How to GROW YOUR GLUTES
You do squat after squat after squat and…
Nothin’… No booty gainz.
Trust me, I’ve been there!
For the longest time, I just thought I was doomed for pancake booty life.
Rest assured, you can shape your body!
Here’s my own proof, and if I can do it, I promise you can too!
If you’re looking for how to grow your glutes and hips – check out my post dedicated to growing your hips here.
The Reasons Why Your Glutes Aren’t Growing
1. You squat too much.
Yea, you heard me.
You’re squatting too much.
The internet is full of lies.
One of those lies is that all you need to do to grow your glutes is squat.
Don’t get me wrong..
I’m not telling you to stop squatting.
Squatting is great and will definitely help you grow your glutes, but..
You need to do more than just squats.
Squats are a compound move, meaning they work multiple muscle groups at the same time – but they aren’t the only compound movement you should be doing to grow your glutes!
Other great glute growth exercises that are compound are deadlifts and hip thrusts.
You should also be doing isolation moves – aka moves that work just your glutes.
Some great isolation glute exercises include kickbacks, hip abductors, and “clams”.
2. You aren’t using enough weight.
If you want a bigger, or more toned booty, you have to grow your glute muscles.
You butt is just a big ol muscle (well, group of muscles, but that’s beside the point).
To grow any muscle, you have to lift heavy.
I mean heavy, heavy.
It should be as heavy as you are capable of doing, without hurting yourself of course.
How to grow glutes at home.
Not everyone can make it into the gym, totally understandable.
So a question I commonly get is can you grow glutes without weights?
The answer is yes.
Even if you don’t have weights, the important thing you need to remember for muscle growth is – progressive overload.
This simply means continually challenging your muscles over time – and continuing to challenge them further.
Adding weight is the easiest way to do this, but if you have limited weights at home there are other ways as well.
You can increase resistance (through bands), add more reps, or more sets, etc.
One of my favorite at home glute growth tools is resistance bands.
I also have a full list of my favorite home workout equipment here (nothing crazy, all small helpful tools).
3. You’re not eating enough.
If you read my Macros for Weight Loss post, you know that to lose weight, you need to burn more calories than you eat.
But here’s something a lot of people don’t want to hear: to grow your glutes, I mean really grow them, you need to eat in surplus.
That scares some people because they’re afraid of gaining weight, but if you’re following your workout plan and putting in your maximum effort, those extra calories will convert into glute gains instead of fat.
If you’ve ever heard someone say they’re “bulking”, this is what they’re talking about. They’re eating in a calorie surplus (surplus=eating more than you burn) in order to grow their muscles.
If your glutes aren’t growing, there’s a good possibility you’re not eating enough.
Okay, but what should you eat to grow glutes?
I always recommend macro counting for your diet – whether you’re trying to grow your glutes or lose weight.
It works for both because in macro counting, you enter your information into a macro calculator.
One of the questions it will ask is what your goal is – aka are you trying to lose weight or gain muscle?
It then outputs how many calories you should be eating and what those calories should be made of – aka how much fat, carbs and protein you should be eating.
4. You are doing the same exercises.
Your booty is made up of 3 main muscles: gluteus maximus, gluteus medius, and the gluteus minimus.
Different exercises will have a different focus for these areas.
If you do the same exercises over and over, you’re body is going to get used to it.
You want to switch up your workouts often!
Do different moves to target each group and challenge your muscles.
If you find it difficult to come up with a plan that will challenge each of these muscle groups AND continually change up your workouts frequently enough, try out my 12 Week Booty Building Bootcamp!
5. You aren’t training frequently enough.
Talk to any ‘fit’ person out there and ask their secret and I guarantee that consistency will be in their top 5.
Doing legs/glutes 3 times a month isn’t going to do it.
You need to train your glutes at least 2-3 times a week, every week, to see results.
It’s going to take time.
Don’t get discouraged after the first week or two. It might take a few months, but if you really want it, just think how worth it it will be!
6. You aren’t resting enough.
This one probably sounds like a contradiction now, but you also need to make sure you’re letting yourself rest.
That’s between sets and between glute days.
If you’re planning on training glutes 3 days a week, don’t do them back to back.
Quick-y lesson on how muscles grow: your muscles tear when you strain them (weight lifting, etc.) and then they magically repair themselves and when they do, they grow back bigger and stronger.
To be able to repair themselves, and therefore grow, they need time to rest!
If you’re training a muscle every single day, it’s not going to have the time it needs to rebuild itself fully.
7. You haven’t given it enough time!
Building muscle takes time and CONSISTENCY.
Everyone wants to know how to grow their glutes fast.
This isn’t something that is going to happen over night.
Anyone that tells you differently is trying to sell you lies.
It’s going to happen slowly and incrementally, but if you follow these tips, it will happen!
8. YOU DON’T Have a Plan
All of these tips I mentioned are important.
But truely, nothing is more important than putting it all together and staying consistent with a strategically made plan.
There are lots of plans out there, but I’m a bit biased towards my own.
I would love for you to check out my 12 Week Booty Bootcamp! 👇
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