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Glutes are Not Growing

Here’s Why Your Glutes are Not Growing & Things That Help

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If you have tried to grow glutes but found it challenging, this one’s for you. Bigger and stronger glutes add to your attractiveness, help reduce lower back pain, and assist you with swift hip and torso movements. 

Working with the correct combination of foods and workout plans can help you get firmer and rounder butts. This article highlights the common exercise mistakes you must avoid and effective foods to grow glutes. So, read on to uncover the tips that make your progress stick out.

Common Mistakes to Avoid for Stronger Glutes

You can speed up your progress to grow stronger glutes by working on the following mistakes:

1. Doing Exercises that are Good But Not Effective

Some exercises can help grow your glutes faster than others, but doing isolation exercises that only engage a single muscle group, i.e., your glutes can limit your functional movement and the ability to lift. Although they are simple to do, they may cause muscle imbalance as they only target specific muscle groups.

Isolation exercises for glutes:

  • Hip thrusts
  • Glute Bridges
  • Clamshells
  • Cable Kickbacks

On the other hand, trying compound exercises that help strengthen your back and hamstrings along with the glutes can optimise your results. It is best to try a combination of these exercises for more enhanced buttocks.

Compound exercises for glutes:

  • Deadlifts
  • Lunges
  • Kneeling squats
  • Split squats

2. Neglecting Progressive Overload

You can be consistent in your glutes workout, but if you are not challenging your muscles, it may plateau your progress. So, make sure to keep challenging yourself. You can increase 1 to 1.5 kg of weight every week to make your butt muscles stronger.

If you’re a beginner, you should be able to lift the weight comfortably 12 to 15 times. Consult a fitness trainer to decide your weight range.

Foods that Help Grow Glutes

Diet is another important factor that determines the muscle mass you put on. To get nice and shapely butts, you need to incorporate the following foods into your diet:

Here’s what a sample veg diet for muscle gain looks like:

  • Breakfast – Tofu scramble with mixed spinach, onions, and peppers (1 bowl)
  • Mid-Morning Snack – Whole grain toast with yoghurt or milk (2 slices)
  • Lunch – Lentil or chickpea soup (½ bowl) with brown rice (1 bowl) and green salad (½ bowl)
  • Evening Snack – Protein smoothie with soaked dried fruits (250-400 ml)
  • Dinner – Mixed beans (1 bowl) with multigrain chapati (2-5)

You need to be in calorie surplus while building muscles, so ensure you include foods rich in protein but low in simple sugars and unhealthy fats.

To Sum Up

Achieving prominent and stronger glutes requires a combination of a dedicated diet and workout regimen. You can pick compound and isolation glute exercises to strengthen your overall performance and physique. Ensure consulting a professional trainer to help you without causing you any harm.

Also Read: The Triton Support Chair Supports Back Pain

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