12/06/2026
How I grew my glutes as a girl who definitely wasn’t genetically blessed with them 👇🍑
💗Consistency over perfection, I trained glutes 2-3 times per week for years, not weeks.
💗Progressive overload, I really focused on getting stronger over time rather than endlessly doing band workouts.
💗Prioritising glutes – Hip thrusts, RDLs, Bulgarian split squats, leg press and kickbacks became staples in my training.
💗Eating enough food – Building muscle requires fuel. Staying in a calorie deficit all year won’t build the shape you’re looking for. This is why i spent a good amount of time in a surplus, eating A LOT, it gets tough putting unwanted body fat on but it’s worth it.
💗Patience – Glute growth is slow. The biggest changes happened when I stopped expecting results overnight and trusted the process.
💗Recovering properly – Sleep, rest days and managing stress are just as important as training hard.
No secret workouts. No magic supplements. Just years of showing up, working hard and staying consistent.
If you’re not genetically blessed with glutes either, don’t give up. They can be built. 💪🍑
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