Now, I’ve been doing circuit training recently with a focus on glutes to make them a little bigger, but I have noticed recently that they have gotten smaller lol
I don’t know how these female fitness gurus grew their glutes to a round and enormous size, but mine have become even more compact abeit quite toned and nice, but still smaller than they were before.
Exercises I’ve been doing included the usual squats, hip raises, pull backs etc.
Has anyone gotten smaller more compact glutes from doing these exercises that are supposed to make your glutes bigger?
8 comments
You have to remember, glutes like anything are a muscle. Working out is just a fraction of getting them bigger. The majority of effort for what it takes to grow muscle is nutrition, bulking, eating a consistent and protein-rich diet. You can do all the squats and hip thrusts in the world. If you eating like a 12 year old school girl, you’re not gonna properly grow.
On deadlift day, I’ll do hip thrusts and cable kickbacks. On squat day, I’ll do glute bridges and cable/machine abduction. I used to do Bulgarian split squats on squat day but took them out for the past few weeks.
The stand and carry position.
How much are you able to squat?
I had glutes like what you want but was repping 365lbs 3×5 2-3 times a week.
The only leg workouts I did was squat, deadlift and leg curls.
I work glutes & hamstrings on the same day.
Here’s my current workout:
Smith Machine Hip Thrusts
Prone knee curls
Stiff leg deadlift
Seated knee curls
Hip extension (kickback) Machine
Kettlebell Swing Squats
*All exercises are 3-4 sets of 15-8 reps, pyramid up with weight and down with reps each set, except KB swing squats I do 4 sets of 15
** for reference this is my split:
Day 1- chest
Day 2- back
Day 3- quads & abs
Day 4- shoulders
Day 5- arms & abs
Day 6- glutes & hams
Day 7- rest
Go hiking in a weighted vest. Thats the best leg exercise
I do squats and run
And a fitness sub likely has the answers ye seek
Squats and deadlifts work my glutes plenty.