What’s the Best Time to Train Glutes?

If you're focused on exercises to make your bum bigger or looking for the most effective glute exercises, you may be wondering — does the time of day matter when training your glutes? The short answer: Yes, timing can impact performance and results.

Let’s break down the ideal time to train your glutes and how it can help you get a bigger bottom, reduce fatigue, and build your peach faster.

Does Training Time Really Matter?

Whether you’re doing a stength workouts, shredding down, or simply doing exercise to lift the butt a bit, or been given some toning exercises for bum, your body responds differently at different times of the day. Factors like body temperature, hormone levels, energy, and sleep can all affect how effective your workout is.

Best Time to Train Glutes: Morning vs Afternoon vs Evening

Honestly, it's on a per-person basis. Muscle doesn't grow more in the evening than the morning. It's dependent on how you are feeling and your lifestyle, and what time of the day you feel like you get the best out of your workout and can really push yourself.

Morning Workouts

• ✅ Boosts energy and mood for the day

• ✅ Helps with consistency and habit-building

• ✅ Works well with bodyweight or lighter resistance glute exercises

  
  

Best for: People with busy schedules who want to get in a quick exercise to build glutes or a simple toned bum session.

Afternoon Glute Workouts

• ✅ Peak strength and endurance (12pm–4pm)

• ✅ Muscles are fully warmed up from daily movement

• ✅ Aready eatenand fueld

• ✅ Ideal time for intense exercises to get juicy pump

Best for: Lifting heavier or performing compound moves like hip thrusts or RDLs. This is when your body is primed for strength and volume-based exercise for buttocks.

Try:

• Barbell hip thrusts

• Dumbbell step-ups

• Romanian deadlifts

• Banded side walks

  
  

Want to know how to get a big bum fast? Afternoon training may be your secret weapon.

Evening Glute Workouts

• ✅ Helps release stress after work

• ✅ Good for longer workouts

• ❌ Energy might be lower if you're mentally tired

  
  

Best for: Possibly slower-paced sessions. Try some toning exercises for your bum, stretching, or light circuits. If you have the enegy, go heavy!

Try:

• Glute circuits

• Pilates-inspired glute flows

• Resistance band workouts

If you prefer calm and controlled exercise that will make your butt bigger, evening training is a solid choice.

When Should You Train?

There’s no one-size-fits-all answer. It depends on:

• Your lifestyle and work schedule

• Your energy levels

• Your consistency and recovery

• 
  

The best time to train your glutes is the time you’ll stick to consistently while maintaining proper form and progressive overload.

Bonus: 3 Training Tips for Maximum Glute Growth

1. Prioritize glutes early in the workout – Don't leave glutes for the end when you're tired.They're a big muscle group!

2. Train glutes at least 2–3x/week – Frequency matters when your goal is to get a bigger bum

3. Track your lifts – Progression over time matters more than time of day.

   
   

Sample Weekly Glute Training Plan (not intended for optimal growth

Day	Time	Focus
Monday	Afternoon	Heavy glute strength (hip thrusts, RDLs)
Wednesday	Morning	Light activation & toning exercises
Friday	Afternoon	Moderate load & glute isolation

Final Thoughts

Whether you train in the morning, afternoon, or evening, consistency is key to achieving a bigger bottom, a toned butt, or overall optmised growth. Choose a time that fits your energy and lifestyle, then commit to the exercises that make your bum bigger regularly.

Ready to start your own tailored glute training journey?

Join the Peach Club