Secrets to growing a strong booty

There are many fit pros out there growing dump trucks. But how do they do it? Here are the secrets to growing a strong booty!

Secret 1: Heavy Strength Training

Light weight or bodyweight exercises are great for beginning, but heavier weights are needed for muscle to grow.

Secret 2: Do Glute-Growing Exercises 

Compound exercises that target your glutes are going to give you the best results. (Examples -> )

Back Squats

Glute-Focused Exercises for Growth:

Romanian Deadlifts

Bulgarian Split Squats

Hip Thrusts/Glute Bridges


Secret 3: Progressive Overload

Stick with the same routine for a period of time, and increase the difficulty as your body adapts (as in increasing weight or reps).

Secret 4: Do the Reps

While this can vary, hypertrophy (muscle growth) happens when you lift a challenging weight for 3-5 sets of 8-12 reps.

Secret 5: Fuel Your Body

Your muscles need fuel to grow! Get plenty of protein (about 1g per pound of body weight) as well as carbs for energy - and yes, fats too.

Genetics and other factors do play a part in body shape, but these "secrets" are how many people work to gain muscle - whether it's in their glutes or other parts of their body.

Join me for more workouts and fitness tips!