After 10+ years of strength training I decided I wanted to shift my priorities and focus on glute training.

These pics are roughly two years apart.

• Left Photo, February 2023
• Right Photo, November 2024

The first year I focused on building and the second year I recomped and lost 10 pounds. I'm 5’8” and weigh around 175lbs.

I try to eat around 160 grams of protein a day.

Current macros:

• 2000 calories a day
• 140-160 grams protein
• 200 grams carbs
• 55 grams fat

I have two to three lower body days where I do the following exercises:

#Day 1

Squats RPE 7~8

• 1 x 4 (Heavy Top Set)
• 4 x 8

Barbell RDLs RPE 7~8

• 4 x 8~10

Cable Kickbacks

• 4 x 8~10

Cable Lateral Leg Raises

• 4 x 10~12

#Day 2

Barbell Hip Thrusts

• 3 x 810 *RPE 78*
• 2 x 12~15 RPE 10

Reverse Lunges RPE 7~8

• 3 x 8

Cable Kickbacks RPE 7~8

• 4 x 8~10

Cable Lateral Leg Raises RPE 7~8

• 4 x 10~12

#Day Three | Optional Home Workout

Banded Glute Bridges RPE 10

• 4 x 15

RDLs RPE 7~8

• 4 x 10~15

Bulgarian Split Squats RPE 7~8

• 4 x 8~10

Laying Lateral Leg Raise RPE 7~8

• 4 x 10~15

RPE means Rate of Perceived Exertion.

I try to walk a few times a week and jog on weeks I don’t do the optional home workout.

Feel free to ask me any questions 😊

I’ve been working out with a trainer for a couple months and definitely FEEL muscle in my body starting to grow. My goal is to grow a butt, and mine is pretty flat. What are the most important things to do if I want to grow a curvy butt, while being someone who is naturally very lean? I eat 2100+ calories per day, 120+ grams of protein, and I’m trying to eat more carbs. My body fat % is around 18% and I’m 5’10”/ 177cm.

The rest of my body seems to gaining muscle, but my butt looks the same to me. I do all of the booty workouts with her and we increase weight often. Is it just a matter of time? Does booty take the longest to see gains compared to arms/legs/abs for a lean person?

I feel like my glutes develop at the bottom, but the top feels like it's “straight”. How can I improve?

i like to do hip abductions at like 50kg/110lbs where I burst my legs open and hold it for as long as possible. my legs would be closing back slowly as I try to hold them open.

They completely take me out, is there a real name I can use to check the emg or mvic? I feel like they work better than most exercises

Welcome to the weekly stickied thread for all questions about nutrition. This is the place to ask about cutting, bulking, and what to eat to attain your fitness goals. All nutrition related posts submitted to the sub will be redirected here. This thread is intended to provide space to give everyone a chance to get personalized help. Many questions come from people who are new to fitness and asking for a bit of guidance, so please treat each other with respect. Pictures can be used if you would like to, but please keep them appropriate for a fitness sub. Self-promotion and social media posts are not allowed and will be removed. Please report posts that could be considered inappropriate.

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Hey all! I ordered bootysprout. And was wondering if anyone had experiences with it and liked it? I can’t get to a gym so I’m giving this a try. Has anyone seen gains using it? Thanks!

I just started my first week of booty-ful beginnings and have two questions:

1. In the PDF provided in this subreddit, the workout A for the first week states dumbbell bench press, but a few pages later in the provided workout log, it states barbell bench press. I guess that it won't make a big difference, but is this a mistake or am I missing something?

2. I just did the exercies in the provided order and only later saw the note stating "Perform one set of A1 then immediately follow it with one set of A2. Rest 30-90 seconds, and repeat until all sets are completed. Do the same for B1 and B2." - Is this important or can I just continue doing 3 sets of A1 and then 3 sets of A3 etc.? I think it will be difficult for me to occupy two different spaces at the gym (e.g. a bench plus the lat pulldown machine for workout B). I found older posts about this in this subreddit but wanted to make sure it is okay to not do the super sets?

Adding to the second question: Is it okay to sometimes change the order of the exercises if I otherwise would have to wait for someone else to finish their exercise?

Exactly as it says on the tin, I was wondering if any one had any alternate glute exercises that dont put pressure or force on your pelvic floor, tmi but with hip thrust/bridges, hip extension, and lunges squats I can feel the blood gushing out iykyk and I hate the feeling.

I was thinking of doing an hr stair master (I never do cardio though so idk) and some donkey kicks, rdls, but I was hoping for more alts.

Welcome to the weekly stickied thread for all questions about nutrition. This is the place to ask about cutting, bulking, and what to eat to attain your fitness goals. All nutrition related posts submitted to the sub will be redirected here. This thread is intended to provide space to give everyone a chance to get personalized help. Many questions come from people who are new to fitness and asking for a bit of guidance, so please treat each other with respect. Pictures can be used if you would like to, but please keep them appropriate for a fitness sub. Self-promotion and social media posts are not allowed and will be removed. Please report posts that could be considered inappropriate.

In order to receive appropriate assistance, please copy/paste this format into your post:

Suggested macros for your age, gender, height, weight, etc.

• Use the macro calculator to find this information.

What are your current nutrition habits?

• How many calories do you currently eat?
• If you don't track calories, what foods do you usually eat in a day?
• Are you well hydrated? Consider the amount of hydrating liquids you consume per day vs things that contribute to dehydration (caffeine, alcohol, medications, etc.) Here's a cool chart to help you understand where your hydration level might be.

Describe your fitness goals

• Please do not trash talk your body. Our bodies are amazing and do amazing things for us. They deserve respect.

Describe your sleep habits and activity level

• How many hours of sleep do you get on average?
• What are your activity levels like? Do you have a job that requires a lot of physical effort and movement, or are you usually seated and focused while working?
• How often do you workout during a week, and for how long?

Please do not use this thread to post questions that do not pertain to nutrition. This post renews every Monday.

Welcome to the weekly stickied thread for all questions about nutrition. This is the place to ask about cutting, bulking, and what to eat to attain your fitness goals. All nutrition related posts submitted to the sub will be redirected here. This thread is intended to provide space to give everyone a chance to get personalized help. Many questions come from people who are new to fitness and asking for a bit of guidance, so please treat each other with respect. Pictures can be used if you would like to, but please keep them appropriate for a fitness sub. Self-promotion and social media posts are not allowed and will be removed. Please report posts that could be considered inappropriate.

In order to receive appropriate assistance, please copy/paste this format into your post:

Suggested macros for your age, gender, height, weight, etc.

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What are your current nutrition habits?

• How many calories do you currently eat?
• If you don't track calories, what foods do you usually eat in a day?
• Are you well hydrated? Consider the amount of hydrating liquids you consume per day vs things that contribute to dehydration (caffeine, alcohol, medications, etc.) Here's a cool chart to help you understand where your hydration level might be.

Describe your fitness goals

• Please do not trash talk your body. Our bodies are amazing and do amazing things for us. They deserve respect.

Describe your sleep habits and activity level

• How many hours of sleep do you get on average?
• What are your activity levels like? Do you have a job that requires a lot of physical effort and movement, or are you usually seated and focused while working?
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Please do not use this thread to post questions that do not pertain to nutrition. This post renews every Monday.

Hi all!

I've lifted weights inconsistently for around 5 years no with no major goal other than keeping up with my fitness and maintaining muscle. Recently I've been focusing on glute and leg growth and getting serious about lower body day in the gym. Many of the exercises I see trainers doing include squat variations such as bulgarian split squats, back squats, and other squat variations. I had ACL reconstruction surgery about 10 years ago as a high school athlete that I had a tough time recovering from with many bouts of tendonitis, corticosteriod injections, and different knee braces. I can do most things without pain in my bad knee now, but squat variations almost always cause pretty uncomfortable pain. Split squats are a big culprit as they are single-leg focused. I've spent a lot of time adjusting my form and trying without weight, but nothing eases the pain. My good knee is entirely unaffected. Squat variations using both legs are not as painful but still definitely cause discomfort. I currently incorporate hip thrusts, KAS glute bridges, dumbbell RDLs, cable kick backs, and the abductor machine on my lower body days. Can I still grow my glutes and leg muscles without utilizing squat variations? Are there alternative exercises that target the same muscle groups with the same efficiency?

How can I fix that? Could you say what I'm possibly doing wrong? Sometimes it feels like my legs are too weak even on the lowest weight so my standing legs does all the work? Any advice appreciated!

After countless failed attempts of building a little 🍑 I finally figured it what works for me. These pics are exactly 12 weeks apart.

In the past I would concentrate so much on eating in a surplus that I would gain weight, get unmotivated and give up. This time I just focused on getting in enough protein. I’m 175 cm (5’9) and weigh around 60-62kg (I think that’s around 130-135 lbs) and I try to eat around 100g of protein a day. I eat mainly whole foods and just eat until I’m full.

I have two lower body days where I do the following exercises:

• Hip thrusts
• RDLs
• Hyperextensions
• Step ups

I increase the weight every time I can do 3x12 sets comfortably. At the end of every lower body day I walk 30 min on the treadmill.

On two days I do pilates for my upper body. Sometimes I book a reformer class but most times I just do mat pilates at home.

The remaining days I just do a 10 min ab workout I’ve been loyal to since high school days lol.

Oh and I walk at least 10k steps five days a week. The only two days I don’t hit the 10k is on my lower body days.

Feel free to ask me any questions :)

Okay I’ve already searched up every YouTube video to check my form. I still can’t get it right because my glutes are not sore at all after doing the bootysprout.

For those unfamiliar with the machine it is a US made ship-to-UK hip thrust machine using resistance bands instead of weights. I’m petite and I’ve seen vids with petite gals using so I know it’s not my size.

I tried it with every variation possible: feet closer to bum, feet further from bum, narrow vs wide stance, one band vs two, pulses, slow count, I make sure I squeeze my bum going up and down, push knees outward, tuck my chin, legs are 90 degrees up top. And still my glutes are not sore. I know I’m doing something wrong because when I did weighted hip thrusts at the gym with a bar, I definitely felt it the next day.

So, what am I doing wrong? It’s not low weight because I’m a beginner when it comes to glutes, no way could I add a third band. Each band = 45 lbs. I really want to make the most of my machine. Any tips??

Hello! I'm new to this sub but I used to lift back in 2018. I stopped but now starting again! (These pictures are 3 years and 7 months apart). However, I'm having trouble finding the right exercises to build my glute shelf (upper booty/medius). What are the best exercises to target this area specifically? I am content with the bottom half of my glutes but want to show the upper part some love too. I just started working out consistently last week, and would love to post some progress pics in a few months after doing some of your glute shelf suggestions! Currently, I do legs, abs, and glutes 3x a week and I'm on a slight calorie surplus since I tend to gain fat very quickly. Any advice on certain exercises to target the shelf or any personal experience would be greatly appreciated! :)

Hi.

I have only 2 gyms local to me. Both are exceptionally busy and their cost is £140 a month in membership fees.

My training needs to focus on glutes, hips, thighs and core with a tiny amount on pecs. I've always had more of an inverted triangle shape body and want to try developing a more feminine physique.

Rather than spend my money on monthly fees and then jostling for time on machines, is there any advice from the community on what machines would focus on the areas I want to progress so that I can look at maybe renting or purchasing for home use?

Thanks.

I'm tall and thin, started gyming two years ago and while I've seen progress. It's mostly my upper body that is more defined which is ironic cause i if i had to skip a day it'd always be upper body.

My lower body just doesn't gain weight or definition no matter what I do.

It's been two years and I feel like I have no results. I'm aware I need to eat more but even without eating in surplus my back and arms are so defined and my glutes are just not. 😭

Idk what else to do at this point. I'm losing motivation.

Help please! I’m weightlifting again and I’ve been struggling with deadlifts, both on bar and dumbbells. The main issue is my wrists. I wind up not getting past 6 reps because of wrist pain on both wrists. I have straps and have been using them but it’s not helping. Any one experience this? For reference I work 2 lower body 2 upper body days and try to deadlift anywhere from 25 lb dumbbells to 50lbs on the bar. I could go heavier but my wrists are stopping me.

First pic:20th august 2024, second pic:1st November 2024

I ate around 70-80g protein a day and trained lower body twice a week! I did bulgarian split squats, rdls, reverse lunges,leg press and recently started incorporating hip thrusts too

Welcome to the weekly stickied thread for all questions about nutrition. This is the place to ask about cutting, bulking, and what to eat to attain your fitness goals. All nutrition related posts submitted to the sub will be redirected here. This thread is intended to provide space to give everyone a chance to get personalized help. Many questions come from people who are new to fitness and asking for a bit of guidance, so please treat each other with respect. Pictures can be used if you would like to, but please keep them appropriate for a fitness sub. Self-promotion and social media posts are not allowed and will be removed. Please report posts that could be considered inappropriate.

In order to receive appropriate assistance, please copy/paste this format into your post:

Suggested macros for your age, gender, height, weight, etc.

• Use the macro calculator to find this information.

What are your current nutrition habits?

• How many calories do you currently eat?
• If you don't track calories, what foods do you usually eat in a day?
• Are you well hydrated? Consider the amount of hydrating liquids you consume per day vs things that contribute to dehydration (caffeine, alcohol, medications, etc.) Here's a cool chart to help you understand where your hydration level might be.

Describe your fitness goals

• Please do not trash talk your body. Our bodies are amazing and do amazing things for us. They deserve respect.

Describe your sleep habits and activity level

• How many hours of sleep do you get on average?
• What are your activity levels like? Do you have a job that requires a lot of physical effort and movement, or are you usually seated and focused while working?
• How often do you workout during a week, and for how long?

Please do not use this thread to post questions that do not pertain to nutrition. This post renews every Monday.

I’m having a problem with feeling my right glute!

When I do exercise like lunges, I really feel my glute on the left but never my glute on the right side instead, my quadriceps start to take over but only on my right side.

When I do isolating exercises like crossover kickbacks I never feel my right glute no matter how hard I push and how I change my position. I even sometimes feel my left glute on my non working leg when.

Same with hip trusts where I mostly feel my left glute and hardly feel it on my right glutes.

I started doing “glute activating warm up” before training glutes like: donkey kicks & glute bridges, however, it did not help me much

What should I do to get rid of this?

Welcome to the weekly stickied thread for all questions about nutrition. This is the place to ask about cutting, bulking, and what to eat to attain your fitness goals. All nutrition related posts submitted to the sub will be redirected here. This thread is intended to provide space to give everyone a chance to get personalized help. Many questions come from people who are new to fitness and asking for a bit of guidance, so please treat each other with respect. Pictures can be used if you would like to, but please keep them appropriate for a fitness sub. Self-promotion and social media posts are not allowed and will be removed. Please report posts that could be considered inappropriate.

In order to receive appropriate assistance, please copy/paste this format into your post:

Suggested macros for your age, gender, height, weight, etc.

• Use the macro calculator to find this information.

What are your current nutrition habits?

• How many calories do you currently eat?
• If you don't track calories, what foods do you usually eat in a day?
• Are you well hydrated? Consider the amount of hydrating liquids you consume per day vs things that contribute to dehydration (caffeine, alcohol, medications, etc.) Here's a cool chart to help you understand where your hydration level might be.

Describe your fitness goals

• Please do not trash talk your body. Our bodies are amazing and do amazing things for us. They deserve respect.

Describe your sleep habits and activity level

• How many hours of sleep do you get on average?
• What are your activity levels like? Do you have a job that requires a lot of physical effort and movement, or are you usually seated and focused while working?
• How often do you workout during a week, and for how long?

Please do not use this thread to post questions that do not pertain to nutrition. This post renews every Monday.

I'm doing 12 week gorgeous glutes at home. Dont have a gym membership and curious what mimics the cable hip rotation? Body bands? Thanks.

Hi I've been following the SC program for over 8 weeks now in my condo gym. It doesn't have a barbell rack but Ive been getting by with dumbells for most things. However, idk how to progress my deadlift weight beyond 30lb dumbell in each hand and beyong 40lb dumbell for hip thrusts.

For reference, I am extremely petite and have very dainty wrists, Ive had elbow/ arm injury before because my forearms get too tight. Anything larger than 30lb feels very uncomfortable on my hands and Im constantly thinking about the strain in my hands/ wrist/ firearm vs glutes

For hip thrusts, anything heavier than 40lb dumbell is just hard to balance on the pelvis.

Here are some other equipment available in this gym: -cable machine, leg press (not the incline one though), leg curl machine.

How do I progress weight?