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BOOTY GAINS?! 🍑

negrhoe
negrhoe Posts: 3 Member
edited December 2024 in Getting Started
Anyone know any at home excercsises to help gain glutes??

Replies

  • MaltedTea
    MaltedTea Posts: 6,286 Member
    Lunges, deadlifts, good mornings, squats 'n all their variants. Plyometrics too if you can swing it. But, generally, you're better off doing whole body excercises for balance and overall core strength.

    We may want fatties but it makes no sense if it looks like we're gonna topple over at any moment.
  • sardelsa
    sardelsa Posts: 9,812 Member
    Growing glutes will come from proper training and providing the calories and protein necessary to grow muscle, so either eating in a surplus (ideally) or at least at maintenance. If you still have weight to lose muscle growth is usually not very significant, but you can help retain the muscle you have to shape it.

    You can look into an at home lifting program like Strong Curves bodyweight which incorporates bodyweight hip thrusts and glute bridges, good mornings, single leg deadlifts, bodyweight squats, single leg/split squats, step-ups and other accessories.
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