Sore from squats but not seeing any change to glutes?

[FitFiddle]

I have zero reason to comment except to say my arse hurts from squats the other day and I see not benefit because it still looks flat, saggy and long unless I wear tight jeans.

Madonna had an implant and I'm thinking that is the only way to rectify this problem 😜

Ah, but are you doing the right type of squats?! Or - genetics… sorry

How often are you doing squats? Are you doing progressive overload on weight? Are you eating enough protein and calories to grow muscle?

Are you doing a range of squats? If not, add in sumo squats and front loaded squats and goblet squats. And squats alone aren't enough. A Google will help you out but lunges of all kinds, dead lifts, hip thrusts and bridges for example will also target other areas of the glutes and supporting surrounding muscles. A holistic approach looking at strength and flexibility will also help. Are you following a programme or have you taken advice from somebody?

@Thatfattrollop no idea! I'm doing a lot of variations but what is the right one?

@RoseField1 good question - just back at it, after 18 months, due to injury - protein yes, calories, probably not - in leaning phase, atm, but I have some to spare

Check out Caroline Girvan - she knows how to work out effectively with weights

@ShowOfHands doing all of these! I'm due to start with a PT later in the year. In the meantime, I'm following the 'beginner' programme from the Muscle & Strength website.

Are you using a weight for your squats?

well expecting change after one session is a little optimistic, give it a few months at least.

Thanks. It's not been one session, though, it's been 6 months after 4 years of training and a 18 months break due to injury.

Yes! 3kg-5kg dumbbells per hand depending on mobility capability for the day

Weighted squats and glute kickbacks etc. I've lost a lot of weight and I think some of it might be excess skin just hanging off the muscle of my arse cheek ffs!

A big round bum isn't going to come from 6-10kg unfortunately! You need calorie surplus, shit load of protein and a barbell with heavy heavy heavy weights (I was squatting 70kg before seeing any progress!).

May I suggest better exercise for bum lifting? These you will see progress with just dumbells - step ups! Single leg on stair/step/bench (what ever you have that is high enough), slowly lower the non-working leg to the ground but do not touch the ground or push back up with this leg...keep it floating. Slightly lean torso forward to work glutes over legs. Hurts like hell but gives that shelf lift that squatting doesn't really achieve. It won't grow glutes as such but lifts!

Thank you so much!!!! I am doing step ups, with weights, so I'm glad to know those are actually something that works!

What I'm not doing, however, is a calorie surplus! I'm in cutting phase and recovery lifting, which is why my weights are so low, so what you're saying does make sense. Maybe my expectations and results need to be put on pause until I'm back at maintenance/surplus?

Thank you!

10 -12 kg x2 and Bulgarian split squats. I never find glute bridges do much but if you get into a bridge and walk your heels out to near straight legs but still a gap between your butt and the floor and hold it! You will switch on your hamstrings, glutes and core.Ballet floor barre prone positions. Your legs won’t move unless you engage the turnout muscles under your glutes.

You won’t build muscle if you’re not eating enough

Yep, I know, thanks! Gonna have to delay that until after the cut.

I would use one bigger weight such as a 10kg to start off with it, holding it like a goblet whilst you squat.

I had a physio tell me I had weak glutes after I went there for a running issue. She gave me a set of exercises to do everyday and it transformed my bum in just over a month. There were no squats or weights , just body weight exercises to strengthen core and glutes. The one @PawMaw recommended , glute bridges, banded leg lifts and banded side walks.
Having said that I haven't had (didn't need) weight loss just can feel my bum more lifted and much tighter and firmer, along with my core.

Oooh interesting

You’re doing the wrong exercises if you want glutes