Hi,
when i use this hip thrust machine it doesn’t work sometimes. when it doesn’t work i put less weights on to see if it work, it still wouldn’t push back (the two handles on the side are not going back). does anyone know why?
I have a “long butt” that blends into my back.
I’m cutting weight at the moment which only makes everything look worse.
Currently hitting glutes 3x a week, hip thrusts/ abductions/ single legged leg press/ RDLS are my staple workouts at the moment.
Also on tirzeptide for appetite control.
With all that being said, will I ever achieve my goal of a bubble butt with clear separation from my bum to my back? That “shelf” look?
I’ve posted earlier in this forum about seeing projection in my glutes and acknowledge that I had hip dips. My friend that’s a trainer says the opposite he says that they’re not. Can I get opinions on this, he thinks I should change up some of my leg day routine since these “aren’t” hip dips
I have a naturally slim figure. I carry weight in my belly. I've been working on growing my glutes for the past year and it might be hard to tell but they have grown significantly. I just can't help but wonder why my butt is still so unflattering. I had no butt at all was very flat. Is my problem my legs?? Not sure where to go from here.
this is one year difference. lots of life happened in the before and after.
I have hip dips but they're only noticeable from behind and 3/4 view, I have no idea how id go about growing my glutes but not making my hip dips more prominent, any help is appreciated :)) also I have like awful body dysmorphia so I have no idea what my body actually looks like
Hi everyone!
I’ve been doing
Cable kickbacks
Rdls
Hip thrust
Step ups
for all of my glute days (2-3 days a week). Shoukd i keep the same excursuses or should I change ur up to see progress
just as a foreword note: as you can probably tell from my broader shoulders, i am amab (assigned male at birth) – i’ve been exploring a non-binary, feminine identity and am finally trying to embrace my natural body type (rather than hide it away in embarrassment) ✨ just giving a heads up since i know gender genetics do play a factor in these discussions!
-
i’m pretty new to fitness, but i've been hitting the gym with a focus on my lower body for a few months now. i think i’m finally beginning to see some results! however, in looking at the few photos i've taken, i've noticed that my glutes seem pretty flat from behind… my butt doesn’t really “fill out” on the sides and has a square look, rather than the “peachy” or rounder one i'm going for. it’s easier to tell in real life, but it’s giving spongebob… 😖
from the side view, i actually think things are starting to look pretty decent – especially if i go all-out and pose like an instagram gym-fluencer, lmao. but from behind it just looks smol. 😔 like i’m noticing that even a slight, 10 degree turn completely shifts things and looks sooo much better.
i imagine this is mainly just because i don’t really have the hips to accentuate my silhouette, but has anyone had similar issues and been able to work through them via fitness? or does anyone have advice on how i can adjust my workout to accommodate? would love to grow my “outer” glutes and have things looking bubbly from all angles!
thank you in advance!
I understand only RDL won't be enough, but still is this good exercise to grow glutes?
I'm male, so I need to train other body parts, so I don't have much time to do more glute workouts
thanks in advice
Hello, in your experience does abduction machine works for glutes? Does it transform side glute and make it more rounded?
Also one question, I only do RDL and Barbell Squat for glutes, is this enough to develop nice butt + abduction machine?
Thanks in advice
Here the rutine
Deep squats 5 set 12 rep
Walking lungs 3 set 15 rep
Side leg raises 4 set 40 rep
Bulgarian squats 3 set 20 rep
Hip trusts 3 set 20 rep
Jump squats 3 set 20 rep
I do the walking lungs whit dumbbells (5kg but i can add more weight)
Max 3-4 exercises per muscle group. Chose exercises that work it in different motions (variability, not the same movement with slighly different stances). Make it challenging, ensure you have good posture while doing the exercise (intensity can be achieved by adding weight, or making the exercise slower, with the baseline of doing the movements slowly and the instances in which you need to "stop" stay there for at least 3 seconds. Change every 21 days-month...). Understand you glute shape to begin with to understand what is realistically achievable (eg, a perfectly round glute or heart shaped glue will have less of a hard time building a good glute than someone whose upper hip bone is disproportionatelly large). Make sure you truly rest between repetitions (3-5 min/ repetitions. Micro-rest are important between repetitions as well. It might sound like a lot but you do not have to listen to me). Understand your body and its limitations and ensure you keep track of all of your imbalances and try to minimise them wherever possible or modify the exercise to contrarrest it (eg, leg shorter than the other, scoliosis, health issues in which it would be advisable to modify exercises to not do more harm than good.) if you are leg dominant, ensure you tire your legs out before working a glute exercise. Just because your muscle burns, does not mean it'll grow. Also, take creatine monohydrate (5g is fine, maximum 10g)
Ok so, first pic is from today last pic is from about two weeks ago.??? Why do I feel like my butt looks worse or smaller or am I trippin? Or is it popping more out from the side under cheeks? Honestly I need you guys to be my second pair of eyes cuz I struggle with viewing myself properly. I’ve been doing stair master, abduction and addictions, leg press, and glute bridges. I’m also in a calorie deficit. Anything helps :D (also what should I do about my love handles 😭)
I’m been working out hard at the gym doing 1.5-2 hrs of strength training classes 4-5 days a week and about 5-10 hrs of mat and reformer Pilates a week. I’m really ecstatic with my strength gains and hoping to continue my body recomp with more focus on glutes . The classes I do focus a lot of compound movements ( deadlifts ( I’m doing 164lbs) , barbell squats (70 lbs only due to bad knee) single leg squats, b stance hip thrust, hip thrust ( I’m doing 170 lbs). I know I’ve lost fat in my glutes and I think they are a bit lifted now ( pics 2&3 is today ) but they are still so flat and I’d love your advice and tips on how to get more projection, a bit of a shelf…lol or just to not be so pancake flat. I can realistically do 3 -4 glute focused 45- 60 min long sessions a week on top of my other training if need be.
As the title states, I need help. I am not new to working out and have never really focused on growing glutes, but now after losing 30+ pounds I have noticed I literally have no glutes and sagging.
I currently do Caroline Girvan at home workouts with dumbbells and cardio as well. I really want to focus on glutes now, but I think I need help with the whole mind to muscle connection bc I have big legs and I'm pretty sure my legs overcompensate for my glutes.
Open to any and all advice or a workout program I can do from home focused solely on glutes.
I’ll share first, I absolutely loathe Bulgarian split squats and don’t do them.
I told myself that if I finish this 12-16 week program successfully, then I should be strong enough to start incorporating them. We’ll see.
I don’t have an alternative tho, any suggestions? Also, really curious to know which ones you all are avoiding too, or maybe it’s just me?
I want a glute shelf so bad, i naturally hold all the weight in my bottom portion of the glute never the top 😢, but I feel like I see no progress, so I’m asking if anybody has advice based off my glute shape, first pic is back in march 3rd the second is from this week in April
Current routine is 2x glute a week
Hip Thrust 3x6-8
Rdl 3x8-10
Bss3x8-10
Hip abduction 4x12
Hi peachy pals! I’m feeling discouraged with how my body is changing so far, pics 1 and 3 are from November 20th 2025, 2 and 4 are from yesterday (April 13th 2026) so a little less than 5 months in between. No real difference in scale weight (119-122ish lb range in both). In January, I got down to 114lbs and was looking really muscular in my upper body but my legs and glutes were lagging pretty hard, I got a dexa scan done and I was 15.1% bodyfat and had lost my cycle already so decided it was time to eat more again and give my body a better chance to actually build something back there. But now I’m feeling so discouraged looking at the scale and pictures 😢 I don’t feel like bulking was worth it because the scale is back up, I lost my abs and now my brain just interprets that as being back to exactly how I was before starting lifting again. Is there a difference? Do I just have body dysmorphia? Ahhhhh