Best exercise for building glutes

[thenightsaredrawingin]

I have been doing Caroline Girvan programmes for around a year now and have experienced big improvements in upper body and leg strength and these areas are more defined/solid. However my glutes still seem really saggy. I have been using 30kg for hip thrusts which is the heaviest weight I have and it does not seem to be doing anything.

I am wondering if people have any recommendations of what I can do at home to tone the under butt area? I would rather not join a gym.

clams & reverse clams with resistance bands

Squats, squats and more squats.

Thanks both. I have been doing a lot of squats with the iron programme although some target legs, I think the sumo ones do glutes but I am wondering if 30kg is enough for muscle growth as I don't go to failure unless I do 12 plus reps.

I was wondering if I need to do something completely different, maybe spinning or steps for glute gains?

I have done clams but not much as they don't appear often in the cg programme, do these help the under butt area?

It feels likeI would need to grow a huge muscle to tone that area, maybe there is just too much fat there, but I don't want to loose weight as my bmi is only 19.

You need to move up weights and not plateu at 30kg. Get some heavier weights on your bar and keep upping the weight until failure.

@LuckysDadsHat yes probably, I am currently using dumbells though so it is not easy to increase weights. I don't have a bench set up for hip thrusts at home just a chair and no space for more kit. Wondering whether I need to join a gym to see progression.

Join a decent gym with decent free weights and get on the squat rack. Weighted squats will help build a bum!

Donkey kicks and fire hydrants are good from home and here's some links to movements you can do. However, you're going to need to up your weights. I go to PureGym and it's 11.99 for an off peak membership. I go in the morning but if you go after work you will be surrounded by bellends. Off peak is something like 8.30pm - 11.30am and all day sat and sun. DP goes to the local virgin but it's one of the posher virgins and mine is far superior.

www.instagram.com/p/CF2b8yLlZ1b/?igsh=NGR2N3FzMGpjZXpi

Home workout www.instagram.com/p/CDUFlD6hl7M/?igsh=MWEyNGkwbTRkNzFlbA==

Small weights www.instagram.com/p/CDRpC1znTUF/?igsh=MTkwenJ0ejhrdm9xbA==

Also home workout www.instagram.com/p/CCxpJUijarz/?igsh=MTd6dzY3aDg5bnN2ZQ==

Bulgarian split squats? Tough even without weights, once you get used to the balance issues.

If you've got a limit to the amount of weight then anything single leg could be a good idea - pistol squats?? Are they glutes? They're fecking difficult!

I think maybe check that your form is correct and you’ve got good contact in your glutes as otherwise you could just be predominantly working your hamstrings or quads instead. If you’re feeling good mind to muscle connection in your glutes than you may need to make sure you’re progressively overloading your weights.
You could also try different variations of hip thrusts too- single leg, b stance etc.

Shona vertue is a brilliant person to follow on Instagram for more info on correct technique and form.

If you can do 12 plus reps the weight is not heavy enough.

Try high step ups, lunges (walking and stationary) and glute/ham raises.

If you haven't tried, single leg hip thrust with 30kg dumbbell, and add a 2 second isometric hold on top. Otherwise as suggested, split squats, high step up etc. with weights.