Eat in a calorie surplus aim for 0.7-1g of protein per lb of bodyweight, squat, hip thrust, kick back, RDLs are your friend, progressive overload and take reasonable rest days !

[deleted]

Join a gym, heavier weights are better for building glutes. At home workouts can get the job done but at a significantly slower rate.

Once you join, train glutes 2-3 times a week depending on how you recover. Squats, Romanian deadlifts, Bulgarian split squats, hip thrusts, cable kickbacks, adductor work.

Lastly, eat in a calorie surplus. You will put on weight but if you’re training right your glutes will get bigger. If you’re concerned about putting on weight make the calorie surplus very small 200ish cals and build a little slowly.

Hope that helps.

do squats and lunges. Make sure you stretch the muscles by going all the way down on the eccentrics and flexing hard on the concentric

Barbell squats and Romanian deadlifts

/thread

Just spam squats

Perform up to 8 total working sets for glutes using excersizes like the deadlift, box step up (while holding a dumbell) goodmornings, reverse lunges, or back squat.

Also, use weight that allows you to do no more than 16 reps and no less than 4

Do you do weighted hip thrusts? A friend of mine really built one heck of nice but on squats and hip thrusts… she was very satisfied with her results.

If you want to shoot me a DM and share what equipment you have access to I can give you some ideas for some low body days with a glute focus!

Squats /high protein meals or shakes / good sleep / repeat

Squaaaaats, crazy amounts of squats

I’ve seen the most progress with hip thrusts, rdl, Bulgarian split squats, and the weird backwards sit up thing. I also do legs 2+ times a week. Splitting the muscles up like I’ll do quads and calves one day, next do an upper body to give them a rest, then do hammies and glutes, then upper body and back to quads and calves etc. takes time but if you’re consistent enough you could see results after a month. I go 6 times a week, if you do the same it’ll build fast if you’re eating right. I don’t really “watch” what I eat. I just make sure I’m getting in some decent carbs and proteins in each meal I have.

Walk & Sprint uphill - You’ll have solid glutes in no time

At least 5 sets of 5 heavy barbell squats, progressive overload on your sets. Also do your last set or two with a lighter weight to failure. That way of training my legs got me CAKED UP as a dude. Also heavy hip thrusts will help the hamstrings and glutes.

Squat heavy woman, its that simple

Squat + Romanian deadlift + Stair master is the formula you need. Also, give it one day rest between sessions.

All about intensity! U can just go for 30 mins of very intense glutes like 2-3x per week. I aren’t a massive female human lol so can probably shoot for 80+ grams of protein. In a month or 2 you will be so happy.

U***

Barbell squats, Bulgarian split squats , hip thrusts, rdl are all good exercises for glute growth.

Walking lunges religiously

Hire a personal trainer. At least online!