What are good glute exercises for a v/square shape?
I'm 28 years old 126 lb. I've lost 35 lb and after hitting plateau for a while and my weight's falling, I've officially am starting to drop weight which I think is also affecting my glutes. I'm going to calorie deficit of $1,500 and I tried to hit 90 to 100 plus g of protein daily contacts I am active. I go to the gym four to five times a week and I do martial arts
I'm having quite a hard time figuring out what's my glue shape as I'm still carrying very big. I'm 411 and I have lots of fat so left on me. I carry big on my upper back, lower back and love handles and an apron stomach because I have such large love handles. It almost gives the appearance of a square shape, but the thing is I absolutely do not have an upper shelf. My lower back and my upper glutes are as flat as it can be. Sometimes my glues look square and plump-ish at the bottom. Other days my glute can quickly look like a frog's ass
I have no idea what kind of glue exercises to do as there is so much misinformation online about what's right and what's wrong and after what I thought I found was a good exercise, I decided to ask AI Gemini what kind of glute shape but well, I don't exactly remember what it said. It did say to try and focus on glute, medius and minimus exercises. After doing that for 2 weeks I've noticed that all my gains that I've done when I was focusing on the group Maximus is gone. In the end. My goal is to kind of lift my ass so it doesn't look like a frog's ass. It's plump at the bottom and sticks out. I don't particularly really care about a shelf right now, but I do want it to look rounded and at some point I would like for my back and my ass to not look like it's connected in a sense of flatness
Originally my exercise that I was doing was box squats, rdls wide, high leg press seated, leaning forward hip abduction and clamshells weighted and occasionally I would do reverse lunges. Well, I thought this was really helping. I decided to switch it up and add more glute medius exercises and focus more on those and now I think I'm losing my gains. I'm having quite a hard time. I've been really hard at the gym and if this is getting really frustrating so if anybody can help please help me out based on my description