Are you struggling to grow your glutes? Girls, no amount of hip thrusts is going to work unless you have the foundations right!
It can be really easy to feel frustrated with yourself when progress isn’t happening as fast as you’d like. Instead of letting yourself feel down, use it as an opportunity to reassess your diet and training so you can start to see results!
Here are some common reasons you may not be seeing glute gains, and how to fix it!
1. You aren't eating enough
Girls, I get it. Eating more food can sometimes feel a little scary since we live in a society where women typically feel pressure to eat less.
If you’re serious about building your glutes, then you need to eat in a calorie surplus. This means eating more than you typically burn. The extra calories will be used as fuel to grow your muscles. After all, the glutes are the largest muscle in the body!
2. You're not taking rest days
Sometimes less is more! Overtraining your glutes actually will hinder the muscle-building process. You need to allow at least 2 days between glute sessions to allow for optimal recovery and growth.
During these rest periods, your muscle fibres actually rebuild and strengthen themselves, which is what helps grow your glutes!
3. You're prioritising cardio over weights
To build your glutes you MUST do weights! Placing increased demands on your muscles is what causes them to grow and creates a nice round shape.
Doing too much cardio can actually reduce muscle gains by burning excess calories that your body needs to grow your glutes.
I recommend training your glutes with weight-based exercises like hip thrusts, KAS glute bridge, and deadlifts at least 2-3x per week for optimal results. You can still incorporate cardio but make sure weight training is most prominent in your workout routine!
4. Not sticking to a program
Not following a structured program and doing random workouts will not facilitate muscle growth.
It’s far better to follow a program that has been specifically designed to optimise glute gains. Workouts will be programmed a particular way over a period of time to maximise progressive overload so you actually see results.
I strongly recommend my Power Booty Program which is designed to help you build your best glutes using my FAV glute building exercises and techniques!
5. Your technique is lacking
Babes, you need to make sure your form is on point! You want to make sure you can actually feel your glutes being activated in all of your glute-building exercises.
Following along to my exercise demonstrations on the LSF app is the best way to learn how to perform exercises with good technique! I also recommended adding a booty band to glute-building exercises to help with glute activation. For example, you could use a booty band when doing RDLs, good mornings, hip thrusts, glute bridges and more!
6. Not being patient
Patience and consistency is absolutely KEY when it comes to growing your glutes!
Building muscle is a slow process, but with your diet and training on point, you will start to see results typically around 8 weeks or even longer in some cases.
So don’t get disheartened. Stick with it, and you will see results!
If your glutes are growing a little slower than you’d like, be sure to reassess your diet and exercise routine and implement my tips!
I know exactly what it’s like to go through a glute building process. It can be mega challenging, but babes, you got this! With the LSF app, you’ll have all you need to get those glute gains you’ve been dreaming of!