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If you are frustrated because you have been working out consistently, but your glutes aren’t growing, you are not alone!

As a certified personal trainer, I've helped countless women face this challenge. I'm here to share some simple habits and mindset shifts that can help you transform your glutes from flat to fabulous. 

In this beginner's guide, we'll dive into the secrets of glute growth and provide you with practical tips to kickstart your journey. So, let's get those glutes firing and start sculpting that dream booty!


  1. Knowledge is power. When it comes to growing your glutes, it's important to understand the science behind it. 

    In this section, we'll talk about all things anatomy of the glute muscles and how they respond to training.  By gaining a deeper understanding of the glute growth process, you'll be better equipped to overcome any obstacles that come your way.

    Your glutes are made up of three main muscles: 

    • The gluteus maximus
    • The gluteus medius
    • The gluteus minimus

    These muscles play a crucial role in hip extension, abduction, and rotation. To effectively target and stimulate glute growth, it's essential to engage all three muscles through a variety of exercises and training techniques.


Now, let’s identify Potential Roadblocks to Growth Take a moment to reflect on your training regimen and ask yourself some key questions. 

  • Are you incorporating a variety of glute-specific exercises? 
  • Are you progressively overloading your glutes with heavier weights? 
  • Are you giving your glutes enough time to recover between workouts? 

By identifying potential roadblocks in your current routine, you can make necessary adjustments to kickstart your glute growth journey.

Related: Mix Up Your Routine to Build Glutes


  1. Sculpting Your Glutes with Targeted Exercises

    To maximize glute growth, it's crucial to incorporate targeted exercises that specifically activate and engage your glute muscles. Here are some power moves that will help you sculpt those glutes:

    1. Squats: The king of all glute exercises, squats target your gluteus maximus and quadriceps. Focus on proper form and gradually increase the weight to challenge your glutes.
    2. Hip Thrusts: This exercise directly targets the gluteus maximus and is highly effective for building strength and size. Use a barbell or resistance band to add resistance and progressively overload your glutes.
    3. Lunges: Lunges engage all three glute muscles and also work your quads and hamstrings. Experiment with different variations, such as walking lunges or reverse lunges, to keep your glutes guessing.

    Remember, consistency is key when it comes to glute growth. Aim to perform these exercises at least twice a week, gradually increasing the intensity and volume over time.

    I highly recommend working with a personal trainer who can guide you through this process, and continue to provide you with fun new workouts that challenge you and sculpt your booty. Join us in one of our 8 week programs HERE!

Related: 4 Glute Exercises 


While exercise is essential for glute growth, nutrition plays a crucial role in providing the necessary fuel for muscle development. To optimize your glute gains, focus on the following:

  1. Protein Intake: Protein intake is always one of the hardest nutrition goals to meet, but it’s essential to eat enough protein to build those glutes. Check out my recent post with 25 protein ideas to help you hit those goals HERE!
  2. Caloric Surplus: To build muscle, you need to be in a caloric surplus. You need to consume slightly more calories than your body needs to maintain its current weight.
  3. Balanced Diet: Incorporate a variety of nutrient-dense foods, including lean proteins, complex carbohydrates, and healthy fats, to support overall muscle growth and recovery.

I highly recommend having your macros calculated by a certified macro coach based on your specific needs and goal. Join us for an 8 week program to tackle your fitness and nutrition HERE, or start with a personalized macro count only HERE!


Last but not least, let's talk about the power of mindset when it comes to glute growth. Building strong glutes requires not only physical effort but also mental resilience. Here are some mindset shifts to help you stay motivated and focused:

  1. Visualize Your Goals: Visualizing your goals can help you stay motivated and committed to your training. Make a vision board, or find a visualization meditation on Youtube to help you get excited about your goal!
  2. Embrace the Journey: Understand that glute growth takes time and consistency. Embrace the process, love yourself as you are, and take time to celebrate small victories at least weekly along the way. This is the true key to success!
  3. Believe in Yourself: Trust in your abilities and believe that you have what it takes to grow your glutes. Positive self-talk and affirmations can go a long way in boosting your confidence.

If you’re having trouble reaching your goals, 9 out of 10 times, it comes down to mindset. Changing the way you think about your goals and feel about your body is one of the hardest things to do on your own. If you need help with habit coaching, customized programs and nutrition, and simple mindset shifts to get you there, we would love to see you inside our next program. Check out our programs HERE.

Growing your glutes is a journey that requires a combination of targeted exercises, proper nutrition, and a positive mindset. By implementing the tips and strategies outlined in this beginner's guide, you'll be well on your way to unlocking the secrets to growing your glutes and achieving the strong, sculpted glutes you've always dreamed of.

Related: Have a Strong Why

XOXO, Bree

I'm a mom of 4 and have been a certified personal trainer with specialties in pre- and postnatal fitness for 13 years. I'm also a certified nutrition specialist and certified meditation and mindfulness coach.

I am passionate about helping women change their lifestyles to be the healthiest, happiest versions of themselves and I've seen it happen for thousands of women.

I'm glad you're here!


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