r/glutejourney

So I posted 8 days ago on here about wanting to grow my glutes. I’ve been doing glute bridges, hip thrust, donkey kickback and fire hydrant. I’m doing these because I have weak glute muscle and trying to activate it. I’m just now starting to feel it in my glutes when I do those exercises. Is it normal to only feel it during the workout. I don’t get sore the next day but when I do those exercises I do feel it. I hear people say glutes muscles are working when you feel sore the next day. But I don’t. Am I doing something wrong? I do these exercises till failure. Or are they still not activated? I do stretch before I do my exercises.

i am super insecure about my hip dips, i know i can’t completely get rid of them, but i have seen people reduce the appearance a lot. i also feel like i haven’t noticed really a difference in size since i started at the gym. i don’t know if there’s maybe something i’m doing wrong

Thank you all for giving me good advice-i just wanted to show my updated workout routine (added in upper body as well)

Just wanted to drop a quick reality check because I see way too many people killing themselves with light weights and endless reps. If you actually want to grow your glutes, this is the blueprint:

Lift heavy. Period. Glutes need heavy loads to grow. Compounds like squats, RDLs, and Bulgarian split squats are the holy grail. If you aren't applying progressive overload here, you're missing out.

Stop doing 20+ reps. Going way past 12 reps is mostly a waste of time and just fries your nervous system way too fast. Keep it heavy and intense.

3x a week is a game-changer... Training lower body 3 times a week works wonders, but don't overestimate your recovery. If you're too sore to lift heavy on your next session, dial back the volume.

Film your sets. Seriously, record your execution to make sure your form is perfect (or near perfect). Do NOT ego lift. If your form breaks down, you're not targeting the glutes anymore and you're just begging for an injury.

Track your workouts. Keep a training diary/app and try to beat your past self every single session. One more rep or 1 kg more is a win.

Stop chasing the "burn" and start chasing mechanical tension.

My current routine isSeated hip abductions - Do 12–15 with medium band (as warm-up / lighter set) and then 20–25 with the heavy band.
Diff variation hip abductions - Do 12–15 with medium band (as warm-up / lighter set) and then 20–25 with the heavy band.
Hip thrusts - Do 12–15 with medium band (as warm-up / lighter set) and then 20–25 with the heavy band.
Sumo squats - Do 12–15 with medium band (as warm-up / lighter set) and then 20–25 with the heavy band.
Lateral banded walks - 20 Do 12–15 with medium band (as warm-up / lighter set) and then 20–25 with the heavy band.
Curtsy lunges
Leg raises each leg - Do 12–15 with medium band (as warm-up / lighter set) and then 20–25 with the heavy band.
Side lying hip abductions each leg - Do 12–15 with medium band (as warm-up / lighter set) and then 20–25 with the heavy band.
Clamshells each leg - Do 12–15 with medium band (as warm-up / lighter set) and then 20–25 with the heavy band.
Fire hydrants each leg - 20 Do 12–15 with medium band (as warm-up / lighter set) and then 20–25 with the heavy band.
Donkey kick pulses each leg - Do 12–15 with medium band (as warm-up / lighter set) and then 20–25 with the heavy band.
Cross over leg each leg - 20 Do 12–15 with medium band (as warm-up / lighter set) and then 20–25 with the heavy band.
Romanian Deadlifts
• Bulgarian Split Squats (with bed)
Reverse Lunges (great for shape). (On stairs)
these for side/upper glute and hip dips:
Banded kickbacks — 3 sets of 15-20 per leg (slow and controlled, squeeze at top)
Single-leg hip thrusts (back on bed or couch) — 3 sets of 12-15 per leg
lateral lunges — 3 sets of 12 per leg
Though sometimes I'll skip one or the other, I'm increasing my protein ans calories overall :) i do that preferably 3-4 x a week but it fluctuates :') creatine def boosted it, have not been able to have ny protein powder as much as I'd like :/

I've been wanting to make my butt look somewhat rounder, also bigger

Especially from the sides it looks more flat.

Any advice on what exercises would help me achieve my goal?

3x weekly hard glute sessions. Day off in between each.
Day 1: 4 sets 15 reps 30 lb weighted hip thrusts. 3 sets 10 reps 20 lb weighted Bulgarian split squats. Followed by 3 sets 12 reps fire hydrants. Finish with heavy banded 3 sets 30 steps each way banded side steps
Day 2: 1 set 15 rep glute bridges. 1 set 15 rep clam shells. 1 set 12 reps side lying leg lifts
Day 3: repeat day 1, include weighted squats

Follow workouts with high protein meals with some fats and carbs. Keep the diet during recovery days. Stay hydrated. Included abs and hamstring exercises and you’re golden!!!

Im just about to hit 3 months in, trying to take advantage of newbie gains while also trying to lose fat. I feel like i’ve made noticeable progress, my glutes look rounder, I’ve lost a few inches off my waist even though my weight has pretty much stayed the same. 5’5 170 pounds. Currently eating in a slight deficit and meeting protein goals. Lifting 4x week with 15-30 minutes of zone 2 cardio after lifting, and getting in my steps at home.

I know recomp is slow but I feel like i should be making more progress? Since im obviously pretty overweight should I just focus on cutting the fat first or just keep on doing what im doing?

I’ve recently decided i want to start working out glutes, but beforehand i’m not quite sure what shape they are. I think that they’re square, but I just wanted to come on here and double check. Thanks!

Hello guys, I am just starting out my glute journey, and I’ve been seeing people discussing their glute shapes and exercises to do/ not to do for them. I feel like I might have square glutes because I have hip dips, and I have no upper definition which makes me feel really boxy. (To be fair, I have no butt at all, so I’m really starting from scratch lol). What shape do I have, and what exercises should I focus on to help with hip dips and create a more rounded look?

For reference: 20F, 5’3”, 112 lbs.
First photo is March 2026, second (and third on the next slide) is from June 2026, so about 3 months apart.

I’ve gained around 4 kg / 8lbs during that time. I also started the Pill around March, if influences anything to do with weight gain.

I’ve been training lower body (hip thrusts, Bulgarian split squats, single-leg RDLs, side-lying leg raises and clamshells) and eating more.

However, I don’t think the workouts actually helped much with the hip dips :(
I honestly am thinking most of the change is just regular fat gain rather than muscle growth, because I’ve noticed more fullness around my midsection and flanks as well (no need to point it out please I can see it), not just my lower body. Genetically, the women in my family store also fat in all these areas too (hips, thighs, lower belly etc). I’m actually feeling disappointed and upset with myself.

and as a side question- what is my glute shape?

The first picture was in September my glutes measured 38” the second picture was this morning measuring 40” but I only see a difference around my hip dip area looks fuller but not my actual glutes

How can I build more of a “shelf” for my glutes? I also have very straight hips (minor hip dips?), so how do I build out the sides so that there is a bigger difference from waist to hip/glutes?

Edit: I am NOT replying to creepy dms about asking weird questions or for more pics!!

So I was overweight about 2 months ago. Still am. On April 14th I decided that I would walk everyday with a weighted vest to lose weight. I walk every morning for 5 miles. I’ve always carried more fat waist down but as im losing weight, I’m starting to get insecure about my butt. I want that bubble butt look. I have some volume on the bottom of my butt but it lacks that top shelf. What exercises can I do at home to get that top shelf and have more projection. Pretty sure my butt is all fat lol. I’m gonna have to activate those glutes muscles. I have weights and resistance bands at home! I’m not trying to make it bigger. I just want that lifted and rounded look if that makes sense. Btw I’m 4’10 and weight 145. I was at my biggest 2 months ago (167 ☠️) plz help a girlie out! 🐏

Hi, I’ve always had thick legs and a large bum. I just had my second baby and I can see my lower glute is sagging. I would appreciate help knowing my glute shape so I can figure out the best course of action.