How do i increase the size of my glutes while staying thin?

How do i increase the size of my glutes while staying thin?

Thalidomide Vintage Ad Shirt $22.14

DMT Has Friends For Me Shirt $21.68

Thalidomide Vintage Ad Shirt $22.14

  1. 2 months ago
    Anonymous

    Squats, dude

    • 2 months ago
      Anonymous

      squats and glute bridges

      By training your glutes?
      romanian deadlifts and hip thrusts

      since being thin is 85% diet and 15% exercise, just keep a well-managed diet and do squats

      Hip thrusts and bulgarian split squats with form to bias the glutes

      Thanks! I'll do squats, glute bridges and hip thrusts then! Would a single dumbbell of 22 kilos be enough for hypertrophy?

      • 2 months ago
        Anonymous

        Hip thrusts and glute bridges are redundant, do hip thrusts. They are just glute bridges with a larger range of motion, which helps build muscle. Look for a hip thrust machine at your gym, they make them a lot easier than having to set up a barbell every time. 22 kilos will be too heavy when you're starting out. Body weight bulgarian split squats, and maybe 30 kilos for hip thrusts will be plenty.
        2 sets of about 10-15 reps for split squats
        3 sets of hip thrusts of about 10-15 for hip thrusts will be plenty when you're starting out.

        add more reps when each exercise until you're doing 20 each set, then add about 5 pounds so you only have to do 10-15 again. going over 25 reps stops being great for hypertrophy.

        you're working out at a gym, right? If so, do the bulgarian split squats in a smith machine with just the bar at first; it helps stabilize the movement

        • 2 months ago
          Anonymous

          Look up bulgarian split squat technique for glutes on youtube, there are a thousand videos on having good form, which is especially important for that exercise because it's easy to turn it into a quad workout.

          Looking up form videos for hip thrusts is also a good idea, the main thing to know about them is they don't give your muscle a good stretch at the bottom of the movement, so don't worry about full range of motion TOO much for them, worry more about a powerful squeeze at the top.

        • 2 months ago
          Anonymous

          Look up bulgarian split squat technique for glutes on youtube, there are a thousand videos on having good form, which is especially important for that exercise because it's easy to turn it into a quad workout.

          Looking up form videos for hip thrusts is also a good idea, the main thing to know about them is they don't give your muscle a good stretch at the bottom of the movement, so don't worry about full range of motion TOO much for them, worry more about a powerful squeeze at the top.

          Thank you so much! I'll be able to go to the gym only in 2 months, that's why i was asking if for now i could do it only with that that 22 kilos dumbbell and see results. What do you think? I also have a 16 kilos kettlebell.

          • 2 months ago
            Anonymous

            You can probably make it work at home. Body weight bulgarian split squats and hip thrusts with the 22 dumbbell will work. it's a dumbbell, not a kettlebell, right? Just use a yoga mat or something as padding for your hips. Hip thrusts on a stable chair should be fine, no gym required now that I think about it.

            You will need more weights / go to a gym with hip thrust machine after 2 months once you start getting strong though.

            Bulgarian split squats without a smith machine are a little tricky - just prioritize good form and really feeling the stretch in your glute. Make sure to check the youtube vids for more thorough instructions.

            You're welcome 🙂

            • 2 months ago
              Anonymous

              Thank you again, i'm taking good notes! The 22 one is a dumbbell and the 16 kilos one is a kettlebell. Good thing i already have a yoga mat that was taking dust. Can i do hip thrust with my back on the side of my bed?

              • 2 months ago
                Anonymous

                both will work. they might just be a little awkward compared to a barbell. Your bed should work fine as long as its not so soft you sink in too far.

              • 2 months ago
                Anonymous

                My mattress is rather thick and hard so it should be fine!

          • 2 months ago
            Anonymous

            not optimal but good enough to get some gains
            focus on mastering the movement

      • 2 months ago
        Anonymous

        Ditch the hip thrusts and do bulgarian split squats. Make sure your emphasizing the hip hinge by minimizing ankle flexion (picrel)

      • 2 months ago
        Anonymous

        I’m late as FRICK but I’ve seen pretty great results from hip thrusts with a 20lbs dumbbell across my hips. Eventually I’d like to get a bar or something that can hold more weight, but I go until failure. Ideally 20reps, 30-60sec rest, until I can’t even do 5. REALLY helps with that upper ass getting filled out.

        • 2 months ago
          Anonymous

          bump

      • 2 months ago
        Anonymous

        No?
        You need progressive overload

      • 2 months ago
        Anonymous

        listen to the other guy
        do BULGARIAN SPLIT SQUATS
        look up ass bulding woman bulgarian split squat - some dicken booty probably has a video how to maximize that for ass growth

    • 2 months ago
      Anonymous

      Step ups are better

  2. 2 months ago
    Anonymous

    squats and glute bridges

  3. 2 months ago
    Anonymous

    By training your glutes?
    romanian deadlifts and hip thrusts

  4. 2 months ago
    Anonymous

    you can train your glutes but ultimately fat is always going to be to most important component to a nice ass.

    • 2 months ago
      Anonymous

      OP looks like he is already on hrt so he will have no problem putting on fat there

      • 2 months ago
        Anonymous

        i guess hormonal change could cause the fat to migrate slowly through your bloodstream from male pattern places to female ones. but thats probably a very slow process. its better to just go on a bulk/cut cycle to force your body to store the fat in the right place then
        just spitballing here tho

        • 2 months ago
          Anonymous

          The problem is androgens love to store on the belly. Rarely do you see fatasses that hav a larger ass than belly but its not uncommon with female landwhales additionally to lard pillar legs they also tend to have

          • 2 months ago
            Anonymous

            >tfw my mom has a big belly and thin legs
            my mom is a fricking troony

            • 2 months ago
              Anonymous

              Old women dont have much estrogen left and old women indeed start to look more masculine as time goes on some definitly look like they could be trannies even when they are not

              • 2 months ago
                Anonymous

                makes sense, she started gaining weight after menopause

            • 2 months ago
              Anonymous

              Big belly and thin legs usually predominate in Mexican women

          • 2 months ago
            Anonymous

            >androgens love to store on the belly.
            They don't. TRT makes it piss easy to shed belly fat. Belly fat is just cortisol

            • 2 months ago
              Anonymous

              >TRT makes it piss easy to shed belly fat.
              No TRT makes it easier to build muscle which increases your TDEE which makes it easier to be in a deficit while retaining muscle

  5. 2 months ago
    Anonymous

    since being thin is 85% diet and 15% exercise, just keep a well-managed diet and do squats

    • 2 months ago
      Anonymous

      squats barely train the glutes

      • 2 months ago
        Anonymous

        I definitly feel bulgarian split squats in my glutes

        • 2 months ago
          Anonymous

          probably from the cross-body stabilisation they require.
          but its not direct glute training.

          • 2 months ago
            Anonymous

            If you filter for isolation exercises what is even left then ? Glute bridges?

            • 2 months ago
              Anonymous

              Glute bridges and knee-bending Romanian Deadlifts.

          • 2 months ago
            Anonymous

            If you do split squats with your heel very far out it's definitely a glute exercise

  6. 2 months ago
    Anonymous

    You have to be born as a woman, guy

  7. 2 months ago
    Anonymous

    as the youngsters would say
    GYATT

    • 2 months ago
      Anonymous

      >as the youngsters would say
      >GYATT
      I thought you used it in a sentence?

      • 2 months ago
        Anonymous

        how about that prick's face when he saw the GYATT

  8. 2 months ago
    Anonymous

    Hip thrusts and bulgarian split squats with form to bias the glutes

  9. 2 months ago
    Anonymous

    L O N D O N
    O
    N
    D
    O
    N

  10. 2 months ago
    Anonymous

    please dear god be a boy

    • 2 months ago
      Anonymous

      I am

      OP looks like he is already on hrt so he will have no problem putting on fat there

      I am not

      • 2 months ago
        Anonymous

        >I am not

      • 2 months ago
        Anonymous

        timestamp

  11. 2 months ago
    Anonymous

    Heavy hip thrusts, RDL, barbell bulgarian split squats (when your grip becomes a limiting factor with the dumbbells) should be your main lifts. Don't be afraid to go heavy. I'm 175cm, 58kg and hip thrust 160kg for 10 and still have room to progress heavier. You'll need to eat in a calorie surplus and increase protein if you want to see more growth.

    • 2 months ago
      Anonymous

      Thank you! Given that i'm 177cm and 62kg, how much calories and protein should i eat? I want to minimize fat gain as much as possible.

  12. 2 months ago
    Anonymous

    cool stuff man now can you post your ass and wiener so I can finish

  13. 2 months ago
    Anonymous

    Pack it up boys, I recognize that ass
    That's no femboy, that's invadervie
    she's ticker now but still no ass lol

    • 2 months ago
      Anonymous
    • 2 months ago
      Anonymous

      Hopefully OP can disprove this with some tasteful photos

    • 2 months ago
      Anonymous

      she has incredible thighs tho

      • 2 months ago
        Anonymous

        she be do

    • 2 months ago
      Anonymous

      ?si=pO0iLUOB_QfbmFpW

    • 2 months ago
      Anonymous

      >still no ass lol
      Verification not required.

      • 2 months ago
        Anonymous

        id be happy if i had her ass

        HRT and glute workouts shown in the thread.

        will i get any results if i do that with no weights?

        • 2 months ago
          Anonymous

          For growing you need to eat properly and add weights, sorry.

        • 2 months ago
          Anonymous

          If youve done ZERO weight training then start with body weight (just do movements without added weight) and get good form built into habit, range of motion, etc, but eventually you will need to add weight in increments of 10lbs

      • 2 months ago
        Anonymous

        Who?

      • 2 months ago
        Anonymous

        I fricking love a good ass but I know for a fact that one is doctored or pose-frauded
        She's thick but not THAT thick

  14. 2 months ago
    Anonymous

    Deadlifts gave me big bubble butt
    I am also male, just like you, op

    • 2 months ago
      Anonymous

      This is the only lift that seems to grow the ass, I had to quit deadlift because my back got wrecked and only do squats. Even doing 2 squat workouts a week my ass deflated, but at least girls stopped teasing me calling me bubble butt. Idk why bootybuilders say squats build an ass, they definitely don't. Deadlifts and back extensions if you focus on glute activation. Deadlifts literally work primarily the ass, it's funny that so many strongmen types shill it and end up with big phat joocy woman butts.

      OP you should be estrogen doping at this point, you have a twink ass. Learn how to increase your estrogen naturally if you don't want to resort to doping (lifelong negative consequences just like steroids). I think the only way you're going to grow glutes without bulking is track exercises. Sprinting, running, jumping, plyometrics, that foot shuffle thing with the ladder on the ground that football players do, etc. You'd be doing cardio while doing it so staying slim can possibly be achieved.

      • 2 months ago
        Anonymous

        >but at least girls stopped teasing me calling me bubble butt
        You know that the girls poking fun at your butt were actually being turned on by it right?

  15. 2 months ago
    Anonymous

    Lift but eat at maintenance.

  16. 2 months ago
    Anonymous

    pls be in london

  17. 2 months ago
    Anonymous

    Keep on with all the training advice, its all good and will work. But dont be afraid of getting a little fat.

    You need to get fatter as you build muscle - caloric suplus is needed to grow muscle and you WILL get a little fatter. Thats sort of the bad news.

    The good news is that iof you have average or aboive average female egentics, a little fat will jsut make you look better, especially if you build the desired muscle. In fact, let's say you gain 20 pounds and 8 pounds of that is pure fat. That means 12 pounds is muscle. ZGuess what? Your bodyfat percentage went DOWN even though you gained fat; because you gained a lesser proportion of fat to muscle. Youre going to look better.

    But even if its 50-50 or even 60(fat) to 40(miuscle) if youre a woman with average to abve average gentics, youre going to look fuller, juicier, thicker and more frickable.

    Dont be so worred about getting fat. Women can stay hot at a much higer percentage of bodyfat than men can, esp when they ahve muscle.

    • 2 months ago
      Anonymous

      Its literally a man

      • 2 months ago
        Anonymous

        Ew

  18. 2 months ago
    Anonymous

    Anus stretches to failure

  19. 2 months ago
    Anonymous

    let me spread your buttcheeks apart and stick my nose up your anus and sniff the inside

  20. 2 months ago
    Anonymous

    I used to have a nice plump fat ass before I lifted.

    I got in shape and got pretty lean. I went from 18% to 11-12% bf but my ass became flat.

    squats, deads, and glute stuff have helped increase the size, but my ass is just a shell of its former glory.

    how do I make fat go to my ass?

  21. 2 months ago
    Anonymous
  22. 2 months ago
    Anonymous

    what routine do i need to follow to get an ass like this
    i need it more than anything in life

    • 2 months ago
      Anonymous

      HRT and glute workouts shown in the thread.

    • 2 months ago
      Anonymous

      That's a fat ass though. Just eat food.

  23. 2 months ago
    Anonymous

    High protein diet exactly at TDEE and exercise glutes at 12 reps per set for at least 5 sets per week

  24. 2 months ago
    Anonymous

    >How do i increase the size of my glutes
    Squats, bulgarian squats, deadlifts and hip thrusts

  25. 2 months ago
    Anonymous

    Reminder that any woman you marry has a chance of having posted pics like these for men online to jerk off to, and you'll never ever know about it.

    • 2 months ago
      Anonymous

      only an incel would care and only an incel wouldn't have at least 10 girls sending them photos like this

    • 2 months ago
      Anonymous

      Even better I've sent them to guys we could compare notes.

    • 2 months ago
      Anonymous

      So?

  26. 2 months ago
    Anonymous

    Bulgarian Split Squats, loaded heavy, 5-6 rep range.
    Based on hand-feel, I'm ass-mogging my pawg ex rn.

    • 2 months ago
      Anonymous

      Bf? Now you got a real one

    • 2 months ago
      Anonymous

      If I Bulgarian split squat will I get a qt dark haired Bulgarian princess to marry me

  27. 2 months ago
    Anonymous

    squats + lunges + hip thrusts + high protein/low cal diet
    same method to make any muscle group more prominent: work it more and keep your diet consistent.

Your email address will not be published. Required fields are marked *