i feel like ive made no progress at all... i know 3 months isnt much to see a huge difference, but i feel like theres literally NO difference. also i cant tell if my pelvic tilt is funky or not pls help 🙏

1850 cal, 100g daily protein goal (usually end up with around 60-70g), 5'3, 111lb -> 119lb

routine:

• glute bridge 15 reps x 3
• glute bridge abduction 15 reps x 3
• donkey kicks 15 reps x 5
• bulgarian split squats 10 reps x 3 (AGHHGH I HATE THESE)

i recently incorporated a 20lb dumbbell into my workouts so maybe ill just have to wait a little longer for a noticeable change! please feel free to give me criticism or advice, i definitely need it :)

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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For various reasons, I absolutely hate hip thrusts. I have gotten help with my form and I know I’m technically doing them correctly. But I just hate doing them and feel unmotivated to do my workouts when I know I have them on the schedule.

However I still want to grow a big dumpy lol

If I wanted to stick to three glute exercises twice per week, aside from hip thrusts, what would you pick

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?

i have a weird problem that i can feel single leg rdls (with foot on the wall) in my glutes and not at all in my back, but when i regular rdls with both legs i keep feeling it in my back and not at all in my glutes. how can this happen? did someone have the same problem and fixed it?

When I do 55 on each side on the hip thrust machine, my glutes are working and activated. When I up the weight and do 45+35 on each side (vs 45+10), I feel it only in my quads. Form is the same and the same form on lower weight, I feel it in my glutes. But heavier, I feel quads and back. My feet are not too close to the box, they’re elevated when I need extra depth or ROM. What’s the issue with heavier weights specifically on the machine. Regular barbell ones, it’s not as bad but I also feel it in my quads slightly during barbells too. But nothing is as bad as when I use the machine. I also do a lot of glute activation before and between sets such as banded abductions, crab walks, etc.

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’ve been training (strength & Pilates) for over a year and have lost around 25 pounds. Now the scale barely moves and I’m not losing inches but I can see myself getting leaner and my clothes fit better. My goal is to lose 5 more pounds. I this body recomp?

Which is better for glutes? And do I need weights in both hands?

I’ve been progressing with my glute/hip thrusts, adding 2.5 lbs each session and doing 3 x 12. I’ve noticed that I get great glute engagement and then the last group of reps (reps 9-12) my quads start taking over. I’m assuming it’s because the glutes are exhausted at this point.

My question is (1) should I stop the set when I notice my quads taking over, or (2) should I push through the set even though my quads are mostly doing the work?

I've seen people saying that it's unnecessary to squeeze at the top of a squats or lunges, like Bret Contreras. But do you make tension/squeeze in the whole ascending movement? Or do you make your glutes work naturally without worrying about tightening the butt?

Hi! I’ve recently started working out again and I redid my glute workout list and I just want to know if these are good or enough to eventually build a shelf and strong round glutes ? Here’s the list:

Hip thrusts (I also hold for a few seconds at the end of each set) Hip abduction Hip adductors Rdls Bulgarian split squat Sumo squats

I’d love to hear some advice or any tips you guys have!

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 (23F) have been going to the gym regularly for over 3 years now and hip thrusts have always been my favourite exercise. Over these 3 years, I have gone up in weight significantly; i started with hip thrusting 40lbs and I am up to 215lbs now.

However, for over 5 months now, I have’t been able to go up in weight any further. Any time I use 215lbs or more I notice that it effects my form and causes back pains (in a few cases the back pain even lasted days). In fact, I have been occasionally using lower weights to prevent this.

Any advice on how I can keep going up in weight during hip thrusts and still maintain a good form? I feel stuck…

I'm 20f have been lifting on and off for about 5 years, took a year off because of health stuff, and have recently been back at the gym everyday. I naturally have pretty muscular legs and butt. Something I've always struggled with is how my butt looks from the back, I think maybe it's the lack of definition in the upper and side glutes? I've tried doing exercises that target those areas (changing the turn out of my feet, how wide my stance is, pushing through my heals) and nothing seems to get them working! Any advice on how to build these upper glutes? Is it just my body comp and there's not much to be done? Does it actually look normal and I'm going crazy! Haha! Thanks for any advice and sorry about the dogs in the pictures!

Ps- the photos are looking a little distorted as I'm trying to post this so hopefully that don't appear that way to you guys

https://preview.redd.it/vf808sjg3ztd1.jpg?width=1179&format=pjpg&auto=webp&s=cadbb629990d2418c31740a67a2d036b38022912

https://preview.redd.it/powsoq8h3ztd1.jpg?width=921&format=pjpg&auto=webp&s=148fdf6abc6e8a9e3e889cba27a858399f285bd9

https://preview.redd.it/szvymqth3ztd1.jpg?width=621&format=pjpg&auto=webp&s=408e8777e05b1cfd7a5f52263eb97282854026e8

Welcome to the weekly stickied thread for topics that the main sub isn't used for. This is the place to ask about body shape, hip dips, how to sort out whatever body part is giving you trouble, designing your own workout routine, what to eat, and just about anything else! If your post was not published in the main sub, then it can probably go here! This thread is intended to provide space to give everyone a chance to get personalized help. It's for questions that are frequently asked or topics that have a foundation outside of StrongCurves so that the main sub does not become flooded by the same questions or derailed to a different focus. Many questions come from people who are new to fitness and asking for a bit of guidance, so please treat each other with respect.

Many questions can still be answered by checking our FAQ or by using the search function, but we welcome conversation and advice-seeking! This post renews every Monday.

Hey all :)

I made myself a google sheets because I'm starting GG over again on Monday and thought it might be useful to some of you, too. You can just make a copy and start editing.
I replaced a couple of exercises to accommodate what machines I have at my gym, but I marked those with an asterisk. I tried to use Glute Lab videos for every exercises, but sometimes I wasn't able to find them and had to use an alternative.

Note: I haven't added the videos for weeks 9-12 because I have 8 weeks before I'll need them. ;)

Gluteal Goddess 12-Week Program Tracking Template

Hi,

I saw that Booty By Bret has a FREE 1-week Teaser program so I thought I would share. No sure when the offer going to expire you get three full body workouts and one pump day. Also a video walkthrough for each workout.

Here is the website to sign up https://mailchi.mp/076eabe1ab74/booty-by-bret-teaser

This is the Instagram post where first saw it https://www.instagram.com/p/DAmmWAtzo3f/?img_index=1

I've been lifting for over a year and made some good progress all over my body. But as a man my glutes got so much bigger than it used to be and only exercise i did for them was leg press once in 2 weeks. Is there and way to lose mucle in glutes but maintain the muscles in other body parts!

For those who take creatine, how much water are you drinking a day?

I came today across 2 short videos of an Olympic hammer thrower , Tristan Schwandke, doing clean and a snatch (from Olympic weightlifting ). He only did the hip extension part from standing position. The movement seems almost pure hip movement . My only caveat to explosive movements is the higher risk of injury without guidance .