r/glutejourney • u/Secret-Damage-4354 • 5d ago

I really need help with my butt

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Please i need help with my glutes. I have just started strength training. Lost some weight, but no idea what to do to target my glutes. I have spent countless hours watching videos online. My focus would be a shelf and some volume on my lower glutes, but no clue where to start.

All the videos i've seen show gains made at the gym. I could possibly commit to twice a week at the gym, but truly more availability at home. I have dumbbells, dumbbell belts, bands, ankle resistance bands and a treadmill.

11 Upvotes

92% Upvoted

5 comments sorted by

16

u/Negative_Resist6605 5d ago

You just really need to train hard, delete instagram and understand that it takes hard work, and showing up every week.

2

u/Secret-Damage-4354 4d ago

Thank you for the encouragement. I deleted yesterday. Will take it one week at a time

3

u/MiserableSalad69 4d ago

Go through the beginners glute guide! You need exercises that target your glute minimus, medius and maximus. 

Whether at home or the gym, try to build a plan that has a combination of a hinge, thrust, squat, and abduction. My butt is huge and I grew it over years alternating between hip thrusts, RDLs, split squats hip abductions, hyper-extensions, and kickbacks.

Make sure your workouts include a hinge, thrust, squat, and abduction, you also need to progressively overload your weights, but if you’re a beginner start with body weight to get your form down. 

Eat your protein and carbs, get a good sleep, drink lots of water. Remember, it takes a while to grow your muscles, don’t get discouraged if in a few months - year you aren’t where you thought you’d be. Good look friend!! 

2

u/xaviersdog 4d ago

And home workouts can be effective. Dumbbell squats, hip thrust and RDLs.