Tips to grow your glutes? Best workouts?

laylasawilliams · January 5

I would like help and tips to grow my glutes, i’m very insecure about my body and i am working on it all but i really need help with growing my glutes!

AnnPT77 · January 5

"Strong Curves" is a lifting program that focuses on that kind of goal for women.

That and other programs other MFP-ers like are discussed in this thread:

https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

robertw486 · January 6

laylasawilliams wrote: »

I would like help and tips to grow my glutes, i’m very insecure about my body and i am working on it all but i really need help with growing my glutes!

The above was what I was going to suggest, but since it's already covered....

Don't be insecure about your body. Work on changing what you want to change and if it's important to you then you will do it. As we change, we have the bodies we have, and that applies to all of us unless we've reached our goals. Just remember, comparison can be the thief of joy, and these days with all the social media photos and such can give us often impossible to achieve goals.

And while I fully understand that saying "don't be insecure about your body" is much easier to say then it might be to do, my point is make the changes you want to make, because you want to make them.

rileyes · January 24

Strong Curves by Brett Contreras—This program can help you target glute muscles. The book illustrates warm-ups and exercises—four 12-week full-body programs with emphasis on glutes.

Glute Lab by Brett Contreras—This book is more complex and informational.

In the meantime, walking lunges and various deadlifts are good go-tos. Form is important to target glutes (I feel my glutes targeted more when I lift with the front leg only on the walking lunges) — there are many videos available online.

AdahPotatah2024 · January 24

If you are young and have good knees, I'd recommend jumping rope and a few squatting exercises. 😋👌

taeniesha22 · February 3

I suggest stair climbing and kick each leg back at a time, squats while holding weight of your choice also make sure you have something to stabilize your heel being lifted as you squat, i also usually arch my back while doing any leg machine. And les mills have 55min body balance class on YouTube that i like as well.

SN: i lost 10lbs from depression and jumped back up to 137 from jan23- today feb3.. my butt is no longer a flap and my legs are toned.

ddsb1111 · February 7

If it’s your thing, dancing is like doing squats for an hour or two straight. It will really build your glutes, tone your legs, and strengthen your core. Not to mention, it’s really fun and a major calorie burner.

KickassAmazon76 · February 16

if you're looking for specific exercises... bulgarian split squats, walking lunges, hip thrusts, glute bridges, glute kickbacks are all killer for the glutes. You can do them with bodyweight to start and slowly add resistance - whether it's with dumbbells, ankle weights, or using equipment at the gym.

Try 3 sets of 8-12 reps, with about a 90second rest in between sets. Be sure to use a weight that causes you to near failure at the end of each set. It's perfectly good (same say it's even desirable) to have sets that look like this 12-10-8. (as long as those last reps are hard work for you). As it gets easier, add more reps until you can do 3 sets of 12 comfortably.

As soon as you are able to do 12 reps and still have gas in the tank, add weight and feel free to drop back down to 8 reps again.

The key is to progressively overload your exercises. If the last few reps of a set are not burning and making you question your reason why, you are not working the muscles hard enough to see growth.

Good luck!

Here's my before and after as proof that these exercises (incorporated into a lifting routine) work...

200Karen · February 22

@KickassAmazon76
Great photos, list of exercises and techniques

I’m a senior and 2 months ago started going to a gym for strength training. Impressive results especially my afternoon walk/jogs.

StaceeReyes · February 23

Hello, this might help, it might not, but I figured it’s worth to mention that a lot of people find it helpful to have a workout plan that they consistently follow to see growth. Some say between 4-6 weeks is a good amount of time to follow a routine & see how it goes.☺️ I wouldn’t say I’m a pro cause I’m really not there yet, but I’m also not a rookie either😉😂💀 I try to do my research 🤓 I’m also trying to figure out the best routines for a good glute workout. One of my favorite videos on YouTube for at home is

https://youtu.be/_PWXNz2rSR0?si=btfO8yYRCOjOSCBD followed by a bubble butt workout video with ankle weights, I haven’t found a video that I like for that one but that’s what you can search to find something you’re comfortable doing. If you want something for the gym, I really like this girls energy & the way she explains & motivates throughout the video:

https://youtu.be/GLvdMzCvO3c?si=bsFzShptQh7CmLn5 Also doing leg exercises are beneficial in my opinion because your legs are going to have to get used to carrying the extra weight once you get there lbs idk this is what I’m trying to do for myself so I hope this helps you too🤗

Tips to grow your glutes? Best workouts?

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