~1 year of glute training, should I have made more progress?
Before is July 2025, after is July 2026. I was underweight and pretty much completely sedentary in the before pic. I’m 178 cm and have gained around 7 kg since then, which I obviously know isn’t all muscle.
I’ve been doing glute-focused workouts for about a year now, although I definitely wouldn’t count the entire year as effective training. It took me several months to learn the exercises properly, and I was very quad-dominant at first, especially with Bulgarian split squats. My training also wasn't very consistent during that period. I've been following my current routine more consistently since around May, with RDLs and hip abductions added in July.
I do feel like there’s a noticeable difference between the pictures, although I know the lighting/angle isn’t exactly the same. At the same time, part of me feels like I should have made more progress after a year.
I work out at home, so my equipment and the amount of weight I can use are pretty limited.
My current routine is roughly:
Bulgarian split squats: 20 kg total, 3×8 each leg
Hip thrusts: 30 kg, 3×12 (with resistance band)
RDLs: 20 kg, 3×8–10
Banded seated hip abductions: 3×25
I only recently implemented RDLs properly, which is why the weight on those is still pretty low. I’m focusing on getting the movement/form right before increasing it.
Would you consider this decent progress for the timeframe? And does anyone have tips for getting better glute growth with a home setup/limited weights? Especially anything you’d change about my routine or exercise selection :)
Also curious if any other tall girls have found that glute progress takes longer to actually look noticeable? Not sure if height matters that much but a would love to hear from other tall girls!