Do strength training 2–4 days/week (glute-focused)
Prioritize hip thrusts (barbell or machine)
Do squats and variations (goblet, front squat, split squat)
Include Romanian deadlifts and/or hip hinge variations
Add lunges (walking lunges, reverse lunges, Bulgarian split squats)
Use cable kickbacks and glute abductions (band or machine)
Perform pull-throughs and/or sliders for glute work
Train with progressive overload (add reps, weight, or sets over time)
Aim for 10–20 hard sets per week for glutes
Use rep ranges of 6–12 for strength/hypertrophy and 12–20 for volume
Take sets close to failure (about 0–3 reps in reserve)
Keep good form and consistent tempo (especially on the lowering phase)
Focus on full range of motion that you can control
Include core and hamstring support work (planks, dead bugs, hamstring curls)
Allow 48–72 hours between heavy glute sessions
Sleep 7–9 hours per night
Eat a calorie surplus if you want growth (small surplus)
Hit protein intake around 1.6–2.2 g per kg body weight per day
Spread protein across 3–5 meals
Stay hydrated
Consider creatine monohydrate 3–5 g/day
Manage stress to support recovery and training consistency
Track measurements and photos monthly to monitor progress
Be consistent for 8–16+ weeks before judging results
If progress stalls, adjust volume, intensity, exercise selection, and rest
Consider a professional trainer if form or program design is an issue
For faster or more dramatic changes, discuss medical options with a qualified clinician (e.g., fillers or surgery)