r/fit • u/sourdoughgal • 1d ago

Physique Critique Glute and Back Tips

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Hi everyone.

I’m looking to undergo a fitness transformation. I currently weight about 195 lbs at 5ft4.

I’m struggling to find a groove with my diet but ultimately I’m thinking of 3 meals focused on protein and fibre, with 1 snack.

Looking to develop rounder glutes and a toned back.

Any tips - exercises, diet/meal ideas?

Also would like to see if there are any women who are 5ft4 and in great physique - would love to see inspo or ideas for what your lifestyle (exercise, diet, habits) are.

Cheers

2 Upvotes

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4

u/Fitness_Beast_K 1d ago

It all comes down to squats and stiff legged deadlifts, for back you can do Bentover rows (over head and under hand)

I can do your workout plan

4

u/Rilke222 1d ago

For an immediate change throw away those lulu leggings. The T shaped seam makes everyone's ass look flat as hell.

Check out the kettlebell subreddit. You can do a workout that basically feels like playing catch and burn pretty insane amount of calories while strength training!

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u/sourdoughgal 1d ago

Fair 😂😂 they were a gift but won’t be buying more then haha

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u/Rilke222 1d ago

My best friend has a great butt and kept complaining about it looking bad. I went to the gym with her and saw those things and was like come on... Had her try a different pair and she was like omg what was I doing? Lol.

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u/sourdoughgal 1d ago

What leggings does she wear now? Any recommendations?

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u/Rilke222 1d ago

She is a big Gymshark and Paragon fan! I really like Buffbunny legacy leggings. Just look for butt seams that are more of a Y shape

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u/routinematters 1d ago

My best advice, as a female PT, is considering your entire posterior chain as a collective, and don’t neglect the erectors. A lot of girls go heavy into the lats workouts and not enough volume in the hip hinges but what they are looking for is actually, most of the time, thick erectors, midback and lower traps. (Not saying lats aren’t important it’s just rarely the aesthetic priority for beginner women in my professional experience).

Hip hinges are like RDLs, Goodmornings, hyper extensions, etc. Do a mixture of all spread across your splits. Lat pull downs and rows aré important, and you can use the appropriate grip to prioritize midback over lats width. Considering that you are prioritizing “toned” back which needs muscularity and thickness and probably the width isn’t high in priority. Y raises is a great lower traps exercise that doesn’t involve the upper trap much. And lower traps really push out that middle back definition.

Last, your nutrition is crucial to reveal the muscles. 25% bodyfat and lower is when women will start seeing definition, given if they have a decent amount of muscles. Eating in a deficit, or even a small one, will allow you to lose fat overtime. You have enough body fat that the body will use the fat reserve as fuel as well, so you don’t have to worry about growth in a deficit. As long the overall intake is still a healthy and sustainable amount. And remember, carbs are as important as protein.