Why Your Glutes Aren’t Growing and How to Fix It

Why Your Glutes Aren’t Growing (And How to Fix That Pancake Booty)

Alright ladies, we need to talk about the booty.

More specifically… why your glutes still look like they hit “snooze” on growth and never woke up.

I know you’ve been putting in work—squats, lunges, and probably a few YouTube booty challenges that promised “results in 7 days.” But here you are, weeks (maybe months) later, still waiting on your cheeks to show up.

No shame. This happens to a lot of women. And it’s not because you’re not trying hard enough—it’s because the strategy you’re using is all kinds of wrong. It’s like baking a cake with no flour and wondering why it’s not rising. 🥴

So let’s break it down. We’re gonna talk about the real reasons your glutes aren’t growing, what to do instead, and I’ll even toss in a couple booty-burning exercises to get things moving (literally).

This is your no-BS, fun-but-serious guide to fixing that pancake situation and building a shelf you can set your phone on. 🍑💁‍♀️

Let’s get into it.

1. You’re Not Activating Your Glutes (They’re Ghosting You)

Most women are quad-dominant, which means your thighs are doing the heavy lifting while your glutes sit back sipping margaritas.

This is like inviting Beyoncé to the party, but letting your cousin with the bad karaoke take the mic. Wrong guest of honor.

Fix it:
Start every lower body workout with glute activation drills:

Glute bridges (squeeze like you’re cracking a walnut)
Banded clamshells
Donkey kicks

Do 2–3 sets before your main workout. Wake those cheeks up.

2. You’re Not Lifting Heavy Enough (Yes, You Can Go Harder)

If you’ve been using the same 10 lb dumbbells since Beyoncé dropped “Single Ladies,” we have a problem. Glutes are the biggest muscle group in your body—they need resistance!

Doing endless bodyweight squats will only get you so far. Eventually, it’s like trying to toast a bagel with a candle.

Fix it:
Progressive overload is your BFF. Increase weight, reps, or intensity over time. Don’t be afraid to hit the barbell section—you belong there too.

3. Your Form is Off (Ain’t Nobody Got Time for Half Reps)

If your squats are barely past curtsy-level, your glutes aren’t getting the message. You need to go deep—like, “emotional breakdown watching a Pixar movie” deep.

Also, pushing through your toes instead of your heels? Nope. That’s just more love for the quads.

Fix it:

Drive through your heels.
Focus on full range of motion.
Use a mirror or record yourself (don’t worry, I won’t judge your gym face).

4. You’re Doing Cardio Like It’s a Part-Time Job

Look, cardio has its place. But if you’re spending 5 days a week on the StairMaster hoping your glutes will magically plump up—nah sis. You’re just burning off the gains.

Fix it:
Cut back on excessive cardio and prioritize strength training 3-4x/week. Sprinkle in HIIT or incline walking, but let lifting lead the way.

5. You’re Not Eating Enough (Yes, Really)

You can’t build a booty on salad and vibes. Glute gains need fuel—specifically protein and enough total calories to support muscle growth.

Think of your booty like a house. No bricks? No build.

Fix it:

Eat 0.8–1g of protein per pound of body weight.
Don’t be scared of carbs—they power your lifts and recovery.
Consider a lean bulk if you’re serious about glute gains.

Try These Free Glute-Popping Moves

Here’s a little gift 🎁—two booty burners you can start using today:

1. Bulgarian Split Squats

Evil? Yes. Effective? Absolutely.

Place your back foot on a bench or chair.
Drop that back knee toward the floor, keeping front heel grounded.
3 sets of 10 each leg. Your glutes will hate you—and then thank you later.

2. Hip Thrusts

Queen of Glute Growth 👑

Sit with your upper back against a bench.
Roll a barbell or dumbbell onto your hips.
Drive through your heels and thrust up, squeezing your glutes at the top.
4 sets of 8-12 reps.

The Bottom Line (Pun Intended)

Your glutes can grow. You just need the right strategy, consistent effort, and a little tough love. Think of me as your glute-growth hype man, cheering you on from the sidelines, yelling “Squeeze those cheeks!”

You ready to trade that pancake for a peach?

👀 Want a full glute-building guide?
DM me “BOOTY” on Instagram and I’ll send you a free plan that’s better than your last situationship.

Stay strong, lift heavy, and love those curves.

—Ean 💪🏽