HOW TO GROW YOUR BOOTY

HOW I GREW MY GLUTES

The biggest factor when looking to grow your glutes is consistency. I have been weight training my glutes for over a year, and these exercises are ones that I have kept consistent each leg day.

I start every leg day with a variation of glute bridges. The single leg hip thrusts are a great way to activate your glute muscles before heavy lifting. After I finish the single leg, I will transition directly into full weight hip thrusts.

Another great exercise is the leg press. There are so many different positions you can place your foot to work different parts of the legs. I like to position my toes outward in a wider stance to target my glutes more. I do the same when squatting.

Finally, I like to do Bulgarian Split Squats to isolate each leg individually. I do 4 sets of 12 reps and am currently using 15lb dumbbells. Make sure to lean your chest forward to target your glutes, and face upright to target your quads.

I hit legs 3 times a week in my current split, each day placing an emphasis on my glutes! I always make sure to follow a leg day with lots of water, and rest to allow my muscles time to recover.

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