Do glute-focused strength training 2–4 times per week
Prioritize progressive overload by gradually increasing weight, reps, or sets
Use compound lifts like hip thrusts, squats, deadlifts, and lunges
Add glute isolation exercises like cable kickbacks, glute bridges, and abductions
Train through a full range of motion with controlled form
Focus on squeezing the glutes at the top of each rep
Eat in a slight calorie surplus
Get enough protein each day
Sleep 7–9 hours per night
Allow recovery time between hard glute workouts
Be consistent for several months
Reduce excessive cardio if it interferes with muscle growth
Track your workouts and body measurements
Maintain proper technique to avoid injury
Consider working with a qualified trainer