BACKGROUND Hey there! My name is Dani and I have been a personal trainer for over 6 years. Before this, I have been amongst the gym since my early teens. The fitness industry is my bread and butter and an area I consider myself an expert in. During my time, I have done and completed many different types of training programs and educated myself on the best, most efficient and sustainable way to grow muscle, especially my glutes. I use evidence based knowledge and PROVEN methods to grow muscle effectively, not just my glutes but all over my body.
Every woman wants to know how to grow their glutes and will spend hours online trying to find the best glute workout. I'm about to show you the difference just 12 weeks made of hypertrophy training and what are some of my most rated glute exercises I recommend to my clients. This very same glute exercises are the ones I use today to continue growing my glutes. I’m excited to share my results so far with you! A LITTLE CONTEXT - THE PHOTO COMPARISON
For more context, let's explain the photo comparison on the right. The left photo was taken in March 2024 after I completed a full Ironman in New Zealand. My training consisted mainly of swimming, running and cycling for 10-15 hours a week. This is a lot of cardio / endurance based training and very little strength / hypertrophy training. I lost not only fat much muscle as well. This had me feeling quite bad after such a big accomplish which is crazy to think about! So I got back to Melbourne and I got to work.
The right photo was taken in July 2024, 3 months into a build phase. The difference? My training program and calorie intake. I have focused heavily on lower body, mainly glute exercises over the past 3 months. I worked on progressively overloading my sessions each week and programmed my workouts specifically for muscle growth. I ate in a calorie surplus which is calculated for myself. I was eating in excess of 150g of protein each day, This with consistency paired together and you get pretty awesome results.
Wondering what exercises got me here? Well they're pretty simple and most people know them. Most people think you need to chop and change your workouts weekly or even monthly... the truth is, you don't. I train the same way I coach my clients. I do no more than 4 exercises a session. It comes down to the structure of your session, what you're doing in the kitchen and consistency. Aim to have two big compound exercises in your workout followed by an isolated exercise and you have the perfect combination. Most days I only every did 3-4 exercises. Thats all you need. No more 7-8 exercises!
THE GLUTE EXERCISES
Below are the my best and most rated glute exercises that completed transformed my glutes and hamstrings in 3 months after losing most of my muscle and strength after an Ironman!
The glute exercises are:
- 45 degree angled leg press - Plate loaded with a high stance
- Bulgarian split squats - These are an absolute MUST
- Glute medius kick backs - You cannot forget about these ones.
- Leg extension & Leg curl
- Romanian Deadlift
- Barbell Hip Thrust - Once again, these are an absolute MUST
That's it! No fancy stuff you see influencers do on the internet, no over complicated programming. Learn how to train and structure your workouts and eat for you and your body and watch that booty grow. Growing muscle takes time, you need to rip and break your muscles fibre’s in order for new and thicker ones to grow, so imagine how long that would take. Most people give up way to early because they don’t see results straight away.
If you want strong, real and sustainable results, reach out and I will coach you online 1:1 to get you your own juicy glutes. Contact us via the link below and have a read through our online coaching info pack! 3 month glute transformation 3 month glute transformation 3 month glute transformation 3 month glute transformation 3 month glute transformation 3 month glute transformation 3 month glute transformation 3 month glute transformation 3 month glute transformation 3 month glute transformation 3 month glute transformation 3 month glute transformation 3 month glute transformation 3 month glute transformation 3 month glute transformation Happy lifting! GOOD NEWS!!!! I RE-WROTE THIS BLOG TO AN UPDATED VERSION THAT HAS MUCH MORE INFORMATION IN IT FOR YOUR GLUTE GAINS.
FIND IT HERE