HOW TO GROW YOUR GLUTES AT HOME...with *only* dumbbells| the workout AND what to eat

[@Vershantii]

the “ you missing your meals still” made me gaggggeddd 😭 i honestly forget to eat

[@arawheaton]

Thank you for being so INFORMATIVE. I really appreciate you breaking down each exercise and explaining not only the how but WHY.

[@liranekm]

The first exercise is much needed . I am a beginner but I have already noticed the changes . Consistency is the KEY . I didn’t even know I could lift 80+ lb . Thank YOU 😍

[@bongegumede]

ugh i am so proud of you!!

[@vaehYT]

wait this video is SO underrated

[@Grace-mb8tb]

I’m a meal skipper 😢 but thanks for the push haha ❤ this was a very helpful video. I’ve only just started but I’m really excited to make this a routine and see results, thank you!

[@liranekm]

Make smoothies that are very high in protein and fiber . ( Avocado , nuts , protein ( flax , chai seeds) ) . Banana 🍌 is also good 😊. Thank me later

[@TreasureForeverOfficial]

You need protein!!!!!

[@sp4rkle81]

@@TreasureForeverOfficialindeed

[@soulfulki]

This is awesome! Thank you for this! I started working out last year consistently and began seeing amazing results. Soon after, I lost my gym membership through my job and I am now working out at home. I believe glutes can definitely be built in home or gym with the right training and eating!

[@bongegumede]

Absolutely!! And you’re so welcome!

[@neomotlhacwi7077]

I see my girl Bonge collaborating with my other girl Taliyah Joelle. They have a thing in common🤞🏾

[@nadaj.9943]

This video was a "wake-up" slap for me! I have so much info about a lot of diets and workouts in which I was drawing. I didn't have a clear goal. fat loss? growing glutes, especially at home? or just being healthy? So I just did a compo for so long inconsistent. especially growing glutes, I would work out one time a week and have been doing the same exercises for ever without increasing my protein or eating enough, therefore I still don't see a result. That made me lose motivation for it and this circle goes on and on. From today I'll make a plan and will stick to it. THANKU!

[@arlinrey]

Hi there, have you started exercising due to your plan?

[@divinesharae]

Not scolding us!! 😂 okay okay, I’ll be consistent 😩. You look great btw. 1st time commenting 💜

[@tamikasmall9557]

Thank you so much for this breakdown! I walk A LOT at work so I’m trying to figure out how many calories I’m burning at work vs how much I should be eating to achieve gains. Summer body loading😁💪🏾

[@bimboxoxo222]

This genuinely made me SO motivated, which is something i struggle with the most when it comes to my fitness. So you're doing such a great job with this channel and videos!

[@getrichordiecryin]

You are a legend! All your content is soooo informative, thank you

[@TreasureForeverOfficial]

Omg I love your energy and I LOVE at home workouts

[@adepa_00]

Loved that you were very detailed! I've been doing all these exercises for one year now thanks of the applied pressure challenge. Trying to balance life and gym, and this definitely encouraged me!❤

[@tiffanydowney5757]

I'm using your plan right now, and I will be consistent. I will send you before and afters to promote your hard work. I'd be interested in a longer version of your current 4 week plan, I just don't want to go to the gym 😅 but thank you for all this motivation!! ❤

[@taxmanleaveus5184]

These kind of workouts help me a lot ... gyms are expensive in my country and i am an engineering girlie so dont have that much time😢 have some weights and bars at home so im trying to create a good workout split. Thanks for the videos ❤

[@bongegumede]

I’m so happy I could help!! Enjoy!! And engineering + gym girlie, you’re killllllling it!!

[@chisomogbonna8992]

Not me being an engineering girlie too and a gym rat in my final year😭😭😭… I can’t afford to loose my gains cos I worked for my muscles definition ..Thank you soo much ❤️

[@lynniemlasaanthu426]

Me: even though it's that time of the month, I'm gonna workout still but lightly. My uterus: SIT. YOUR ASS. DOWN. Me: 😳🥲

[@TheeBratzDollxox]

LOL! Yes girl REST you can always get back on it! 😂💪🏾

[@lilacfields]

literally me rn 😭😭 was supposed to work legs 2 days ago but i haven’t been able to

[@liranekm]

I fast heavy so breakfast is usually taken by noon with high protein smoothies . I am hoping it’s compensating

[@lameshahale2990]

You are GOLDEN!!!! Thank you for your wisdom. It is very much appreciated 🙏🏾🙏🏾🙏🏾🙏🏾

[@TreasureForeverOfficial]

Girrrrrl you even mentioned the sneakers 🙌🏽🙌🏽🙌🏽🙌🏽🙌🏽🙌🏽 YES

[@juliannagene2133]

This vid came at the perfect time!! Today is glutes day for me. Youre right about planning and keeping up for 2-3 months. Awesome video as always!!

[@leticiaquinonez8923]

This is the first time I see your channel, I loved this video and workout new subscriber!!!

[@Ashlei_]

This was really helpful; I’m going to use this as a guide for my glute days. Also, your commentary was top tier babes 👌🏾😂! Eating consistent, well rounded and portioned meals, pushing through and showing up for myself on unmotivated days, and not just doing a bunch of random exercises esp. on days where self-motivation is lacking are massive keys 💪🏾 thanks for this keep going girl ❤

[@sophiajco]

You motivate me to take the gym more serious 🤗

[@maliquesolomons5288]

Uuuhhhh hello mam you were missed yoh❤😢😊welcome back baby

[@humblyvida7079]

She came for me when she said stop skipping meals 😅😅 yes ma'am !! Lol

[@chrissysfitnessjourney]

See, I do not be trying to skip meals . But sometimes it’s like what to eat and other times it’s because I work overnight so when I go to the gym and after I be ready to sleep and that resorts to me skipping lunch atleast. I mainly get breakfast and dinner in tho. And I was trying to wake up a certain time and atleast drink a protein drink.

[@laquitaaaaaa]

Finna have me a NYASHHH!!!😤😭

[@kanikaxx2079]

I just love you 😅 Will be doing thisssss ! Sending prayers for the app ❤

[@bongegumede]

Thank you so much! And ENJOY!!

[@jozefinangelique]

I love this! Im just starting over after a back injury. I used to be so strong and it feels frustrating to start all over again. Just a tip for the editing, maybe make the text a bit bigger so the audience on their phones can see the sets and reps too❤️

[@alfalf253]

Loved the quality of information.

[@tamsinwood2]

Great video. Could you do one with just the home exercises?

[@asemahlegumede]

😭I’m lowkey excited to try

[@nomsasono5630]

Thank you Bonge

[@TreasureForeverOfficial]

So true this shock the muscles thing is Bs the only great gains I’ve had is when I’ve followed the plan I’ve made for myself thank you for reiterating!!!!!

[@PerfectlyWhole]

Thanks for this!! What’s the weight of the dumbells you’re using?

[@jessicaf4804]

Music was playing over what you were saying when you started talking about food

[@butterscoupsie]

You really make me feel good in my body 😢

[@pfcpreschool]

Love everything per the usual ❤💪🏽🔥‼️

[@tdcoles79]

Subscribed today ❤

[@SoulStvrx]

Is there any glute exercises that won't strain the knees. I had knee surgery 9 months ago and can't put to much weight or I feel like I'm straining my knee.

[@charlottepickering8068]

Doing this over Half term I’ll update!

[@theresalottobesaidaboutadu1025]

I have no boundaries, I have no limits. What if, I get a stable job by next month and have a lot of money.

[@carlisa.]

I’m doing like every THING and every exercise I feel it in my thighs or legs never in my glutes.

[@dialelesego7535]

Since am supposed to train my glutes 3times a week without changing my routine for 2-3 month. Do I do the same exercises for those 3 glutes days??

[@leonorajackson2130]

Yes do the same routine for 3 months.

[@lauraashley1]

"I've achieved THAT" 😂Get it Gurlll🎉🎉❤❤

[@ninikoelebusa7814]

Hey Bonge. I saw that you have a challenge up but I want to ask if you do one on one personal training? Specifically over the phone?

[@quintabanks]

Luv your enery l workout @ home & the gym

[@CynthiaMendoza-r6o]

so my glutes are flat, but it’s kind of square shaped. I have more glutes at the bottom instead of the top, so it kind of looks like a slide. I want a bubble butt! Would this workout help me grow my upper glutes?

[@evelyn2938]

Can i grow my glutes doing all of this but not eating too much???😢

[@joycevermeire2988]

How heavy should the dumbbells be?

[@Adedokunblessing-o2d]

Please can I take protein powder?

[@rarah4266]

Just subscribed thanks

[@jessicaallen6858]

I can not for the life of me do the reversed lunges. What exercise can I replace that with?

[@aniezeinyama]

How many kg is the weight you use for butt bridge? . I always get confused about how much weight to use for rdl,lunges

[@sp4rkle81]

Same question about the weight of her dumbbells

[@jasminel.3635]

It's probably 20 pound dumbells she is using

[@marji10]

What challenge is she talking about? I want to join!

[@VenettaStanley]

so when you do that you suppose feel the. pain in you butt or you leg

[@ReemHamri]

Pleas do upper body the arms the back and chest

[@Bomi-Khulela]

Does your form get better with time? I genuinely struggle with that.

[@Lowkey_Karabo]

How long did it take u

[@kelleysimpson4395]

Omg the call out about skipping meals 😂

[@rebeccaaguirre6317]

Song @ 4:50 anyone?

[@Thisismeofcourse]

So Glad I found you! I wanted to grow my glutes for years but never found motivation in other videos, you make it real so it hooked me!! Imma start. But, As a skinny girl (skinny genes) if I do this workout and continue to eat properly, how long should it be to see results?

[@FitnesswithGina]

🏋🏾‍♂️💪🏾💪🏾

[@Inyabizz]

What if you have a nice butt and want to keep it but you wanna lose everything else!!?? Ugghh nobody teaches us that 😞

[@MiMisClosetDiaries]

❤❤❤

[@nailahabdalla]

When you fast your HGH increases so yes it can help you achieve your goals quicker. Not to mention of your trying to do a recomp keeping your insulin low will help you burn more fat throughout the day. If you can get in all your macros within 1 or 2 meals you can still achieve muscle growth.

[@rridafitness2340]

🔥💪🏽💪🔥🏆🏅🌿👍🏽🌹👍

[@sandradiaz3690]

Thank you beautiful

[@NSZ0811]

You could do a talking video separately I’d rather hear music the speaker is very fast as well there’s always mute

[@Pancake_cake_cake55]

🎉🎉🎉🎉

[@bellacriscione5486]

so you don't go to the gym?

[@thulasizwezuma8886]

I have been doing squats for about 9 years and they doesn't work

[@God.is.good.]

Jesus loves you! I don't know you but remember that God is with you! 🩷

[@ShondaD_]

🙄

[@Nomthandazo-d5q]

❤❤❤❤