r/glutejourney

More normal pics here lol

First pics in grey: my first day ever in the gym, November 2024 - in white: last week!

As in my last post -

Routine l've been following last few months:

1. Hip thrust
2. Leg press
3. Single leg press
4. Kickback
5. Abduction

In this exact order (3/4 sets each, reps in a range between 8-12 depending on the weight im using).
But I've now put together a new workout split and this is going to stay as one of my two lower body days (with leg extensions added to it), the other is going to be more hamstrings focused). I'm also starting my first bulk!

I will also add that these are actually the results of around a year and a half of training rather than two years (I had to take 6 months off). And first year was definitely on and off!

I can’t answer in detail about nutrition and workout split I followed since November 2024 because theres been a lot of trial and error, on and off periods, nutrition was pretty all over the place (might have paid attention to protein at most, and not super consistently). But that’s the routine I’ve stuck to since June/july :)

Vegan 🌱🌱🌱

I typically work my glutes 2x per week. I always start with glute focused squats 8 reps x 4 (currently hitting 90 lbs on smith machine but sometimes push for more).

I then always do hip thrusts 10 reps x 4 (100 lbs on hip thrust machine).

I then alternate doing 2 of the following: hip abductions, b-squats, 45 degree hypertension with a 25lb weight, and reverse hamstring curls. By the end I always get a great pump and I’m sore for a couple of days.

But I don’t feel like my booty looks in shape at all. I actually feel like the side of my thighs look disproportionally bigger, and I still can’t tone out the folds below my glute max.

I am 5ft, 130 lbs. Should I focus on a calorie deficit to lose fat in the area?

Also tbh I don’t really have a “leg day” I just work glutes and hamstrings but my calves and quads are really in shape I feel. But would adding a more leg focused work day help with my thigh area?

Exact same spot, exact same outfit 🤌🏽

Routine l've been following last few months:

1. Hip thrust
2. Leg press
3. Single leg press
4. Kickback
5. Abduction

In this exact order (3/4 sets each, reps in a range between 8-12 depending on the weight im using).
But I've now put together a new workout split and this is going to stay as one of my two lower body days (with leg extensions added to it), the other is going to be more hamstrings focused). I'm also starting my first bulk!

Really happy with where l'm at.

First picture is from April. Second is from today.
Hello all I’ve been eating my maintenance calories. Lifting 4x a week with two Lower body and two upper body days.
I am consistently getting stronger every week and lifting more. However my measurements have been staying the same since March! Weight has been staying roughly 117-119lbs
Lower body days look like this:
Hip thrust 3 sets of heavy 5-8 reps
RDLs 3 sets 8-10
Bulgarian split squats 3 sets 8-10
Step ups 3 sets 8-10

I try to lift as heavy as I can until failure.
I do have a small pooch from becoming a mommy but is not noticeable when I wear clothes.
My question is. Do I increase my calories or am I doing something wrong ? Any advice is welcome.

First one is June/July. Second one is September. I hit a plateau in September didn’t workout for a month. However before the plateau I was hip thrusting 75lbs dumbbells. I would say what’s working for me:
• Frog Pumps
• Kickbacks
• Hip Thrust
• Globet Squats
• Deadlifts
I think it’s difficult trying an entire workout in a day or two that’s my biggest challenge. I like to get in and out of the gym. Getting rid of the stubborn muffin top/hip dips. Really shaping the sides of the glutes. It’s coming get together gradually.

My routine usually is squats,lunges,rdl,leg curls,leg extension and leg press split into twice or thrice a week. Should I add or replace anything?

Hi!!

I noticed that I have an imbalance in my glutes! I feel like I used to have a heart shape but now they’re looking a bit more square (idk what shapes I am tbh)..?? especially on my right side. my right leg/glute used to always be stronger and bigger but now my left side is and I notice myself favoring it when I play volleyball. How do I fix this? Also which glute muscle should I target on my right to match it to my left? Should I even bother trying to round them out? I kinda like the heart shape and find the left side is still significantly rounder anyway. Ty for the help ! I can post more pics if need be

124 lbs 5'1"

6 month bulk currently

On/off working out for 5 years

Bulgarian split squats

Goblet squats

Sumo goblet squats

Leg press (single leg)

Leg press (both legs)

Leg curls (single leg)

Leg curls (both legs)

Leg extension (single leg)

Leg extension (both legs)

Glute kick backs

RDLs

Calf raises

8-10 reps and 3 sets

2 days a week

Late July I was 159 lbs and now I’m 162. I wanted to try creatine to grow my glutes . I cut down on my cardio focused on lifting lower body 3x week ,cardio 2x 35 min and 1 upper body .But honestly, looking at these before and afters has me unmotivated because I don’t really see a difference. Be honest..do you?

Should I keep doing this or just focus on losing weight? Whenever I do lots of cardio and focus on weight loss, I lose weight quickly but my butt gets flat

I

Okay so, i have these lower butt dents on both butt , but what are these type of glutes called? They are genetic since my mother have exactly these type of glutes as well. I have tried glute exercises for 3 months and i don't see a difference.

In picture, you can only see in the right cheek due to the lightening, but i have these on both the butt cheeks.

Can glute exercises really help? Or can only a BBL helps? Or can not even BBL help? I feel very insecure about them and can't wear bikini or feel confident, these make my butt look extra flat. Please give genuine advice 😔

If BBL fat transfer can fix this I'd be open to hear about it.

Thanks!

Left photo January 2026
Right photo September 2026

I’ve been feeling really insecure about my body lately, particularly my glutes. I’m looking for some honest advice and maybe some reassurance from people who have been in a similar situation.
I’m 5’4” and weigh approximately 118–120 lbs now and started at 108lbs. I have 24in waist and 36-37in hips (never measured before unfortunately) I started working out at home in November 2025, but I began seriously lifting heavier weights at the gym on March 2026. I eat 90-100g of protein a day, I got twice a week, hip thrusts, hip abductions, stair climber, seated leg press and seated leg curls.
I’ve been progressively increasing my weights since then. I train my glutes consistently and have been trying to get stronger, but when I look in the mirror, I feel like I’m barely making any progress.
My biggest insecurity is my lack of glute projection. I want a fuller, rounder butt that actually sticks out more from the side. I see other women with the shape I’m working toward, and sometimes it makes me feel like I’m getting nowhere.
I know building muscle takes time, but after more than six months of heavy lifting, I expected to see more noticeable changes.
I’m not necessarily looking to lose weight. I actually want to build more muscle and increase my glute size.
For those of you who have been in a similar situation:
Does it normally take longer than six months to see noticeable glute growth?
Do you think I’m being unrealistic with my expectations?
What helped you get more glute projection?
Is it possible that I’m getting stronger without actually building much muscle?
I’m genuinely struggling with my confidence right now. I’d appreciate honest, constructive advice from people who have experience with glute training.

I didn’t take a good before picture but the last picture is from when I started bulking. I weighed around 135 at 5’10. Now I weigh around 155, but I feel like more of that went to my thighs than my glutes. The first three pictures are the most recent, with the 4th one being from spring.

I’ve had two surgeries which interrupted my weight gain. I go to the gym 3-4x a week, load my glutes pretty heavily, and eat at a caloric surplus. But I feel like I’m still not seeing the glute progress I want.

Been training consistently for a year and I’ve made such little progress. I progressively overload, eat in a surplus, time my carbs, EVERYTHING. Everything else has grown tremendously, but my glutes…Can anyone recommend a 3 day split for glutes, hamstrings, quads, and calves that has ACTUALLY worked for them? I am feeling so discouraged.

I’ve been working out seriously for maybe a little less than a year. 1 upper body day, 2 days glutes and 2 for legs. I really want to have a slim/athletic look with rounded well-shaped glutes. I feel frustrated sometimes that I’m not shaping up like I should be. I don’t really have a before pic but I think I need to focus on the upper glutes to get enough definition and have a “nice” butt? Advice appreciated