I’m a gym girl with a big butt – I used three key exercises to grow my booty and they’re so simple
A GYM girl has revealed the three essential exercises to see progress in your glutes, and they’re not as complicated as you might think.
The fitness influencer took to social media to film a recent gym session where she combined her top methods to help others on their health and wellness journey.
“The only glute workout you’ll need!” lifting guru Sarah (@liftwsarah) wrote in the caption for her video on TikTok.
The session is centered around growing the glute muscles, she explained.
Sarah started with barbell hip thrusts and noted that the volume and weight loaded onto the bar would depend on a viewer’s given training block and strength level.
She also added that they should be loaded with the correct amount of weight forcing the gym-goer to have only one to three repetitions left before failure as they finished the exercise.
Referring to the exercise as “KAS Glute Bridges,” Sarah could be seen resting her lower back on a box, while her feet stayed planted on the ground.
The barbell was loaded across her lap before she dipped and thrust upward, moving the weight using her glutes.
The fitness influencer recommended three sets of eight to ten reps of the glute bridges before moving on to the second exercise.
Next up, Sarah grabbed dumbbells for some “reverse deficit lunges.”
She told viewers that four sets for 10 to 12 reps would be the ideal range to maximize glute growth.
Sarah could be seen stepping back with one leg and lunging down to the floor to the point just before her knee touched, and then she moved back up again as she alternated legs.
For her third and final exercise that promised glute gains, Sarah chose “glute-biased RDLs.”
RDL refers to the Romanian deadlift, which is reportedly excellent for overall health and strength, per BarBend.
The RDL typically activates the hamstrings and the glutes as a lifter positions their feet shoulder-width apart, kicks their hips back, and maintains a straight back while squatting downward and grabbing a loaded barbell.
They then pull and stand back up while maintaining a straight back and bringing their hips back toward the bar for one rep.
They should then repeat the process while keeping the barbell as close to their legs as possible.
Sarah proceeded to do the same thing in her video, and the “glute bias” that she noted likely came from her slightly bending more in the knees and feeling the pull in her glute muscles more than the hamstrings.
Either way, several gym girls quickly took to the comments to tell Sarah that the recommendations worked for them.
Several asked her questions about performing the exercises correctly.
“What is the difference between a hip thrust and a Kas glute bridge?” one person asked.
Another user responded that a KAS involved less range of motion than a hip thrust and that she should “keep the movement on top and squeeze.”
Ultimately, the tip worked.
“I’m not gonna lie, I finally got to add these to the rotation and I’m telling you my glutes were screaming. I’ve never had good glutes activation,” the first commenter wrote.
Others praised Sarah for her progress.
“Respectfully, GOT D**N,” a TikToker exclaimed.
“Get it!!! Let’s go!” another said.
A third added: “Gains showing” with a smiling face with hearts emoji.
Other fitness influencers have argued for similar exercises to gain glute size, along with adding their own variations.
As The U.S. Sun previously reported, gym girl Olesia (@olesia__shevchuk) recently posted a video on TikTok that revealed her top moves for achieving and maintaining her self-proclaimed “bubble booty.”
They included goblet squats, step-up box lunges, similar glute-focused RDLs, and a few other exercises.
For more related content, check out The U.S. Sun’s coverage of how one fitness influencer claims that trolls say her progress is “all genetics,” but she says she built her glutes all on her own.
The U.S. Sun also has the story of a gym girl who showed off her workout, and now men are claiming she’s their crush.