Anyone successfully grown glutes with squats?

[JammieJem]

I can do proper form squats and lunges. There are tons of workout programmes online, but they never say how long it takes for real life people! I want to know if it's six weeks or six months, to manage expectations! I have two children under two, and not much time, and having an 'end date' is really helpful for my motivation. If anyone has successfully done this, I'd be grateful to hear how long it took to see serious improvement and how many sessions/reps per day you did.

I'm late thirties, good CV fitness, healthy weight and diet, and tend towards an athletic build naturally. The reason my glutes are rubbish is because of poor posture due to a medical reason which is now fixed. So I need to teach them to work properly I guess. My other muscles are generally strong and defined. I just have a glute problem 😁

Thank you @FairyDustSprinkles That's so helpful and must have taken ages for you to type out!
I have to say I'm in awe of you doing this with small kids. There is no way I can fit that into my week 😆 But I will save your post and revisit in a year or two and hopefully I can manage it then.

@JammieJem no problem I hope it helps ! Yes it’s hard to fit it in , I have rheumatoid arthritis so it’s kinda forced me to keep moving as well but if I can do it so can you ! Granted I’ve needed a PT to help get me on the right path I’d say to see real results it’s just consistency and goin in at least 3 times a week then before you know it in about 3/4 months you’ll see the change in all its glory lol

@JammieJem also make sure you are doing glute activation exercises to wake up your sleepy glutes it really does help

@FairyDustSprinkles thanks for the encouragement! I probably could fit it in, but only if I gave up cycling, which I love. So tricky!

Weights! Adding weights will tone/bulk up your glutes far faster than without. So for example lunges, but holding weights. Sumo squats holding weights centrally. Hip thrusts but holding a heavy weight on top of your hips. Deadlifts (if you do them properly and with decent level of weight) are brilliant for glutes and hamstrings.

You can get weights which are adjustable (you add bits on as you get stronger) to avoid having to store masses of different dumbbells.

@JammieJem i LOVE spin class and cycling but it does nothing for giving your body shape and sculpting it . It’s great for cardio though.you gotta decide what u wanna focus on really. I still do cardio but really focus on weights if that’s makes sense

@minipie I don't have weights, but my sister does so i can definitely borrow them. Thanks 😊

@FairyDustSprinkles I suppose I was stupidly hoping I could get results with 20 min sessions or something 😆 I can't give up cycling as it's so many things - cardio, mental health, soul food... So I think the glutes will have to wait until the baby is no longer bf and I can dedicate a bit more time to them.

@JammieJem i BF’d as well and it’s so time consuming I agree with you that after baby has stopped you can start then . My two boys are 3 and 1 so I have a litttttttle bit more flexibility I agree cycling is soul food after a spin class I feel so alive I can’t describe the feeling it’s incredible

deadlifts are the best for this. Good heavy ones (get a trainer to show you how, it’s easy to hurt your back if your form is off)

Watch how you position yourself, i buggered my knees doing the 30 day shred with weights. Wish i hadn't bothered.

I need to try the pancake to bubble routine 😂😂 I am so flat I am almost inverted. But I won't be able to get a gym membership due to finances so need to try some at home stuff. I don't want a Kim kardashian or anything but Im so sick of my jeans falling down

I've been doing regular strength training and calisthenics for just over a year now. I have gorgeous quads even if I do say so myself, but my bum is as flat as ever sadly!

Cycling uphill is dynamite for the glutes. Can you adjust your spin bike to go uphill?

Agree that you need to be very careful about form if you’re going to add heavy weights. Also wise to build up core strength before starting weights or you can easily bugger your back (or other areas).

Brilliant thread thank you!

Single leg exercises work better for me and there's a surprising number of variations!

Are you looking for strength, endurance or just the look??

From my understanding:

Looks - 8-10 heavy as you can x 2 sets
Endurance - 12-15 lighter x 4 sets
Strength - 3-4 super heavy

@minipie it's an actual bike, and yes I do hills, but obviously not enough to make a difference to my glutes!
@FusionChefGeoff interesting! I am trying to make my glutes work properly. At the moment they underperform because I have had a muscle imbalance. I have very strong quads, pelvic floor and so on, so I'm guessing other muscles are compensating for my glutes. I want them to do their job, I don't care what they look like! So would you consider that to be endurance or strength?

Step ups are the biggest glute recruiting exercise. Worth adding into anything else you may be doing. You can progressively load etc

Apparently sumo barbell squats are good. Enjoy

https://vm.tiktok.com/ZGeMoKR99/

😄

Ah sorry it was another poster who mentioned spin. Find some bigger hills!

I also have overdeveloped quads. Key thing is, whatever exercise you do, even just walking, try to ensure you are using your bum and not just your quads. Lunges for example can be done with quads if you’re not careful to keep weight in the front foot heel. Engaging core helps glutes switch on too.

I’m also very quad dominant and struggle to use my glutes for much. I probably should do some glute activation stuff before going into lower body stuff to see if that helps “turn them on”. Not sure if that’s a myth or not.

Strength I think. If you just mean daily life function.

I do endurance as I like running so need them to last!

I also think that the single leg stuff makes it reaaaaalllly hard for other muscles to take over so try that.

Thank you very much @FusionChefGeoff , I'll give it a try!

There's a lot of talk these days of 'mind to muscle' focus, so making sure you're actively thinking about the muscle you are trying to work. At the very least I guess it can't hurt!

I tried squeezing them while walking earlier, on every step. And after maybe a mile (not an easy stroll - it's rough terrain, hills, and a heavy double buggy!) I realised the muscles were doing it on their own. Another mile I remembered to check in on them and they had stopped, but it's interesting that they did it without active thought for a while at least. Maybe there is something in muscle memory, as @StoneColdAlibi suggests! I will keep trying and see if I can force them to work on their own permanently 🤞

Thank you @FairyDustSprinkles !