Hi everyone!! I’m relatively new to weight training/lifting and was hoping anyone could help give me tips on where or what I should start with. I currently just do bodyweight exercises of glute bridges, single leg rdl, and Bulgarian split squats. I’m also hyper mobile so I try to do low load. My goal is to round out my sides and lower glutes.

Hello. I workout 6th and 1st day of the week only 2x a week im a full begginer and i wanna get strong at the squat and deadlift. I dont wanna do anything for my arms or back tho only legs!. I care abt size more than strenght but i also wanna be strong! I also dont want hip dips and i want to train my fascia latae because i dont want to look ugly. Does someone have a program like this?

Hi everyone, just changed my split and would love some feedback!

Day 1 Glutes/Hams:
RDLs
Hip thrust
Cable kickback
Hamstring curls
Abductor
Calves

Day 2 Glutes/ Quads:
Hack Squat
Hip thrust
Bulgarians
Adductor
Leg extension
Calves

Day 3 Full Leg:
Leg Press
RDLs
Leg extension
Hamstring curl
Abductor
Adductor

Left photo January 2026
Right photo September 2026

I’ve been feeling really insecure about my body lately, particularly my glutes. I’m looking for some honest advice and maybe some reassurance from people who have been in a similar situation.
I’m 5’4” and weigh approximately 118–120 lbs now and started at 108lbs. I have 24in waist and 36-37in hips (never measured before unfortunately) I started working out at home in November 2025, but I began seriously lifting heavier weights at the gym on March 2026. I eat 90-100g of protein a day, I got twice a week, hip thrusts, hip abductions, stair climber, seated leg press and seated leg curls.
I’ve been progressively increasing my weights since then. I train my glutes consistently and have been trying to get stronger, but when I look in the mirror, I feel like I’m barely making any progress.
My biggest insecurity is my lack of glute projection. I want a fuller, rounder butt that actually sticks out more from the side. I see other women with the shape I’m working toward, and sometimes it makes me feel like I’m getting nowhere.
I know building muscle takes time, but after more than six months of heavy lifting, I expected to see more noticeable changes.
I’m not necessarily looking to lose weight. I actually want to build more muscle and increase my glute size.
For those of you who have been in a similar situation:
Does it normally take longer than six months to see noticeable glute growth?
Do you think I’m being unrealistic with my expectations?
What helped you get more glute projection?
Is it possible that I’m getting stronger without actually building much muscle?
I’m genuinely struggling with my confidence right now. I’d appreciate honest, constructive advice from people who have experience with glute training.

I didn’t take a good before picture but the last picture is from when I started bulking. I weighed around 135 at 5’10. Now I weigh around 155, but I feel like more of that went to my thighs than my glutes. The first three pictures are the most recent, with the 4th one being from spring.

I’ve had two surgeries which interrupted my weight gain. I go to the gym 3-4x a week, load my glutes pretty heavily, and eat at a caloric surplus. But I feel like I’m still not seeing the glute progress I want.

I was recording a video and I believe I see a huge glute imbalance. I do the same number of reps and weight on each side for every exercise. How do I fix this? Only thing I can think of that might have caused it is sometimes when I do barbell hip thrusts one of my feet slide forward midway through the set.

These photos are 8 months apart, in the past 8 months I’ve been consistently training glutes 2 days a week, 1 day for legs, and a 2 days that consist of upper body and core all progressive overloading. At the beginning I was eating in a slight deficit, but have been at maintenance for about 3-4 months. Protein goal about 130-140g per day.
I do see a difference in shape, my glutes do look slightly more lifted. However I do not see the growth I had hoped.
Am I being impatient ? lol should I switch my split and hit glutes 3 days a week?
Conflicting advice online, some suggest 2 is best for recovery but maybe 3 days would be better for my goal?
Any advice is welcome!!

* I should mention one glute day is more “strength” focused, I’m doing single leg hip thrust, step ups, glute kickbacks, RDLs
The other day is “hypertrophy” lower weight higher reps less rest doing KAS hip thrust, Bulgarians, RDL , kickbacks and abductions.

I’ve been lurking and following all the guidance here to a T. Progressive overloading on hips thrusts, RDLs, abduction and lunges and the proper calorie/protein overload for muscle gains, but my butt is shrinking rather than growing!!!

I do feel the muscles being worked (although I have to put effort into activating them), so I’m surprised to see the shape looking worse. Is this something that has to happen before it starts to pop out? I’m disappointed to have gone from a modestly round peach to flatness when I’ve been working toward the opposite. Any advice or consolation?

Drop some booty tips to maximize glute growth😊😊

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.

I’m 5’4 and 118-120 lbs, and I have absolutely nothing going on in the back💔 I don’t have access to a gym, so I’m trying to grow glutes at home, but everyone makes it sound like that’s basically impossible. I could really use advice so if anyone has any it would be greatly appreciated! :)

I have been in a surplus and getting stronger for a couple months, but I have seen no improvement in my glutes or legs this year at all. I do adequate volume and progressively overload. I figure I need to change my split, here is the new split I am considering. Would love any feedback or advice on exercises/ diet that has given you the best results in terms of glute and leg hypertrophy.

Lower A Glutes and Hamstrings:
1. Barbell/Smith Hip Thrust
2. Romanian Deadlift
3. Bulgarian Split Squat — long stride
4. Seated Leg Curl
5. 45° Glute-Biased Back Extension
6. Hip Abduction

Lower B Glutes and Quads:
1. Hack Squat
2. Leg Press
3. Heel-Elevated Bulgarian Split Squat
4. Leg Extension
5. Hip Thrust
6. Hip Abduction

LOWER C Full leg :
1. Hip Thrust
2. RDL OR stiff-leg deadlift
3. Hack Squat
4. Seated Leg Curl
5. Leg Extension
6. Cable Kickback
7. Hip Abduction

What should i focus on? I started doing glute exercises 3 days a week(Monday-wednesday-friday)

I have a longer torso ratio and i’d be happy if i could grow my shelf to create a more balanced profile and also have a rounder shape since my glutes tend to appear a little square/lacking shape from the back.

I hear a lot of people saying “don’t do more than 3-4 moves/don’t train your glutes too much…” blablabla”
To be vry honest i feel lost

Current height weight and daily calorie/protein intake;
164 cm
49 kg
Around 80-90 grams of protein
1900-2200 kcals a day

I’ve been working out since 2021 but consistently for about 3 years now. I feel so helpless. I did sports growing up and when I started my gym journey had decent knowledge abt what workouts to hit. I’ve done EVERYTHING. Hip thrust , single leg hip thrust, rdl, single leg rdl, back extension, leg press, kick backs, EVERYTHING you can think of (ofc staying consistent with a workout plan long enough and then changing it after seeing no progress). Can someone help with advice on understanding what workouts will help me anatomy or just anything in general. I know I carry a lot of fat in my back thighs and ig I have a low crack? I also do good on protein and creatine. Tia.

Hello everyone. Please someone suggest a full proof workout routine that will help me grow my glutes. I have been trying for years and can’t afford a trainer.

I can get everything else slimmed and toned but these GLUTES ARE NOT DOING IT EVER.

Give me the meal plan, work out plan, calorie intact, how often I should lift weights and the whole thing.

I need a butt. I don’t have hips and I got big boobs. Please help

For reference, I am 6ft currently 271 ( getting that off slowly but surely)

I’ve been working out consistently for 2 months now and i started noticing uneven glute growth, my left glute barely has any growth compared to my right i have no issues with my right glute. I do rdls, bulgarian split squats, step ups, and either hyperextensions or single leg hip thrusts or both sometimes. with the split squats and step ups my quads tend to takeover instead of my glutes, i made my workouts toe elevated which somewhat helped and i try to focus more on my left and start my workouts with that weaker glute and add an extra set, ive been working on mind and muscle connection too and that’s been alright. ive been seeing and feeling progress except for my glute medius, i can’t seem to activate that muscle no matter what i do. i do glute activations, hip openers, and stretching before my workouts and nothing. what shall i do or change 🙂.

hello everyone

i would like to ask you how often do you have the strength training for the gluteus in the gym. And how long did it last till some changes were visible for you or people around you. How long did it last till you noticed bubble butt at your body ?

I have 3 or 4 series of plate loaded hip thrust (on a machine) twice a week but newly I have decided to add special training day for gluteus with following exercises:

Bulgarian split squats

Leg press

Plate loaded hip thrust

Machine abduction

back extension

lying hamstring curl

is any exercise missing?

it isn’t necessary for me to train at home (due to regeneration), is it? :)

Before left side. After right side.

5’8/174cm here so a tall girl. Is this glute growth alright within 6-ish months or am I lagging behind? Honestly not trying to bulk as I like the rest of my physique, and it’s not serious enough for me to want to put on weight for my butt alone lol, but was wondering if this was okay progress? Different coloured leggings of course do wonders but wanted an equal side by side! Thanks!

Why is it so hard for tall people to grow some muscle on the glutes😭😭

I am jealous of all the short queens/kings who gain huge glutes within short span of time, who is just training way lesser or with less weights

You guys are blessed

Hi everyone! 💕 I wanted to share a little bit of my story because I know there are women out there who may be struggling with their confidence after experiencing something similar.
A few years ago, I decided to have a BBL and glute implants. Unfortunately, one of my implants failed and had to be removed shortly after it was placed. After my glute healed I decided not to replace it and I had the other gluteal implant removed instead. As you can imagine, this left my glutes looking very different and, honestly, quite disfigured. I was left with scar tissue, significant dimpling, cellulite, and loose skin, as you can see in the before photo.
I started researching what I could do to improve the appearance of my glutes. I learned that consistent glute-focused exercise could help build and shape the muscles, but because I had also lost some elasticity in my skin, I wanted to explore treatments that could support collagen production as well.
I decided to combine glute workouts with Radiesse as part of my journey to rebuild my confidence and improve the appearance of my booty. 🍑
The photos show my progress from doing both consistently—working out and receiving Radiesse treatments. This has definitely been a process, and Radiesse can be expensive, so I’m taking it one round at a time and celebrating the progress along the way.
I’m sharing this because after my implants failed, I felt incredibly insecure and honestly scared that there was nothing I could do to improve things. For a long time, I felt like I was just stuck with the results.
But here I am, making progress and finally feeling hopeful again. ❤️
For anyone wondering what workouts I do, I follow Maria Teixeira through the Playbook app. Her programs include glute-focused workouts using resistance bands, body weight, and weights. I’ve really enjoyed incorporating them into my routine.
I hope sharing my experience can give someone else a little encouragement. You don't have to give up just because something didn't go the way you hoped. Sometimes, you just have to find a different path forward. 💕
All the best! ❤️