I’ve Been Hip Thrusting for Years… Where Are My Glutes?!

Let me start with a confession.

I’ve been hip thrusting religiously for years. Like clockwork. Like it’s in the fine print of my life contract. Heavy. Controlled. Progressive. With a glute squeeze that could crack a walnut.

And still… my glutes didn’t magically turn into the Instagram-approved version overnight.

Yes, my glutes have grown. Progress was made. Muscle was built. The booty eventually showed up. But no, this is not a “mission accomplished” moment.

If you’ve ever lifted heavy, done all the glute exercises, and still wondered why your booty feels a little underwhelming… welcome. Grab a seat. The work continues.

First Things First: Genetics Is the Uncomfortable Truth Nobody Wants

Say this out loud. Genetics matter. A lot.

Some people look at a barbell and their glutes grow. Others (hi 👋) train hard, eat well, progressively overload, and still feel like their glutes are playing hard to get.

Your:

• Pelvic structure

• Muscle insertions

• Hip width

• Femur length

All influence how your glutes look, not just how strong they are.

This doesn’t mean you’re doomed.It just means you may never have the same shape as the girl whose glutes showed up uninvited.

And that’s okay. Annoying. But okay.

The Workout Part Everyone Knows (But Still Needs to Hear)

Yes, hip thrusts matter.No, they are not the only answer.

If glutes grew purely from thrusting, we’d all be walking around with shelf butts and society would collapse.

To actually build glutes, you need:

• Hip thrusts (obviously)

• Squats (yes, even if you don’t love them)

• RDLs

• Split squats

• Lunges

• Step-ups

• Abductions and kickbacks (accessories, not the main character)

Glutes respond best when you train them through multiple angles and ranges, not just one movement you saw on TikTok.

Progressive Overload: The Unsexy Secret Sauce

This is where most people quietly stall.

Your glutes do not care that:

• You “feel the burn”

• Your workout was sweaty

• You forgot your headphones

They care about tension over time.

If your hip thrust has been 185 lbs for 3x10. For the last 9 months:

Your glutes have already adapted. They’ve unpacked. They live there now.

Progressive overload means:

• Adding weight

• Adding reps

• Slowing tempo

• Increasing total volume

• Improving execution under load

No progression = no reason for your body to change.

Feelings do not build muscle. Stimulus does.

Strong Glutes Are About More Than Aesthetics

This part matters more than the mirror.

Strong glutes and hips:

• Protect your knees

• Support your lower back

• Improve posture

• Make you more powerful in everything

• Reduce injury risk

• Help you lift heavier everywhere else

Even if your glutes don’t end up looking like a marble sculpture, strong glutes are doing their job behind the scenes.

Your body cares about function long before it cares about shape.

Why Your Glutes Might Be Stronger Than They Look

Another truth bomb: Some glutes are dense, not bubbly.Some are wide, not projected. Some grow up, not out.

That doesn’t mean they’re weak. It means they don’t advertise themselves loudly.

Strength doesn’t always scream visually.

The Real Goal Shift

At some point, most people hit this crossroad. You can either:

• Chase someone else’s glute shape forever

• Or maximize your structure and strength

One leads to constant dissatisfaction.The other leads to confidence, power, and peace with your training.

You’re not failing because your glutes don’t look a certain way.

You’re building a body that works, lasts, and performs.

And honestly? That’s kind of badass.

Final Thought (From Someone Who Still Hip Thrusts Anyway)

I’ll keep hip thrusting. I’ll keep squatting. I’ll keep chasing strength PRs.

Not because I’m guaranteed the glutes of my dreams…but because strong glutes carry you through life, not just leggings.

And if they grow along the way? Cool.

If not? I’m still strong as hell 🍑💪