[{"data":1,"prerenderedAt":778},["ShallowReactive",2],{"site-content-en":3,"blog-post-\u002Fblog\u002Fhow-to-grow-your-glutes":56},{"id":4,"author":5,"brand":9,"contact":11,"extension":13,"footer":14,"meta":28,"nav":29,"seo":45,"socials":49,"stem":54,"__hash__":55},"site\u002Fsite.yml",{"name":6,"credential":7,"bio":8},"Jeejee","NASM-CPT Certified Personal Trainer","Jeejee is a NASM-CPT certified personal trainer based in Phuket, Thailand, specialising in women's fitness — glute building, body sculpting and personalised nutrition coaching, in person and online.",{"logoText":6,"logoAccent":10},"PT",{"phone":12},"","yml",{"tagline":15,"services":16,"copyright":27},"Women's fitness specialist in Phuket. Glute building, body sculpting, and nutrition coaching — in person or online.",[17,20,22,24],{"label":18,"to":19},"Single Sessions","\u002F#programs",{"label":21,"to":19},"Block of 10",{"label":23,"to":19},"Online Coaching",{"label":25,"to":26},"Nutrition Planning","\u002F#about","JeejeePT · jeejeeptphuket.com · Personal Trainer Phuket",{},{"links":30,"ctaLabel":44},[31,33,35,38,41],{"label":32,"to":26},"About",{"label":34,"to":19},"Programs",{"label":36,"to":37},"How It Works","\u002F#process",{"label":39,"to":40},"Results","\u002F#testimonials",{"label":42,"to":43},"Blog","\u002Fblog","Book a session",{"title":46,"description":47,"keywords":48},"Personal Trainer Phuket | Women's Fitness & Glutes | Jeejee PT","Certified female personal trainer in Phuket — glute building, body sculpting & nutrition coaching for women, in person or online. From 1,800 THB.","personal trainer Phuket, female personal trainer Phuket, women's fitness Phuket, glute training Phuket, body sculpting Phuket, nutrition coach Phuket, personal training Thailand, PT Phuket, fitness trainer Phuket Thailand",{"instagram":50,"tiktok":51,"whatsapp":52,"line":53},"https:\u002F\u002Fwww.instagram.com\u002Fjeejeediary","https:\u002F\u002Fwww.tiktok.com\u002F@jeejeediary","https:\u002F\u002Fwa.me\u002F66000000000","https:\u002F\u002Fline.me\u002Fti\u002Fp\u002F~jeejee_pt","site","5UeHA83xT9iu56JLLl3XWPfpVB40Ll6Kwmh-FwH8mhk",{"post":57,"fallback":777},{"id":58,"title":59,"author":6,"body":60,"coverImage":759,"coverImageAlt":760,"date":761,"description":762,"emoji":763,"extension":764,"focusKeyword":765,"meta":766,"minutes":767,"navigation":768,"path":769,"seo":770,"seoTitle":771,"stem":772,"tag":773,"tagLabel":774,"tint":775,"__hash__":776},"blog\u002Fblog\u002Fhow-to-grow-your-glutes.md","How to grow your glutes: what actually works for women",{"type":61,"value":62,"toc":729},"minimark",[63,67,72,75,110,113,117,120,140,151,155,158,255,263,271,277,281,290,293,297,300,326,329,333,336,339,359,362,366,369,372,398,401,405,414,417,443,446,453,458,462,465,473,477,480,526,529,533,536,539,543,546,584,592,596,599,615,619,624,627,631,634,638,641,645,648,652,655,659,662,666,669,673,676,680,683,687,722,726],[64,65,66],"p",{},"To grow your glutes you need three things working together: hip-dominant exercises like hip thrusts and Romanian deadlifts, progressive overload that adds weight or reps over time, and enough food, especially protein, to build the muscle. Most women who train hard and still see nothing wrong are missing one of these, usually the overload or the food. Growing your glutes is not about doing hundreds of squats or training every day. It is about training the right movements hard, getting a little stronger each week, eating to support growth, and giving it a realistic amount of time. This guide walks through exactly how to do that, whether you train in a gym or at home.",[68,69,71],"h2",{"id":70},"why-your-glutes-are-not-growing","Why your glutes are not growing",[64,73,74],{},"If your glutes are not growing, the cause is almost always one of a short list of fixable problems, not your genetics. The glutes are a large, strong muscle group, and they respond well to training when the basics are right. When they stall, look here first.",[76,77,78,86,92,98,104],"ul",{},[79,80,81,85],"li",{},[82,83,84],"strong",{},"No progressive overload."," Doing the same weight and reps for months gives your body no reason to build new muscle. This is the single most common reason glutes plateau.",[79,87,88,91],{},[82,89,90],{},"Only squatting."," Squats are a great exercise, but for most women they are quad-dominant, so your thighs do much of the work and your glutes get a smaller share.",[79,93,94,97],{},[82,95,96],{},"Not enough food."," Muscle is built from what you eat. Training hard while eating too little, especially too little protein, leaves your body without the raw material to grow.",[79,99,100,103],{},[82,101,102],{},"Training too rarely."," Hitting glutes hard once a week is usually not enough stimulus. Two to three focused sessions a week grow them faster.",[79,105,106,109],{},[82,107,108],{},"Poor mind-muscle connection."," If you cannot feel your glutes working, other muscles are taking over. Slowing down and squeezing at the top of each rep helps fix this.",[64,111,112],{},"Fix these and progress usually follows. The rest of this guide is really just how to get each of them right.",[68,114,116],{"id":115},"know-the-muscles-you-are-training","Know the muscles you are training",[64,118,119],{},"Your glutes are three separate muscles, and a good programme trains all of them. Understanding them helps you see why one or two exercises will never be enough.",[76,121,122,128,134],{},[79,123,124,127],{},[82,125,126],{},"Gluteus maximus."," The big, powerful muscle that gives the bum its size and shape. It drives hip extension, which is what hip thrusts and deadlifts train.",[79,129,130,133],{},[82,131,132],{},"Gluteus medius."," On the side of the hip. It controls the leg moving out to the side (abduction) and creates the rounded upper \"shelf\" that makes glutes look fuller from the front.",[79,135,136,139],{},[82,137,138],{},"Gluteus minimus."," The smallest, sitting under the medius, also helping with abduction and stability.",[64,141,142,143,150],{},"Because these muscles do different jobs, growing round, strong glutes means training hip extension (thrusts, hinges) and hip abduction (banded work, machines) rather than hammering one movement. According to the ",[144,145,149],"a",{"href":146,"rel":147},"https:\u002F\u002Fhealth.clevelandclinic.org\u002Fglute-exercises",[148],"nofollow","Cleveland Clinic, strong glutes also support your lower back, hips and knees",", so this is about function and injury prevention, not just looks.",[68,152,154],{"id":153},"the-best-exercises-to-grow-your-glutes","The best exercises to grow your glutes",[64,156,157],{},"The best glute exercises load the muscle through hip extension and abduction, and let you add weight over time. You do not need all of them at once. Build your sessions around two or three main lifts, then add smaller accessory work. The table below is your toolbox.",[159,160,161,177],"table",{},[162,163,164],"thead",{},[165,166,167,171,174],"tr",{},[168,169,170],"th",{},"Exercise",[168,172,173],{},"Mainly trains",[168,175,176],{},"Why it works",[178,179,180,192,203,214,224,234,244],"tbody",{},[165,181,182,186,189],{},[183,184,185],"td",{},"Barbell hip thrust",[183,187,188],{},"Gluteus maximus",[183,190,191],{},"Maximum glute tension at the top; easy to load heavy",[165,193,194,197,200],{},[183,195,196],{},"Romanian deadlift (RDL)",[183,198,199],{},"Glutes and hamstrings",[183,201,202],{},"Loads the glutes in the stretched position, where a lot of growth happens",[165,204,205,208,211],{},[183,206,207],{},"Bulgarian split squat",[183,209,210],{},"Glutes, quads",[183,212,213],{},"Single-leg loading that fixes side-to-side imbalances",[165,215,216,219,221],{},[183,217,218],{},"Glute bridge",[183,220,188],{},[183,222,223],{},"A simpler thrust you can do anywhere, great for learning the squeeze",[165,225,226,229,231],{},[183,227,228],{},"Step-up",[183,230,210],{},[183,232,233],{},"Trains hip extension through a long range on one leg",[165,235,236,239,241],{},[183,237,238],{},"Cable kickback",[183,240,188],{},[183,242,243],{},"Pure glute isolation with a strong peak contraction",[165,245,246,249,252],{},[183,247,248],{},"Banded abduction \u002F hip abduction machine",[183,250,251],{},"Gluteus medius and minimus",[183,253,254],{},"Builds the upper \"shelf\" and side shape",[64,256,257,258,262],{},"A well-rounded week includes at least one heavy hip-extension lift (thrust), one hinge (RDL), one single-leg movement, and some abduction work. If you want a plan built around your body and equipment, you can ",[144,259,261],{"href":260},"\u002F#contact","book a free consultation"," and I will map it out with you.",[64,264,265],{},[266,267],"img",{"alt":268,"src":269,"title":270},"Woman performing a Romanian deadlift, one of the best exercises to grow your glutes","\u002Fimages\u002Fblog\u002Fhow-to-grow-your-glutes-exercises.jpg","Best glute exercises for women",[64,272,273],{},[274,275,276],"em",{},"Romanian deadlifts load the glutes in the stretched position, where a lot of growth happens.",[68,278,280],{"id":279},"hip-thrust-vs-squat-which-is-better-for-glutes","Hip thrust vs squat: which is better for glutes",[64,282,283,284,289],{},"For building the glutes specifically, the hip thrust and the squat are roughly as effective as each other, but the hip thrust targets the glutes more directly. A ",[144,285,288],{"href":286,"rel":287},"https:\u002F\u002Fpmc.ncbi.nlm.nih.gov\u002Farticles\u002FPMC10349977\u002F",[148],"2023 study comparing hip thrust and back squat training found similar gluteal muscle growth from both",", while the squat produced more growth in the quads and adductors. In other words, squats build strong legs and glutes together, while hip thrusts let you concentrate the work on your bum.",[64,291,292],{},"The practical takeaway is not to choose one. Use both. Squats and RDLs build a strong base and train the glutes through a big range, and hip thrusts let you overload the glutes with the least involvement from other muscles. If your glutes have always lagged behind your thighs when you squat, adding heavy hip thrusts is often the change that finally shifts them.",[68,294,296],{"id":295},"how-to-program-your-glute-training","How to program your glute training",[64,298,299],{},"To grow your glutes, train them two to three times a week, with most working sets in the six to fifteen rep range, taken close to failure. That combination gives enough volume and intensity to drive growth without needing marathon sessions. A simple structure for each session is one heavy compound lift, one hinge or single-leg movement, and one or two accessory or abduction exercises.",[76,301,302,308,314,320],{},[79,303,304,307],{},[82,305,306],{},"Frequency."," Two to three glute-focused sessions a week, with at least a day between them so the muscle can recover and grow.",[79,309,310,313],{},[82,311,312],{},"Volume."," Around 10 to 16 hard working sets for the glutes across the week is a sensible target for most women.",[79,315,316,319],{},[82,317,318],{},"Rep ranges."," Heavier compound lifts around 6 to 10 reps, accessory and abduction work around 12 to 20, always with good form.",[79,321,322,325],{},[82,323,324],{},"Effort."," Push each working set to within a rep or two of failure. Comfortable sets do not build much.",[64,327,328],{},"Consistency across weeks matters far more than any single perfect session. Two solid, progressing sessions a week for months will beat five random hard ones.",[68,330,332],{"id":331},"activate-your-glutes-before-you-train-them","Activate your glutes before you train them",[64,334,335],{},"Glute activation means waking the muscles up with a few light exercises before your main lifts, so they actually do the work instead of letting your quads and lower back take over. Many women struggle to grow their glutes simply because the muscles are \"asleep\" from long hours sitting, and a short activation routine fixes that fast. It is not a workout in itself; it is a two to five minute primer.",[64,337,338],{},"A simple, effective activation sequence before a glute session looks like this:",[76,340,341,347,353],{},[79,342,343,346],{},[82,344,345],{},"Banded glute bridges."," Two sets of 15 to 20 with a loop band above the knees, squeezing hard at the top.",[79,348,349,352],{},[82,350,351],{},"Banded lateral walks."," Two sets of 10 steps each way to switch on the gluteus medius.",[79,354,355,358],{},[82,356,357],{},"Bodyweight or single-leg bridges."," One or two sets, focusing entirely on feeling the glute contract.",[64,360,361],{},"By the time you reach your first heavy hip thrust, you should already feel your glutes switched on. That connection is what turns a heavy lift into glute growth rather than just moving weight. If you struggle to feel your glutes at all, that is worth raising in a session with a trainer, who can cue and correct it in real time.",[68,363,365],{"id":364},"progressive-overload-the-part-most-people-skip","Progressive overload: the part most people skip",[64,367,368],{},"Progressive overload means gradually giving your glutes more work over time, and it is the engine of all muscle growth. Without it, your body has no reason to change. Your glutes adapted to three sets of bodyweight bridges within a couple of weeks, which is why nothing happened after that.",[64,370,371],{},"You can overload in several ways, and you do not have to add weight every session:",[76,373,374,380,386,392],{},[79,375,376,379],{},[82,377,378],{},"Add weight."," When you can hit the top of your rep range with good form, add a small amount of load next time.",[79,381,382,385],{},[82,383,384],{},"Add reps."," Keep the weight and add a rep or two per set week to week.",[79,387,388,391],{},[82,389,390],{},"Add sets."," Slowly build from, say, three sets to four over a training block.",[79,393,394,397],{},[82,395,396],{},"Improve range or control."," A deeper, slower, better-controlled rep is more work than a rushed one.",[64,399,400],{},"Keep a simple log of your main lifts. If the numbers are not creeping up over a month, that is your answer for why growth has stalled. Tracking is the difference between hoping and knowing.",[68,402,404],{"id":403},"how-to-grow-your-glutes-at-home-without-weights","How to grow your glutes at home without weights",[64,406,407,408,413],{},"You can absolutely grow your glutes at home without a gym, especially as a beginner, as long as you still create progressive overload. Bodyweight and band training works because your glutes do not know what is loading them, only that the work is getting harder. According to ",[144,409,412],{"href":410,"rel":411},"https:\u002F\u002Fwww.womenshealthmag.com\u002Fuk\u002Ffitness\u002Fstrength-training\u002Fa69850566\u002Fglute-exercises-at-home-training\u002F",[148],"Women's Health, bodyweight glute exercises can genuinely build and shape the muscle"," when they are progressed.",[64,415,416],{},"To make home training work, lean on these tools:",[76,418,419,425,431,437],{},[79,420,421,424],{},[82,422,423],{},"Resistance bands."," Loop bands add tension to bridges, abductions and kickbacks, and you can move to a heavier band to overload.",[79,426,427,430],{},[82,428,429],{},"Single-leg versions."," Single-leg glute bridges, split squats and step-ups load one glute at a time, which is far harder than two-legged work.",[79,432,433,436],{},[82,434,435],{},"Tempo and pauses."," Slowing the lower and pausing for two seconds at the top of a bridge dramatically increases the challenge without any equipment.",[79,438,439,442],{},[82,440,441],{},"Higher reps and less rest."," With light loading, push sets to 15 to 25 hard reps and keep rest short.",[64,444,445],{},"Eventually bodyweight alone becomes too easy, and adding some weight, even a single pair of dumbbells or a heavier band, is what keeps growth going. Home training is a brilliant start, not a permanent ceiling.",[64,447,448],{},[266,449],{"alt":450,"src":451,"title":452},"Woman training her lower body on a leg press to build stronger glutes and legs","\u002Fimages\u002Fblog\u002Fhow-to-grow-your-glutes-legpress.jpg","Progressive overload for glute growth",[64,454,455],{},[274,456,457],{},"Progressive overload on lower-body lifts is what turns training into visible glute growth.",[68,459,461],{"id":460},"you-cannot-build-glutes-from-nothing-nutrition","You cannot build glutes from nothing: nutrition",[64,463,464],{},"Building glute muscle requires enough total food and, above all, enough protein, because muscle is quite literally made from the protein you eat. If you are eating in a large deficit to lose weight, growth will be slow at best. To build muscle, aim to eat around maintenance calories or a small surplus, and get roughly 1.6 to 2.2 grams of protein per kilogram of bodyweight each day.",[64,466,467,468,472],{},"This is exactly why serious glute growth and a crash diet do not mix, and why every programme I write comes with a ",[144,469,471],{"href":470},"\u002Fblog\u002Fdiet-plan-for-women-body-sculpting","personalised diet and nutrition plan",". You do not need to eat perfectly, but you do need to eat enough, with protein at every meal, to give your body the material to build with. Training is the signal; food is the supply. Get both right and your results speed up dramatically.",[68,474,476],{"id":475},"how-long-does-it-take-to-grow-your-glutes","How long does it take to grow your glutes",[64,478,479],{},"With consistent training and good nutrition, most women see the first firmness and shape changes in about 6 to 8 weeks, clearer visible growth by 8 to 12 weeks, and significant change over 4 to 6 months. The glutes are one of the larger muscles, so meaningful growth is a project measured in months, not days. Anyone promising a transformation in a week is selling something.",[159,481,482,492],{},[162,483,484],{},[165,485,486,489],{},[168,487,488],{},"Timeframe",[168,490,491],{},"What to expect",[178,493,494,502,510,518],{},[165,495,496,499],{},[183,497,498],{},"Weeks 1 to 4",[183,500,501],{},"Strength climbing, better mind-muscle connection, little visible change yet",[165,503,504,507],{},[183,505,506],{},"Weeks 6 to 8",[183,508,509],{},"First firmness and subtle shape change; clothes start to fit differently",[165,511,512,515],{},[183,513,514],{},"Weeks 8 to 12",[183,516,517],{},"Clearer, visible growth if training and food have been consistent",[165,519,520,523],{},[183,521,522],{},"Months 4 to 6+",[183,524,525],{},"Significant, photographable change in size and roundness",[64,527,528],{},"The women who get there are simply the ones who kept training hard and eating well the whole time. Slow and consistent wins this one every time.",[68,530,532],{"id":531},"signs-your-glutes-are-growing","Signs your glutes are growing",[64,534,535],{},"The clearest early signs your glutes are growing are that your lifts are getting stronger and your clothes fit differently, often before the mirror shows a dramatic change. Strength is the leading indicator: if your hip thrust and RDL numbers are climbing month to month, muscle is being built even if progress feels slow day to day.",[64,537,538],{},"Look for these signals: heavier weights on your main lifts, jeans and leggings fitting tighter around the glutes and looser at the waist, a small increase in glute measurements over weeks, and a stronger squeeze and better control during your sets. Progress photos taken every four weeks in the same light and clothing are far more honest than the daily mirror. Weak-glute signs going the other way, like your lower back taking over on hinges, mean you still need to build the mind-muscle connection first.",[68,540,542],{"id":541},"common-mistakes-that-kill-glute-gains","Common mistakes that kill glute gains",[64,544,545],{},"Most stalled glute progress comes down to a handful of avoidable mistakes, and fixing them usually restarts growth without any fancy programming.",[76,547,548,554,560,566,572,578],{},[79,549,550,553],{},[82,551,552],{},"Only doing squats."," Great for legs, but not enough glute-specific work on their own. Add thrusts and hinges.",[79,555,556,559],{},[82,557,558],{},"Never adding load."," No progressive overload, no growth. Track your lifts and push the numbers up.",[79,561,562,565],{},[82,563,564],{},"Rushing the lockout."," The squeeze at the top of a thrust or bridge is where the glutes work hardest. Do not skip it.",[79,567,568,571],{},[82,569,570],{},"Ego lifting."," Loading so heavy that your back and quads take over trains everything except your glutes. Feel the target muscle.",[79,573,574,577],{},[82,575,576],{},"Under-eating."," Trying to build muscle in a big calorie deficit. Eat enough, with protein.",[79,579,580,583],{},[82,581,582],{},"Inconsistency."," Two focused sessions every week for months beats sporadic all-out efforts. Show up.",[64,585,586,587,591],{},"You do not need to be perfect. You need to train the right movements, get a little stronger over time, eat enough, and keep going. That is the whole secret, and you can find more ",[144,588,590],{"href":589},"\u002Fblog\u002Fcategory\u002Fglute-training","glute-training guides"," to go deeper on any part of it.",[68,593,595],{"id":594},"when-a-personal-trainer-speeds-things-up","When a personal trainer speeds things up",[64,597,598],{},"A personal trainer is worth it for glute growth when you are not sure your form is right, you keep stalling, or you simply want a plan built for your body instead of guessing. A good trainer makes sure you are actually feeling your glutes work, loads the right movements, and progresses your programme so overload happens automatically.",[64,600,601,602,606,607,611,612,614],{},"If you are training in Phuket or want online coaching, I build glute-focused programmes around your starting point and goal, paired with nutrition so the work translates into results. New to lifting? Start with ",[144,603,605],{"href":604},"\u002Fblog\u002Fbeginner-guide-to-training-in-phuket","a beginner's guide to training in Phuket",", and if you want to know what coaching costs, see the guide to ",[144,608,610],{"href":609},"\u002Fblog\u002Fpersonal-trainer-cost-phuket","personal trainer prices in Phuket",". When you are ready, ",[144,613,261],{"href":260}," and we will build your glute programme together.",[68,616,618],{"id":617},"frequently-asked-questions","Frequently asked questions",[620,621,623],"h3",{"id":622},"how-long-does-it-take-to-grow-glutes","How long does it take to grow glutes?",[64,625,626],{},"Most women notice firmness and small shape changes in 6 to 8 weeks, clearer growth by 8 to 12 weeks, and significant change over 4 to 6 months, with consistent training and good nutrition. The glutes are a large muscle, so real growth is measured in months. Strength gains come first and are your best early sign.",[620,628,630],{"id":629},"what-is-the-fastest-way-to-grow-your-glutes","What is the fastest way to grow your glutes?",[64,632,633],{},"The fastest realistic way is to train glutes two to three times a week with hip thrusts, RDLs and single-leg work, add weight or reps every week, and eat enough protein at maintenance calories or a slight surplus. There is no shortcut faster than consistent progressive overload plus proper food.",[620,635,637],{"id":636},"why-are-my-glutes-not-growing-even-though-i-train","Why are my glutes not growing even though I train?",[64,639,640],{},"The usual reasons are no progressive overload, relying only on quad-dominant squats, not eating enough protein, training glutes too rarely, or a weak mind-muscle connection. Fix those, especially overload and food, and growth almost always follows. Track your main lifts so you can see whether you are actually getting stronger.",[620,642,644],{"id":643},"is-the-hip-thrust-or-the-squat-better-for-glutes","Is the hip thrust or the squat better for glutes?",[64,646,647],{},"Both build the glutes well, and research shows similar glute growth from each, but the hip thrust targets the glutes more directly while the squat also builds the quads. The best approach is to use both: squats and RDLs for a strong base, hip thrusts to overload the glutes specifically.",[620,649,651],{"id":650},"can-you-grow-your-glutes-without-weights-at-home","Can you grow your glutes without weights at home?",[64,653,654],{},"Yes, especially as a beginner, as long as you keep making the work harder. Use resistance bands, single-leg bridges and split squats, slow tempos and pauses, and higher reps to create progressive overload. Bodyweight training eventually becomes too easy, so adding some load later keeps growth going.",[620,656,658],{"id":657},"will-doing-20-squats-a-day-make-my-bum-bigger","Will doing 20 squats a day make my bum bigger?",[64,660,661],{},"Probably not on its own. Twenty bodyweight squats a day is too little load and too quad-dominant to grow the glutes for most women, and there is no progressive overload. You will get better results from two or three structured sessions a week with hip thrusts, hinges and gradually increasing weight.",[620,663,665],{"id":664},"how-many-times-a-week-should-i-train-glutes","How many times a week should I train glutes?",[64,667,668],{},"Two to three glute-focused sessions a week is the sweet spot for most women. That gives enough volume and frequency to drive growth while leaving a recovery day between sessions. Around 10 to 16 hard working sets across the week, progressed over time, works well.",[620,670,672],{"id":671},"do-i-need-to-eat-more-to-grow-my-glutes","Do I need to eat more to grow my glutes?",[64,674,675],{},"Yes. Muscle is built from food, so you need enough total calories, around maintenance or a small surplus, and roughly 1.6 to 2.2 grams of protein per kilogram of bodyweight daily. Trying to build glutes in a large calorie deficit is the reason many women train hard and see little change.",[620,677,679],{"id":678},"what-are-the-signs-my-glutes-are-growing","What are the signs my glutes are growing?",[64,681,682],{},"Rising strength on your main lifts is the earliest sign, followed by clothes fitting tighter around the glutes, small increases in measurements, and a stronger squeeze during sets. Take progress photos every four weeks in the same conditions, as they are far more reliable than the daily mirror.",[68,684,686],{"id":685},"sources","Sources",[688,689,690,696,703,709,715],"ol",{},[79,691,692],{},[144,693,695],{"href":146,"rel":694},[148],"Cleveland Clinic, best glute exercises and why strong glutes matter",[79,697,698],{},[144,699,702],{"href":700,"rel":701},"https:\u002F\u002Fwww.healthline.com\u002Fhealth\u002Fhow-to-get-a-bigger-butt",[148],"Healthline, how to get a bigger butt: exercises and strategies",[79,704,705],{},[144,706,708],{"href":286,"rel":707},[148],"PubMed Central, hip thrust vs back squat training and gluteal hypertrophy",[79,710,711],{},[144,712,714],{"href":410,"rel":713},[148],"Women's Health, at-home bodyweight glute training",[79,716,717],{},[144,718,721],{"href":719,"rel":720},"https:\u002F\u002Fwww.nhs.uk\u002Flive-well\u002Fexercise\u002Fstrength-and-resistance\u002Fbody-blast-bums\u002F",[148],"NHS, bums strength workout",[68,723,725],{"id":724},"about-this-guide","About this guide",[64,727,728],{},"This guide was written and reviewed by Jeejee, a NASM-certified personal trainer (NASM-CPT) based in Phuket who specialises in women's fitness, glute and body sculpting, and nutrition coaching, in person across south Phuket and online. It is general educational information, not a substitute for individual coaching or medical advice, so check with a professional before starting a new programme if you have an injury or health condition. Last reviewed July 2026.",{"title":12,"searchDepth":730,"depth":730,"links":731},2,[732,733,734,735,736,737,738,739,740,741,742,743,744,745,757,758],{"id":70,"depth":730,"text":71},{"id":115,"depth":730,"text":116},{"id":153,"depth":730,"text":154},{"id":279,"depth":730,"text":280},{"id":295,"depth":730,"text":296},{"id":331,"depth":730,"text":332},{"id":364,"depth":730,"text":365},{"id":403,"depth":730,"text":404},{"id":460,"depth":730,"text":461},{"id":475,"depth":730,"text":476},{"id":531,"depth":730,"text":532},{"id":541,"depth":730,"text":542},{"id":594,"depth":730,"text":595},{"id":617,"depth":730,"text":618,"children":746},[747,749,750,751,752,753,754,755,756],{"id":622,"depth":748,"text":623},3,{"id":629,"depth":748,"text":630},{"id":636,"depth":748,"text":637},{"id":643,"depth":748,"text":644},{"id":650,"depth":748,"text":651},{"id":657,"depth":748,"text":658},{"id":664,"depth":748,"text":665},{"id":671,"depth":748,"text":672},{"id":678,"depth":748,"text":679},{"id":685,"depth":730,"text":686},{"id":724,"depth":730,"text":725},"\u002Fimages\u002Fblog\u002Fhow-to-grow-your-glutes-cover.jpg","Two women training together on mats in a bright studio, illustrating how to grow your glutes","2026-07-24","Training hard but your glutes still won't grow? Here's what actually works: the right lifts, progressive overload and enough food, plus a realistic timeline.","🍑","md","how to grow glutes",{},13,true,"\u002Fblog\u002Fhow-to-grow-your-glutes",{"title":59,"description":762},"How to grow glutes: what works for women","blog\u002Fhow-to-grow-your-glutes","Glute Training",null,"pink","X2E6E0Cncht9d5rA03BEo50Y7lfoKV4ZrYsQpE6_SEI",false,1785992078121]