WHY YOUR GLUTES AREN'T GROWING & How To Fix It

[@kayliatreck2363]

I love that you said it’s an excuse you can’t grow your glutes because of genetics. My emotionally abusive ex boyfriend would constantly tell me how I’ll never look like the other girls at the gym because of my body structure, genetics. I felt hopeless but kept going to the gym anyways. Here I am a year later with the body I used to want so badly but thought I could never have.

[@ladia6965]

im so happy for you girl!❤

[@Shreya-rey]

I want that too. I don't have any issue with my boyfriend tho. I am the one who has a rigid mindset that my body can never become the one I want it to be 😭

[@kridhapanday]

Heyy what exactly you did to grow.. mine is also not growing

[@kayliatreck2363]

@@kridhapanday I started by bulking, I ate a lot more, specifically a lot of protein. And then the biggest thing that made a difference for me was lifting as heavy as I could. So I would do 4 sets 6-8 reps. Making sure to rest in between glute days so the muscle can heal and grow. And just consistency.

[@estheredeji9109]

Hi so, I just started working out ND my period seems to be delayed..dis you experience this?

[@chikachik3233]

Dynamic stretching 00:50 Bulgarian 3:30 Hip thrust 6:30 RDL 9:22 Hyperextension 12:05 Glute kickback 13:45 Static stretching 14:00

[@luanaaboso]

+ split squat

[@funnygirlever]

Thank you!

[@kasiajakubiuk]

And series each?

[@chikachik3233]

@@kasiajakubiuk for stretching 30s/type. For main workout 6-10reps, 3 set

[@414MzD]

You Missed Breakfast😅

[@rishis9352]

The Gym lighting is so calm

[@Submersi69]

Righttt!

[@blahfwin]

I was thinking the same thing-

[@kparker905]

I’ve found that basically starting over with JUST body-weight is how I made my glutes start growing. You have to make sure your form is PERFECT, and you can do the exercise (consistently) and then once you’re getting sore from that and feeling a little bit of results, wait like 3 weeks of doing it every day, then slowly add weights I don’t know if that works for others but that works for me

[@LynaLoopS]

It works for me too, so I confirm everything you said is true ! I started with barely plump pancakes, and now the batter is def starting to rise ! In just 2 weeks, I'm really happy with the results. For me, it was very significative. I learned that the more you focus on clenching, to feel the burn in the muscles you're working, the better. If it burns, if it sores, it worked ! Doing excercices slowly, to really feel the tension in your muscles, give great results ! I'm going to add weights and resistance, but progressively, as to not get discouraged. Or worst, injuring myself. Of course, nutrition is key. I can grow some butts with a big calories deficit (less than 1300kcal with 20-30min of workouts 4-5 times a wekk), but it's harmful on the long run. Mostly, it's going to be unsustainable as I want to keep seeing progress. I'm trying body recomposition, so if anyone has advice or tips, please let me know !

[@miavnavarro]

Same, the less I go to the gym and more home workouts I do the better my results

[@lucija4646]

yes!! also, after a workout i wouldn't see imediate results ( a pump ) sometimes, and then after a rest day, eating well and 8+ hours of sleep i would see a massive improvement!! keep in mind!! it used to demotivate me sometimes

[@CrystalBbyUSA]

Can you list what you do w no weights and the amount that you do? I'm brand new to this and I would really appreciate it, if you don't mind!

[@lissethferrusquia1663]

Yes!!! That’s why I always recommend Pilates before you start weight training

[@shannonstirling8437]

I really love how Sophie talks calmly and as if we are face to face. Alot of other youtubers have a habit of basically shouting into the camera and being extra hyped up.

[@Livys_world]

This l love sophie

[@tochiojukwu2614]

You’d be fine

[@mystic5663]

Maybe for you, but it’s distracting…

[@nanaisloved2736]

One additional thing I've noticed: when you work in the 5-8 rep range and the weight is really heavy, you won't get that much of a pump and won't feel the burning sensation that much, but that doesn't mean you're not gonna grow. It's a different stimulus than classic hypertrophy training, and very beneficial especially for people who usually don't vary their rep ranges✨

[@nadinanasina5316]

Can you expand on this more? I've noticed this with my workouts but didn't understand why

[@nanaisloved2736]

@@nadinanasina5316 it's kinda logical, when you perform classic hypertrophy sets you pump more blood into the muscle, therefore you feel it more. The burn usually comes with higher reps as well. With very heavy weights, so high mechanical tension and load, you recruit as many muscle fibers as possible to get this weight up. It's a lot of pressure for the nerval system too so your brain won't focus on making you feel that one muscle but instead do everything you can to lift up the weight. For me, that method is so much more fun. More weight, shorter sets, less burning pain but more general workload.

[@nadinanasina5316]

Oh wow that makes so much sense! Thankss!

[@GoldenFrizbee]

That makes a lot of sense. I strength train and work in the 5-8 rep range. I do a 3 day split at the gym, have been at it for over a year, and don't notice a huge booty pump like what I see all over the internet. Today is leg day, I want a bodacious booty pump.

[@xDnaXa]

yes, its just 2 ways how to destroy your muscles and give stimulus - chemical and mechanic

[@jordanelizabeth6569]

Sophie is such a boss babe. I always click on her news videos so fast because the aesthetics, the info, and just everything is unmatched👌🏼

[@brittanynewland3890]

💯 agreed

[@venom6112]

Boys like big glutes of girls most attractive body part of girls so what girls like most attractive body muscles of mans? 1.back 2.chest 3.forearms 4.arms 5.shoulders 6.core 7.legs choose any 2

[@8thhousealchemist600]

Buying my own weight set and bench helped me because the gym can be so unpredictable in availability of equipment and comfort. Having weights available when I want to put in the work got me obsessed. Then when I do go to the gym, its more for doing touchups. Sometimes I just go to the gym show off all my hard work because I deserve it.

[@terahacevedo4761]

lol i’m a stay at home mom and have my own little gym and yea i agree lmao i hit all my goals within 4 months after my baby just at home but man i miss the gym sometimes just sometimes lol ❤

[@meganedwards4128]

That has to be the best tip for RDLs I have ever heard, I always just lowered my bar and wondered why I could only feel it in my hamstrings and lower back, so I stopped doing them all together, lowering the bar but keeping tension in mind made so much more sense!! Thank you so much I can't wait to try these again tomorrow :D

[@leonies.7736]

WOW what a fantastic video. The information, the aesthetic gym and your direct and intimate talk to the camera, it feels like a personal training. Love love love it

[@LonelyLonelyLoner]

Do you have any idea to what gym she goes to? I also love the gym anesthetic, hence my question 😇

[@kristinajimenez101]

I agree times a million!

[@nidorah7314]

Right it was actually interesting to watch 💓💗

[@amberiscoool]

​@@LonelyLonelyLoner I'm 5 months late lol but in case you still want to know, it's called TrainMore

[@fionasheppard2305]

I've always struggled with RDL's in the third set causing lower back pain, definitely going to try and not go full range of motion and see how that helps. Thanks for the really great info xx

[@jay-b1223]

It also helps if you keep your head level while doing it too. I had lower back pain while doing it and once I stopped lifting my head up it went away :))

[@wthefish]

Same!

[@mmaarryyjjaannee]

Or maybe the third set to do it with lower weights and higher reps

[@renatalang937]

Same experiences with all you gals. A tip I was given to identify when you're reaching the stop point - once your toesies start to lift off the floor, you've gone too far. Feet should be nice and flat. You don't need to go as slow as you think. 💫

[@abbycook8735]

Out of all the glute videos on YT, you are so good at explaining how to improve form. Thank you!!

[@Submersi69]

Sorry, did it worked?

[@JasioWazio]

I like the dem lights in that gym. It makes it calmer, I need a gym like this

[@rst9006]

Your gym looks awesome! Why is there always no one else around when you’re filming 😅 I struggle to find gyms that aren’t packed. Love your work Soph xx

[@roseanne6715]

Absolutely loves the explanations you gave for each move. So easy to understand!

[@toni6890]

working out is one of the things that you have the most resistance in doing if not before then during, everything in your mind and body is wanting & telling you to stop but your determination and discipline keeps you going. this is more than physical, working out also trains the mind into good discipline, motivation, determination, and consistency, this can help you learn to trust yourself with doing what you said you would do, this also increases confidence as you become to feel stronger minded as well as physically stronger. these are a couple of many reasons why exercising is multi beneficial & can even help you out of depression, these are all things that help me stay motivated to work out, for me after exercising for years motivation has to be more than about just physical transformation

[@GisellesCurls]

I love that yoir glutes are natural.....I've been training for years and it's so annoying to watch booty training videos by girls with BBLs,etc. Nothing against the enhancements buy they shouldn't be putting out videos....they didn't train hard as yourself or myself. Thanks for keeping it real ❤❤❤

[@toriredman8432]

it's nice to see on your face that you're actually working really hard during these exercises. It's motivating me to push myself more in the gym!

[@ShayPeters0n]

You are so right on getting a personal trainer or a program. I've been doing this one program for 3 months and my glutes grew an inch and a half, which is crazy and way more results than when I was doing things myself.

[@ShayPeters0n]

@Sunny 🌻 It's called "Plus1" by megsquats. It's made for women trying to conceive and throughout pregnancy. I'm in the 'trying to conceive' portion. I know this isn't for everyone since it's for pregnancy which is why I hesitate to mention it in comments haha.

[@africancoils]

I love lifting heavy to build my glutes but when I was trying to conceive I stopped. Weight lifting increases testosterone which isn't ideal for women who are trying to conceive....

[@ShayPeters0n]

@@africancoils Thank you for letting me know! I'll discuss it with my obgyn

[@ambrsanford3703]

The harder I try the skinnier I get. Apparently I've been eating less than a third of the protein I need. It's been a challenge to force that much down, but hopefully I will begin to have an appetite for that much food. Great video, thank you.

[@musiclovaa]

The 1st thing you definitely need to do is take something that will open you're appetite. Like a tonic or pill & pair that with protein shakes and working out. My body completely changed in a shorter time that would have imagined.

[@melissaverdoni845]

you NEED to prioritize proteins, before all else , and take protein shakes. if you work out hard you should be hungry. for example. : two eggs anf two high brotein bread slices, 26 grams of protein , a chicken breast for lunch , 50 grams , protein shake with milk enriched with proteins, 41 grams ,,,lasagna for supper.25 grams .... you HAVE to track your macros. i suggest chronometer...... also google high protein recepies. it will help . maybne i have a better appetite than i imagine LOL

[@scarlettlorna7632]

It would be so helpful if you could do a video on the supplements/protein/creatine etc. you've been taking (or not) during your gaining journey :) Loved this video as ALWAYS!!

[@asmrgreen2455]

she mentions it in other videos

[@scarlettlorna7632]

@@asmrgreen2455 I meant for this particular gain

[@sami5604]

Sophie, you always inspire me to do the best for myself! Year 2023 is going to be all about toning/building muscles and you’re one of the girls that’s my inspiration who actually gets me motivated to put in the work! ❤

[@rebecastevens8892]

I really needed this … I’ve seen no change in my glutes despite all the training. Going to implement some of these tips!!!

[@Awwad.Italiano]

Are you happy in your life?

[@QuantumPhysics4u]

Sophie be careful with using the airpod max's in the gym, they're notorious for condensing water vapour (if you take the magnetic ear pad thingies off you can usually see some water droplets in and around the speaker, ESPECIALLY if you've been wearing them during a few hard workouts). I had to get mine replaced cos of this, they'd never recognise when I put them on my head, super irritating. Switched to airpod pros for the gym and use the max's everywhere else. Hope it saves you some hassle!

[@vanikhanduja6055]

I am obsessed with your videos😍How can someone be so calm and fiery at the same time💖

[@nmusiq]

Thank you for the amazing breakdown of the profile bias of glute muscles. look forward to implementing this!

[@emilyaguilar5094]

i loved the talk at the end

[@bxitcy]

Is ur butt bigger now?

[@Andreabijelonja0905]

I have to say that you are so inspiring and I look up to you every day. Lately I was giving my maximum and pushing myself, but I am struggling with eating enough so I haven’t progressed that much. I see better results with going with mid weight and slowly increasing rather than putting all my strength to lift 300 lbs hip thrust.

[@roosrijnbeek742]

Absolutely love this! The vibe is so chill, honest en calm. Everything is so clear, thanks ✨

[@natalie4382]

you are my favorite. i swear u go through everything so that i not only use these tips but understand why i’m suing them. thank u girl💗

[@jackyc.3022]

This was great, I always appreciate the technical breakdowns and details to muscle/nutrition/growth specifics especially for beginners

[@Profoundtruthss]

I love these coaching tips kind of videos !! Thank you Sophie for taking the time ❤ I’d love to see one for shoulders too 💪🏻

[@kaleiahclark2536]

That Bulgarian slit hack helps soooooo much. I was wondering as to why my thighs were almost bigger compared to me glutes. 💘

[@lakiakior]

The lighting is such a vibe

[@stunnaanat]

9:45 RDL form 10:10 12:15 Glute Kickbacks 13:46

[@ninanegedu]

Sophie always inspires me in my fitness journey. Thank you ❤

[@HeidiDMD]

perfect timing with this video! i feel like i’ve been plateau-ing on my progress especially getting more definition in my upper glutes. going to try starting my glute days with that glute bridge hip thrust combo that you showed! thanks girlie, great video

[@rosyybear]

i feel mine are growing, i’ve seen change in them i just need to up my protein and i’ve been consistent since july/aug! can’t wait to see a year progress!

[@LiveLikeLex]

To anyone who's reading this: You are strong. You are beautiful. You are powerful. Remind yourself that working out is not a punishment for what you ate, but a celebration of what your body can do! I hope you have a fantastic day :))

[@bolanlejoseph4588]

Thanks baby girl 🥰

[@ella6620]

Wow I like that

[@ashleybellasxo]

Hi thank you so much for specifying that you gained ~5 lbs over 12 weeks! It’s hard to know how quickly I should expect to see results so details like that are so helpful! Other details like x inches change to your hips waist or bust would also be super helpful if you’re willing to share info like that in your future work xoxo

[@azracel4295]

How much did you train glutes in a week?

[@kevincarter8868]

I’ve been trying to grow for sometime now and this video is literally the most thorough thing in existence. Keep going honey you’re doing amazing literally the best thing ever w muha 💋

[@surilopez9120]

Thank you so much for showing the correct distance for the bulgarian! I was going crazy to find out , I apreciatte a lot!

[@aoudazbidat6611]

Great information. Technically the bridge/hip thrust is also a hip hinge movement pattern same as the RDLs. You're hinging at the hips and moving from hip flexion into hip extension, engaging the glute max.

[@liz9657]

Your videos are always super polished and clean - and thanks for explaining all the proper form details for each exercise. I have dealt with hip impingement for a few years now and I think it got aggravated from not having any education on good form. Now I love learning about it!

[@Mspreciousmarie]

These are great exercises! I’ve practiced the Bulgarian without weights just to make sure my form is correct. It’s the one exercise I struggle with.

[@tlynn609]

I've watching soooo many gym influencers on KZbin, Instagram, Tiktok over the last 9 months & i just found you sometime this past week. You by faaaarrrrr explain all of these exercises and how you perform them with the perfect form in such a better way than many of them. Most just want to show their ass while doing the exercise. You actually show how to do the exercise, if your ass ends up in the shot, so be it but you're not making sure that's all you see. And you show the exercise being done from start to finish in multiple reps. Many of the influencers only show 1 rep & expect u to understand the exact form. I'm not gonna bs, i could barely feel rdl's in the past 9 months, I just followed your exact explanation & HOLY MOLY did i feel it!!!! Thank you. I truly appreciate your explanations. You do it in such a meaningful way as to truly teach people, not just to show off your ass in a video. ❤❤❤❤❤❤❤❤❤ although your tush does look good though! 😂

[@missurbanjungle2356]

Your videos are so great, you explain everything very well and just the small tips of techniques are great reminders of what I should be looking out for 🙂

[@Kkourtneya]

Love that you used your laces as an attachment, genius

[@amandagrace5777]

Ok watched this in the morning. Walked home from dinner and in a window saw this playing on someone’s TV. Small world, or you’re just smashing it!!! Maybe it’s a sign for me to watch this again ❤

[@DexterMag-aso]

Your insights on unlocking glute growth are like a fitness symphony, echoing the harmony I found in the teachings of Lisa Haisha during her retreat in the Philippines. Just as you guide the way to physical strength, Lisa's wisdom guides the path to inner strength. Both of you inspire me to cultivate a holistic approach to growth-mind, body, and spirit.

[@coralschiller5331]

I look forward to every video you post ✨ thanks for inspiring. I really need to work on getting enough protein in, seems to be one of my biggest challenges, appreciate the motivation you put out❤

[@donatina1987]

Omg mine as well... please share if you have tips. I can eat carbs like no tomorrow but prot... so hard ahah 😂

[@sunnylerae4277]

2 videos in a week?? I feel so blessed 💚🌱✨

[@GAINSBYBRAINS]

trying to get back on track!!🥹🥹❤️

[@sunnylerae4277]

@@GAINSBYBRAINS you’re doing great! always happy to see you on my homepage ❤

[@amarir7785]

Thank you for talking about range of motion. I’ve only heard a few people talk about it in the past but I’ve always doubted my range and wether or not it’s ok if I don’t go all the way down with RDL’s because I start feeling it in my lower back. Before, I thought it was my form but it’s actually just the limit to my range of motion so I’m glad you went over that! Now I will not push myself to have the weight touch the ground 😂

[@yamameigivens9670]

I love how you said we didn’t have to come all the way up if we lose the feeling in our glutes for RDL because I’m just starting out and it’s difficult for me to keep my glutes engaged all the way up and I thought I was gonna forever do it wrong 😅

[@keepsdrawings]

What a helpful video just what I need now. I’m found my love for the gym back after not doing any kind of sports and I’m focusing on my glutes now and this kind of videos really helps to optimize my form and doing the right things to see better results. Thanks you so much 🙏

[@alexa495]

wow! This was probably the most informative and helpful video I've seen on growing the glutes! Everything was explained so well and laid out in an easy to way road map, thank you so much!

[@maryliau269]

Your voice is so soothing!!

[@kertmelinda]

This is an incredibly useful and well-rounded video, thank you! ❤️

[@manelperezz]

Thank you for that video!! Im doing a workout for my gf, she is starting with the gym and I was such a noob in glutes workouts and this video was so nice for learning more!

[@carolinemarie-xi2ex]

This lady has such a wonderful vibe

[@Lia-j3q]

That gym is so peaceful looking ❤

[@davidandambergarber6074]

Do you think you could create a 30 day glute pump challenge for 2023? It would start the new year!🍑

[@hannaliseanderson3312]

Amazing video Sophie! So much valuable information! Great work ❤

[@terahacevedo4761]

sweet i do these all at home with my 35 lb and 15 lbs dumbbells!! I’ve lost a lot of weight but have always kept the glutes because of these key exercises truly! I also use a band too ❤love it!

[@Mienarrr]

13:38 Did you hook that machine to your shoelaces? 😂 Thats so funny, I love it

[@kristinej.4182]

Great video. I liked how you explained things so well. I plan on making some adjustments to my glute workout according to your info. Thanks! 👍🏻

[@carolinaribeiro4319]

You are the best!!!! I can’t stop watching your videos, they’re really inspiring 🫶🏼

[@femkejezebel]

I can see NO DIFFERENCE between the glute bridges and the hip thrusts.. so with the glute bridges you just don’t do the full motion? Like half of it? Help me out hahaha

[@lulikeller7868]

Thats right. Hip Thrust have a big range of motion 😊

[@melaniemontano]

yes it’s 1/2 the movement. i’m ngl i saw more growth when i did the bridges. been sticking to it since.

[@sodamnsexy16]

Your legs aren’t supposed to go much past 90 degrees with bridges. Your legs should stay in the same straight position through your range of motion

[@margaretrangel7223]

This has always confused me too

[@sim949]

- glutes activated the most at the end range of both workout - but with hip thrust you have a vertical movement which is against the gravity and when loaded , it's gonna be even better

[@emmarose3729]

I’m trying to gain the know how and courage to start with the gym and training glutes. I’ve done yoga for over 8 years so this is a relief because I already do regular hip stretches

[@sophiabevilacqua8619]

Absolutely loved this video! You really explained everything amazing and inspired me a lot for my workout tomorrow!😉 Lots of love!

[@joicyreis8802]

This is now my favorite KZbin channel! Thank you ❤

[@zuleika06]

Thank you for the info, Sophie. This is a very helpful and motivational video

[@yaizaindy3770]

Don’t agree with the don’t go to failure bit. I agree you shouldn’t go to actual failure on a RDL, because you will start putting the load on your lower back. However, the stable movements like a leg press for example or smithmachine split squat for example will really allow you to go to failure safely, as you’re in a set position. I feel like this advice causes people to be scared for injury in moments they don’t have to. Especially as a beginner it’s important to practice going to failure on exercises, because if you never go to failure you don’t know when you’re close to failure. You’re more advanced so you KNOW when you have 1 or 2 reps in reserve. Loveyou❤

[@Leah.Jack1992]

Beautifully put together and explained, thank you honey ❤

[@jenayrandall9358]

love this! and we would love more self-care content

[@harleyivy9013]

Your daily (either workout or diet) routine is always inspiring, motivational, and full of ideas for me to try as well. Thanks for your continued work!!! And watching your gorgeous face is also pleasing 😄 (FYI, I'm a woman, so this is not a sexual harassment! I just enjoy anyone/anything beautiful)

[@dixiee1799]

I really got a lot out of this video and love how you explained everything this was so helpful!!💗

[@stephaniebastidas7344]

You are really spoiling us with 2 videos in a week💖 Congrats on your gains 🤌

[@tommycerda1689]

You are awesome Sophie! Can’t wait to see what you do in the future!

[@Scarylilow]

then and now is the same just different position , good on both .

[@goldenview99289]

absolutely loved this! Could you also please share how much volume is necessary for glute-growth generally? Meaning how many sets a week are ideal? Thank you sm 🥰

[@hannahstevens8322]

thank you so much for this! i have been lifting for about a year and have recently become discouraged about my progress, but this video helped educate and inspire me a lot! i knew a lot of the information beforehand, but you explained it in such a clear way and provided me with a lot of new helpful information! just wanted to let you know that I really appreciate your content!

[@polinavyhovska8003]

Thank you so so so so much for sharing all this with us AND not charging any money for it too!! This was sooo informational!! ❤❤❤❤

[@kell5641]

Can you do more in-depth videos like this of your workouts!! They are so informative and helpful ❤

[@tamarajurisic8523]

Thank you for explaining about performance of RDL and split squats. I had only hamstrings working.

[@ninahaberl9140]

Love everything about this video ♥️🤍

[@janiyiafaulk6238]

Thanks so much I was so amazed you helped me soooo much with my form I was I overthinking it and I actually got it

[@ashleyhokett]

Amazing. I love all your videos so inspirational and informational keep them coming

[@chloluvs]

Literally thank you for the free macro calculator 😍

[@GabyYT777]

I like the results that I continued with the exercises, thank you

[@karahosman4371]

When you drop a new video it’s the best day 🎉🥳 love you Sophie!

[@financialsavvybunny_]

This is really motivating can’t wait to try it tomorrow 😊

[@TheRokgoddes]

I need her ab routine too bc they look amazing

[@yokunchun2186]

Such a useful knowledges here ❤ what camera and lens do you use here? I always think you got very nice videos 😊

[@KiarrahIreland]

Love your vids! Also side note.. I have a song called “closer” and it uses the same instrumental that you have in this video! It tripped me out when it came on! 😅

[@sophievowles3745]

this is the most informative and motivating video i’ve watched in a while thank you ❤

[@averybishop2880]

great video! the beeping in the back drove me crazy

[@GrixuIsFruity]

Love your gym, it looks so nice and cozy.. wish we had one like yours.

[@aggie3098]

The part of genetics is golden 👌all it takes is sticking to the basics, but for some reason peole prefer to believe in stuff that we don't really know much about. Spread the truth Sophie, we need smart influencers like you 😊💜

[@Angie-xh4ke]

Great video ❤ so informative!! Definitely inspiring me to do better everyday 💪🏼

[@Awwad.Italiano]

Are you happy in your life?