I wish I knew this sooner!! Read more for a more detailed description 🤍 @DFYNE c0de ELLIE Stick to a plan: A plan will help you structure your workouts. To grow glutes you need to get stronger, and to do that you need to do the same exercises consistently. Focus on good compound exercises like hip thrusts, Bulgarian split squats, leg press and RDLs, and isolation exercises like cable kickbacks and glute extensions. Train glutes 2–3 times a week and give yourself enough rest in between workouts. Progressive overload: You won’t see progress if you keep lifting the same weight over time. Keep track of reps and weights, and increase the weight once you hit 12+ reps with good form. Adding just 2.5 kg can be enough. Train to failure: If you never train close to failure, you’re missing out on a lot of potential. The last 5 reps before failure stimulate muscle growth the most. Always keep reps slow, controlled and with good form. Fuel your body: This is what really makes the difference, you must eat!! Building muscle is easiest in a slight surplus or maintenance. Between the before and after I gained 10+ kg, mainly muscle mass. Aim for high protein foods, around 2 g protein/kg bodyweight. Eat home-cooked meals and reduce processed food. Keep in mind that building muscle takes time. This is a 6 year difference, but I saw results within a few months of consistency 🤍 My workout challenge “The glute + glow project” is a 6 week program that gives you a structured plan, form guidance and a tracking system. Join before it starts (January 5th) to be part of a supportive community of girls and get the chance to compete for $100k in prizes 🔗 in bi0 - @elliemaack