Some help targeting glutes please?

Aqualang26

Hey ladies! Really hoping for some guidance here ...

I'm an apple shape and have never had a butt, let alone a pretty round one. Just hips to thighs really. I desperately want to change that!

I've been doing bodyweight lunges and squats, hip abductors, stair ergo, and leg presses and, while there's the very slightest hint of improvement, I'm still bootieless.

I try to get the form right, but maybe I'm not. My quads are strong and want to do all of the work.

Any tips?

sardelsa

To grow the glutes can be slow (genetics can definitely be a factor), it requires proper training as well as ideally a surplus or at least eating at maintenance (although this will be a lot slower). If you are eating in a deficit to lose weight, you may see some improvement but it won't be too significant unfortunately.

I would recommend following a program like Strong Curves for best results.

Aqualang26

Not what I was hoping to hear exactly, but I appreciate the response very much.

My genes are definitely not helping my jeans, and I am eating at a deficit.

I hear people recommend Smart Curves a lot. Maybe I'll swap out SL5X5 for it.

Thanks again for the info.

sardelsa

You can definitely make improvements though in terms of shape and maintaining what you have. Keep lifting. SL is good overall, and you will work the glutes but depending on how much you activate them when squatting it may not be enough, I would check out Strong Curves or anything Bret Contreras.

aliblain

Can totally empathise. I have no bum. I’ve been doing hip thrusts with dumbbells at home and it feels like it is activating my lazy backside but too early to tell if it will make any difference. Thinking of getting resistance bands to use to do sideways clams etc.

aliblain

I’m eating at deficit and was very disappointed to come to the realisation that I couldn’t grow my backside whilst losing fat

Dragonwolf

aliblain wrote: »

I’m eating at deficit and was very disappointed to come to the realisation that I couldn’t grow my backside whilst losing fat

For what it's worth, any fat you have on your thighs that you lose will help make it look like you've got more glutes.

auzziecawth

I know this is an old thread but I thought I would comment for anyone who comes in looking for a similar answer. It sounds like a lot of the “glute” work you’re doing it more quad dominate exercises. I would definitely read strong curves. It goes a lot into proper glute activation and more glute building exercising.

roxskow

auzziecawth wrote: »

I know this is an old thread but I thought I would comment for anyone who comes in looking for a similar answer. It sounds like a lot of the “glute” work you’re doing it more quad dominate exercises. I would definitely read strong curves. It goes a lot into proper glute activation and more glute building exercising.

What she said! Start working that posterior chain w/o quad engagement