How I Finally Grew My Glutes: Compound Lifts

Hey y’all! Here is part 2 of my glutes series focusing on the compound lifts I do.

A lot of people asked for my beginning routine and current routine so here are the exact routines:
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Routine when first starting (April 2020 - July 2020):

Activation (4 - 5 sets):
Banded Squats (pulse at bottom)
Banded Side Lunge/Squats (pulse at bottom)
Glute Bridges
Donkey Kickbacks (left + right)
Fire Hydrant (left + right)
Banded Kneeled Squat

I do not use weights on these activation exercises because I like to focus on my form.

Compound lifts (3 sets):
Hip thrust - full reps until I fatigue, then squeeze/hold at the top for 5 - 6 seconds, then pulse for three more quarter reps
Minimal rest in between sets (10 - 15 secs)
After all 3 sets are done, I jump right into banded fire hydrants and donkey kickbacks for burnouts
Deadlift - full reps until fatigue and then hold at the top for 5 - 6 seconds
Minimal rest in between sets (10 - 15 secs)
After all 3 sets are done, I jump right into banded fire hydrants and donkey kickbacks for burnouts
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Current routine (August 2020 - Jan 2021):

Activation (1 set):
Banded Squats (pulse at bottom)
Banded Side Lunge/Squats (pulse at bottom)
Glute Bridges
Donkey Kickbacks (left + right)
Fire Hydrant (left + right)
Banded Kneeled Squat

Compound lifts (6 - 8 sets):
Hip thrust - full reps until I fatigue, then squeeze/hold at the top for 5 - 6 seconds, then pulse for three more quarter reps
Minimal rest in between sets (10 - 15 secs)
After all 6- 8 sets are done, I jump right into banded fire hydrants and donkey kickbacks for burnouts
Deadlift - full reps until fatigue and then hold at the top for 5 - 6 seconds
Minimal rest in between sets (10 - 15 secs)
After all 6- 8 sets are done, I jump right into banded fire hydrants and donkey kickbacks for burnouts
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When I was first starting out (April 2020 - July 2020), because I didn’t have any glutes and it was hard for me to lift heavy with proper form without hurting myself, I instead focused on these activation exercises for the majority of my workout (80%) and then finished off with compound lifts (20%). Now that my glutes are a lot bigger (August 2020 - Jan 2021), I don’t spend a lot of time with the activation exercises (5% of my workout) and instead focus on compound lifts (95% of my workout).

Reps:

I PERSONALLY do not count reps. Instead I do however many I can until it burns then add 5-6 more. I do this because it works better for me! If you need structure, try the workouts out, write down the number of reps it takes to burn, then add 5-6 more. Same thing I do, but just with concrete numbers personalized to your body.

Actual weight in lbs lifted:

April 2020 - hip thrust: 30 lbs // deadlift: 40 lbs
July 2020 - hip thrust: 95 lbs // deadlift: 100 lbs
October 2020 - hip thrust: 135 lbs // deadlift: 120 lbs
December 2020 - hip thrust: 185 lbs // deadlift: 135 lbs
Jan 2021 - hip thrust: 205 lbs // deadlift: 135 lbs

These are not my maximum weights! They are 20ish lbs under my maximum weight. This is just what I prefer to do my reps with, as I notice that if I go too heavy, my form gives out (painful) and I don’t feel the burn as much.

*I noticed that as my glutes grew bigger and I started understanding what the movement was supposed to feel like (form), I could really engage my glutes/push myself.

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Background:

I’m just your average 25 year old girl who got fed up from not seeing any results. Even though I tried everything that every influencer recommended, after years of trying I was still incredibly flat with no glute gains to show for it……. I started doing a lot of research and then my own trial and error. I am happy to report that even someone like me, who reallllly has a hard time growing their glutes, can grow them with some good old education :)

I am super excited to share the details of what actually worked for me in hopes that it will help someone else.

P.S: Your body is beautiful.

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