3 years may sound long but the time will pass anyway. i’ve switched my routine up a few times but my current routine has yield the best results so far. i only do 2 leg days a week since that’s best for my schedule. lifting heavy and challenging weights is key!!! “sorry for no behind pics i didn’t feel confident enough back then lol”
•dynamic stretching and glute activation 10-15 minutes
•kas glute bridges: warmup set with 2 working sets of 6-8; 3-5 second pause at the top and bottom of the movement
•sumo squats: 2 working sets ending with pulses 6-8 reps
•bss: 2 sets 8 reps slow and and control
•hyper extension: 2 sets of 10 or sometimes 3 sets if i’m feeling up to it
on the 2nd day i swap sumo squats for hamstring curls
recently i started doing pilates by izzy videos and that has helped greatly with mind to muscle connection!
I really started noticing progress when i focused in on my nutrition and got proper rest.
there is no certain exercise that we’ll magically “double” your glutes alone. don’t be afraid to try to new/different exercises and see what works best for you. also dont constantly compare yourself to your fav gym creator or others bc we’re all different and booty isn’t everything.
I always thought i was one of those girls that couldn’t build glutes bc of genetics but that’s not true at all. as long as you are consistent, disciplined and truly challenge yourself you will make progress.
if you have any questions feel free to ask i’m happy to help!!☺️ keep pushing yourself🍑