Looking to grow your glute muscles? Here’re the key tips:
Consistently perform the necessary exercises, week over week. If you only show up 1X a week, every other week, this isn’t going to lead to growth. You need to keep showing up and putting in the work. Here’re key GLUTE-growth moves:
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- Dumbbell Reverse Lunges (especially deficit ones)
- Weighted Hip Thrusts
- Dumbbell Step-ups (stand father from bench to target glutes)
- Bulgarian Split Squats (sit back into the squat)
- Dumbbell Romanian Deadlifts (or in b-stance)
- Dumbbell Curtsy Lunges
- Goblet/Dumbbell Sumo Squats
Eat enough food, especially protein. Putting on muscle requires an appropriate amount of calories AND ensuring that many of those calories come from PROTEIN. If your goal is muscle growth, you can’t be in too much of a deficit and you can’t skimp on protein intake. Eat 1 gram of protein per lb of bodyweight (minimum) and get enough FOOD!
Train HEAVY or to failure. Whether you prefer to lift heavy with fewer reps OR to lift slightly lighter to exhaustion, both have been shown to increase muscle hypertrophy (growth). So if you want to grow your glutes, you need to train in a way that challenges the muscles–either approach will lead to growth when done properly.
Progress over time. You won’t keep putting on muscle if you don’t continue to challenge the muscle. Do so by progressing the difficulty (in weight lifted or endurance-style) over time.
Grow other muscles, too. The best way to grow muscles is to work on growing ALL muscles. Focusing solely on one muscle group will lead to less gains because you aren’t focused on muscle-growth as a whole. By shifting to a total-body growth approach, you’ll get stronger, everywhere!
Try these tips and see SUCCESS!
