r/glutejourney

Started training lower 3 times a week 2 years ago, focusing on progressive overload, compound movements (Glutes and hams/Quads/Glutes and hams). That improved a lot the glute volume and shape.

Edit: Lower 1 RDL 4sets Hip Thrust 4sets Leg curl 4sets Bulgarian split squat 3sets

Lower 2 Squat 4sets Leg press 45 4 sets Leg extension 3 sets Seated leg curls 3 sets

Lower 3 Stiff 4sets Stand Leg Curls 4sets Stand leg curls 3sets Abduction machine 3sets

Committed to 3 leg days a week as all my research pointed to high weekly volume with varying intensity for glute growth. Upper body or rest days were between the leg days. I carry almost no fat in my butt or legs so my only gains to lower body is purely muscle/glycogen. 150lbs -> 185lbs

Day 1: Heavy
Hip thrusts 4 x 6-10
BSS: 3x 8-12
Glute Kickback: 3 x 8-12
Hip Abductor: 4 x 10-15
Back Extension: 3 x failure

Day 2: Isolation work
Hip Abductor: 4 x 12-15
Leg curl: 4 x 12-15
Leg Extension: 4 x 12-15
Hip adductor: 4 x 12-15

Day 3: Stimulation
RDLs 4 x 10-12
Leg Press 4 x 10-12
Back extension 3 x 12-15
Hip cable abduction: 4 x 12-15

Changed up the routine every 3 months or so.

hi everyone! as y’all can see i lack volume in my butt (zero muscle) and i have a fat pad above my butt which also adds to the deflated look.

currently i only have access to a walking pad. i plan to start a body weight glute workout program 3x a week at home but unsure if that’s enough for my deflated butt.

is there hope?

Anyone know how to even this out? i’ve been insanely insecure my whole life because i just dont want my body to look this way but no matter what i try i still have very deep hip dips (my very wide ribcage does not help my figure either)

I'm happy with where I'm at now and I'm excited to progress even further!! I’m starting to enjoy my body and I've been enjoying my workouts and getting stronger.

Things that helped me:

• Diet: I don’t track calories but try to be mindful about how much protein I intake and cut sugar.
• I hit legs and glutes 3 times a week with progressive overload. My favorite exercises are barbell RDLs, hip abductors and hip thrusts.
• I do cardio Once a week with a an intense session of Stairmaster

I started doing hip thrust, kickbacks and bss. Now I am trying to add rdl in my routine. I was already doing leg press and abductions

recently I've noticed how uneven and like boxy my glutes and hips are... is there anything specific thing I could do to get a rounder shape and even out/ make the folds of my butt become more aesthetically pleasing as well as rounding out my hips slightly (I know you can't change the bone structure, but from the front they look sort of round, just the back is weird)? recently I've been going to the gym and trying to do legs 3x a week but the excersizes have been sort of random and I was wondering if there's any specific things I can focus on to fix these issues.

I’ve been feeling really discouraged lately. I started focusing on growing my glutes around the middle of March, and while I’ve seen some progress, I haven’t been successful with reducing my belly or back fat. I’ve been trying to do a body recomposition, but the scale has gone up about 10 pounds over the last 3 months, which has been really hard for me mentally and my clothes that used to fit somewhat loose is now TIGHT. I lost 50 pounds this past year, so gaining weight again honestly terrifies me. Part of me wants to stop focusing on glute growth for now and shift my focus back to losing weight.

I am looking for some advice and tips for glute projection from the side. I naturally have petite but rounded hips, so from the back I have well developed glutes. However from the side profile (pic 3) it feels like my glutes appear flat, and I don’t have a defined line under my glutes.

I currently do glute workouts twice a week, a mix of:

RDLs with dumbbells
Hip thrusts
Glute bridges
High foot placement leg press
Bulgarian split squats
Cable step ups
Abducter machine

(Not all in the same workout, I cycle through split a mix of exercises each time)

I have been working out for 5 years now and I still don’t feel any progress around my lower glutes/side profile. Am I missing something? Or should I accept my petite frame is naturally formed this way?!

Thanks in advance!!

This 10K (only 5K was certain; was just going out for a fun run to burn some calories) gave me the craziest Glute Pump!!!  Not only that, while running I was really reflecting on my physique.  Specifically, my glutes (and guads).

I came to the realization that it's about time to start unapologetically embracing my man booty!!!!

I have put in a lot of sweat and tears into building my physique (some blood too) and I'm tired of allowing others to make me feel bad about my "man cakes".

I understand it's not "common" for guys to wear leggings or pants that make their glutes the star of the show and that we are "supposed" to wear tank tops, stringers, joggers and have chickenish legs (generally).

That ain't happenin' here!

I'm bring the full package and embracing my "exception to the rule" mentality.

#positiveenergy #goodvibes #selfcare

I have acetabular cartilage damage and history of a torn unrepaired meniscus. I am able to consistently do hip thrust step ups, single leg bridges, abduction, machine, and cable kickbacks with no issues. I am unable to do Bulgarian split squats, barbell squats, and deadlifts consistently. exercises with hips past 90 or knees fully flexed has to be modified due to pain.

Problem no gym access right now now.