How to grow your glutes, get strong and give shape to your figure.

If you’ve come looking for 15 seconds bodyweight kickbacks and band work video’s look again.

Muscle is built using resistance and stress applied to the body and unfortunately.. it isn’t easy. 

Hard work, sweat and dedication just isn’t sellable or as instagrammable! But i’m not here to tell you what you might WANT to hear (a quick fix, magic product or hack) I’m here to tell you what to do in the gym, in the kitchen and how to make sure you’re consistently making progress. 

If you’ve read this far and not given up at the words ‘hard work, sweat and dedication’ then you might actually make some gains. First, you need to learn the basics (one legged, bodyweight, bosu ball leg swings aren’t going to cut it) work on getting the correct form and applying enough resistance and stress on the right muscles. 

These different factors will help you build strong, round glutes – Let’s get into more detail below.

What you need to be doing to build the peach of your dreams

• Get your priorities straight – You will NOT make progress unless you dedicate time and effort into a workout plan. If you frequently skip the gym to go out drinking, often order dominos for dinner instead of hitting your protein goal or go to the gym only to do 8 reps of two exercises and then text on the machine for the next 20 minutes you are NOT going to make any progress. 

Ask yourself what your motive is to make this change, is it to be more confident? For your clothes to fit better? To be stronger, to improve your physical and mental health? Whatever your reason it needs to be your priority as until it’s important enough to you that you make that physical change, it isn’t going to happen.

• Warm up – Your muscles will respond better to an increase in resistance if you have properly warmed them up, you will also decrease the risk of injury and promote the flow of synovial fluid (The extremely important protective layer in your joints) To warm up you can use bodyweight, bands and light weights to replicate the exercise you plan on doing e.g Bodyweight lunges before adding a barbell, or you can do glute activation before building up the weight on a heavy compound exercise E.g. Abductor machine to warm the glutes before using a high and wide leg press. 

• Have a plan to your workout – This can be designed by a professional for maximum results 😉 

Or, do your own research on the best glute exercises and aim for 2-3 glute focused sessions a week with enough rest in-between. It’s important to try and progress and push your limits when building muscle as staying in comfort zones won’t get you very far, very quick. 

Remember, you have three parts to your glutes and so one or two exercises most likely won’t give you that full, round shape. Also, never only train one muscle group as you can develop muscle imbalances which could lead to pain and potential injuries over time. Make sure to train your hamstrings, quads, calves and upper body too.

• Lift heavy – Big glutes are built by using heavy weight, as mentioned before focus on getting the basics and form right first, THEN apply more weight, build up and go at your own capability, LEAVE your ego at the door and do the most that you can. Push yourself through the pain and the lactic acid burn, it’ll be worth it when you see results.

• Eat enough healthy, whole foods and right amounts of calories/macronutrients – This is really important if you want to make consistent progress and get results for your hard work and time spent in the gym. You could be under or overeating or not eating enough carbohydrates, fat or protein. The calories and macronutrients you are eating can determine whether or not you make progress at a steady rate. 

• Eat enough protein to recover properly as your muscles won’t be able to repair the stress you are applying to them without adequate protein.
• Eat enough carbohydrates as you might struggle with your workout due to low energy, fatigue and brain fog/headaches.
• Eat enough healthy fats or you might not be supporting your hormones and make it harder for the body to function and repair properly. 

(All my clients receive my 50+ page ebook on the best macronutrient sources, why you need them in detail and meal ideas/recipes, enquire with me today about my online coaching!)

• Stretch, rest and recover – Stretching is a really important factor for flexibility and durability in the muscles as over time with training they can become tight and cause injury if you are not warming up and recovering properly. I can hold my hands up and say I have neglected stretching in the past but I try to do 5 minutes of stretching before and 10-15 minutes of stretching after a workout, I often do some developmental stretching on my active rest days too.

Resting leads to recovery, without rest your muscles don’t have a chance to repair and grow, so don’t be squatting every day, 7 days a week and expect results because your body will not thank you for it. 

Hopefully that helps but if you would like me to answer any questions or enquire about my online coaching services let me know via email or social media below.

See my client transformations, health and fitness tips and updates on my own physique and fitness journey by following my Instagram below.

Instagram: @coachedbykashima & @CBKsuccess

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Or, send me an email at: coachedbykashima@hotmail.com 

For coaching enquiry’s or any questions!