“WHY YOUR GLUTES WON’T GROW? (5 Steps To Fix It)” – Monica May


Are your glutes not growing no matter what you do?

You’re not alone girl! All of us are together on that same struggle bus.

That’s why today we’re talking about the 5 ways to fix it!

By following these 5 steps, you’ll get amazing results.
Let’s grow glutes not legs!

The video…

I packed everything up in a 12 minute video, so if you are too lazy to read it, just click play and listen :)

If you’re coming from YouTube, here are your notes….


Let’s say you’ve been doing booty workouts on YouTube for ages now, but your booty just can’t seem to grow.

Or maybe you’ve been lifting and your quads just keep getting stronger, but your glutes are nowhere near where you want them to be.

Why?? Why are glutes so freaking hard to grow?

Being the largest muscle group in our body, glutes have the potential to become the strongest and the biggest muscles.

However, they are pretty lazy and require some extra attention.

You see, glutes will take any chance to take the back seat and let your legs do all of their work.

That’s why so many girls out there can’t even feel their booty muscles when doing exercises such as squats or lunges.

These exercises are meant to target your booty, but they just don’t.

That’s because legs just take over and lead the workout.

The good news, we can wake up those glutes, turn them on, and see some massive progress in just a matter of weeks. 

I have it all packed here for you, so just stay with me as we go through the 5 steps to grow your glutes.

Before we dive in, make sure to subscribe and click the notification button over at my YouTube channel.

Without further ado, let’s jump right into the 5 ways to fix your slow growing glutes!

5 Steps To Grow Glutes Not Legs

#1 Activate your glutes

The very first thing you can do to make your glutes grow is to activate them.

I can’t stress enough about the importance of having a proper glute activation warm up before your training session.

Glute activation is actually meant to fire up your glute muscles.

As I said, even though glutes are the biggest muscle group in your body, they are actually the hardest one to engage.

This means that if you’re just jumping into a workout without doing a proper glute activation warmup, what is most likely to happen is your quads will take over your workout.

Especially if you’re quad dominant like most of us are, your glutes will instantly take the backseat and your legs will take over.

The good news is that we can easily fix that, by taking just a few extra minutes to do a proper glute activation warm up.

This way, you will make sure to “turn on” your glute muscles, and target them during the actual workout.

I just released a workout video of my 6 minutes glute activation workout, so head on to try it out right  now!


My glute activation workout will help you to create that mind to muscle connection and actually give your glutes a chance to engage in the workout and grow.

Which brings me to the next step…


#2 Train your brain 

Yes! Train your brain in order to create mind to muscle connection.

Let’s get into some basic science first:

Movement is controlled by the brain.
Muscle contraction is actually happening when a signal is sent by the brain to your muscles telling them to contract.

So, what’s going through your mind when you’re in the middle of your set is super important.

That being said, you should always try to focus on the muscles you want to target when working out.

What most of us tend to do, especially as beginners, is we try to force out as many reps as we can and lift as heavy as we can.

However, just lifting the weight or just going through certain movements (basically moving from point A to point B) is the easier part.

What’s actually hard is feeling the movement in the right places.

That’s why your mind plays a crucial role in muscle building.

But how do we help our brain to create that mind to muscle connection?

One thing that has for sure helped me the most is just slowing down.

Yup, simple as that.

Instead of rushing the exercises, try to do them super slow.

You see, when you’re moving slow and controlled, you are more likely to really feel the movement and target those muscles you want to target.

Workouts with slower reps cause your muscles to experience more time under tension. The amount of time your muscles stay strained beneath a certain amount of weight will lead to an increase in muscle size.

On the other hand when you perform an exercise too quickly, you just end up shortchanging yourself. But by slowing down the movement, you’re more likely to use your full range of motion, leading to greater mobility and strength.

So, always focus on doing quality reps – Forget about how much weight you’re lifting, or how many reps you’re doing and try to just concentrate on the quality of each repetition.
Try moving as slow as you can in order to really feel each and every rep.

Because that’s how the biggest changes happen.

Not by rushing it, but by taking it slow and controlled.


#3 Practice the granny butt

Granny what now?

Yes, you heard it right.
The granny butt aka posterior pelvic tilt is the movement in which the front of the pelvis rises and the back of the pelvis drops, causing you to squeeze your glutes.

I’ll show you how to do it in just a second.
What you should do is just squeeze your glutes as hard as you can by rising the pelvis in the front and dropping it in the back.
Squeeze, then release. Squeeze, then release.

Practice this during your day, as much as you can.

Even when you’re not working out, you should do this. Maybe while waiting in line at the grocery store, even while sitting down on the couch.

I know it sounds silly, and it looks funny too, but it’s really not as hard as it sounds and it gives back amazing results in terms of activating those lazy glute muscles.

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Also practice squeezing your glutes at the end of each rep to make sure you’re gaining control over your glutes.

For example, when doing squats or deadlifts, always make sure to finish with a nice booty squeeze.

Even when you’re not doing exercises for your glutes, let’s say you’re doing shoulder presses, squeezing your glutes will give you stability and will protect your spine and prevent injuries.

At the end of the day, other than doing it for the looks of it, having a strong booty is crucial in a healthy physic.
Strong glutes are important for proper pelvic alignment, they help support the lower back during lifting motions, prevent knee injuries during lifting and running exercises.

So squeeze you booty ladies. Squeeze it hard.


#4 Diet is key

I’m going to say this loud and clear, and I want you to remember it:

Diet is the key to achieving any fitness or body goal.

Especially when it comes to building muscle mass.

If you are not feeding your muscles with the nutrients they need to repair and grow, you will not see any progress.

Diet is a crucial part of the process – always remember that!

They say muscles are built in the kitchen, and they can’t be more right about that!

When working out some of the proteins in your muscles get broken down and damaged.

Therefore, after your workout, your body tries to rebuild its glycogen stores and repair and regrow those muscle proteins in order to grow bigger.

And the bond that helps rebuild those muscles and helps them grow stronger after each training session is food.

If you are not eating right, or enough food, you cannot get the results you want.

And I’m not talking only about proteins here.

Yes proteins are a crucial part of building muscles.

But whoever said that carbs are bad for us is a freaking liar!!!

Because in order to grow stronger muscles, you have to eat protein, yes, but carbs too.

Carbs have the power to give us the energy and the fuel in order for us to do better at our training sessions, push harder and work stronger.

And that equals bigger booty muscles.

So, if you’re not eating healthy, if you’re undereating, or if you’re skipping meals, being too restrictive, or you are waiting too long to eat something after your workout, you will definitely have a hard time to grow any muscles, especially glutes.

Which brings me to the next one…


#4 Don’t wait too eat after working out

Why is this important?

After a workout your booty muscles are exhausted, they have lost all of their energy and they need fuel fast to be able rebuild and grow bigger.

They are hungry for nutrients and they need something FAST. 

And the perfect after workout food for muscle growth would be A fast-digesting high protein – high carb meal.

Now, since liquids can be digested more readily than solid foods.

Starting from here, we’re looking for a liquid protein, followed by a meal.

What I would do is have a protein shake immediately after my workout, and then have a high protein high carb meal with lots of veggies and greens in the range of 1 hour post workout.

I see a lot of girls making this mistake of not eating anything after a workout.

But how are your muscles supposed to grow if you don’t feed them?

So, don’t keep your muscles waiting, girls!

They need food, in order to grow bigger.

And lastly, girls, I just want to tell you that even though you do everything right, you still may not see the results you want.

That’s mainly because we are all different.

And the truth is, simply copying what someone else does in terms of working out, doesn’t necessarily mean that it will work for us too.

Just be patient and find what works for you.

Each and every journey will be different, so never ever compare yourself to strangers on the internet.

You are beautiful, you are fierce, and you’re doing the best you can, and I’m so proud of you!

I hope I helped you figure out why your glutes are not growing, and help you get on the right track as fast as possible.

Are you making some of these mistakes? Let me know in the comment section below, I WOULD LOVE TO KNOW!

And, don’t forget to share this with your friends!

Till next time, babes!