to the lamina of what is know as the IT Band and femur, meaning that they run diagonally at a 45 degree angle. It plays a role in external rotation, hip extension, and posterior pelvic tilt.
Therefore, the main focus of muscle-building needs to be around the gluteus maximus. Any type of movement that helps us resist flexion of the hip works the glute- muscles. As such, here are suggestions for the best exercises to grow them even further.
Here are some suggested workout routines from Robin:
Barbell Squat 4×15
Kettlebell Romanian Deadlifts 4×10-12
Front lunges 4×15
Cable Squats 4×15
Donkey Cable Kickbacks 4×12-15
Dumbbell Hip Thrusts 4×12-15
Look up these movements to get a better sense of what you are aiming for.
Best of luck!