Increasing your glute size has been trending since Kim Kardashian got her implants. However, if you don’t have the money, but you workout and generally are healthy - well this infographic will get you started.
To ensure muscle hypertrophy occurs, to things need to happen
1. Calorie surplus ✅
2. Resistance exercise ✅
Arguably, if you are new to lifting, lifting weight alone may cause sufficient stimulus for growth. However, this will only last so long and for the most of you both aspects need to be considered to ensure any musculature is generated.
Hip thrusts and glute ham raises have been shown to elicit greater EMG activity (basically a marker that measures the firing ability of said muscle) compared to other glute specific exercises - predominately the squat. Therefore:
Eat more 🥩
Hip thrust more 🍑
Track intake 📝
Track training volume 📕
If you do not wish to try the latter by yourself, or just need some guidance please get in touch with one of our coaches to support you getting that kimmy K boottyyyyyyyyy.