Why Your Glutes Aren’t Growing (And How to Fix It)
You’re training hard, following all the “booty workouts,” but your glutes still look… exactly the same. 😩
You’re not alone! This is one of the most common frustrations in fitness.
The good news? The problem is almost always fixable. Here are the most common glute growth mistakes and exactly how to fix them.
Not Training Close Enough to Failure
Glutes respond well to intensity.
If you’re stopping too far from failure, you’re not sending a strong enough signal.
Fix: End your sets 1-3 reps shy of failure.
2. Lack of Progressive Overload
Doing the same reps with the same weight forever = stalled progress.
Fix: Gradually increase reps, sets, or resistance (e.g. backpack, bands).
3. Poor Exercise Selection or Technique
Glutes need range of motion and good mechanics.
Half reps, bouncing, or only doing kickbacks won’t cut it.
Fix: Focus on compound moves (bridges, hip thrusts, Bulgarians) with good form.
4. Inconsistency / Too Little Frequency
Training glutes once every two weeks = glacial progress.
Fix: Aim for 2-3 quality sessions per week, consistently.
5. Lifestyle Factors (Sitting, Nutrition, Sleep)
Sitting all day keeps glutes “off.”
Under-eating or sleeping poorly limits growth.
Fix: Move more daily, fuel your training, and prioritize sleep for recovery.
6. Comparing Yourself to Others / Ignoring Genetics
One of the biggest hidden “mistakes” isn’t in the gym. It’s in your mindset. Social media is full of perfect angles, filters, and people with naturally fuller glutes. Genetics play a huge role in muscle shape, insertion points, and how easily someone grows in certain areas.
The fix:
Focus on your own progress, not someone else’s highlight reel.
Track your strength, consistency, and small visible changes over time.
Remember that impressive results can take months or years of work, and that’s normal.
Your journey will look different, and that’s okay. What matters most is that you’re steadily improving.
How to Fix It. Quick Checklist
Train hard. Don’t be afraid of getting close to failure. That’s how muscles know they need to adapt.
Progress. Increase reps/weight over time.
Pick smart exercises & use full ROM.
Stay consistent (2-3x/week).
Support growth with food, movement & rest.
Don’t compare yourself to others.
Glute growth takes time, but if you’re consistent and apply these fixes, change will come.
Focus on smart training, steady progression, and solid recovery. Your glutes will thank you. 🍑
Check out my 5 Best Glute Exercises article for a simple at-home workout to get started.
