“Oh sHe GoT a FaT AsS”. Actually it’s not fat sir, it’s muscle. You can’t shape fat. Well, a little might be fat.

There are alot of physiological benefits to having a strong booty. It will also improve your athletic performance, balance, improve your posture, and so on. Your glutes are attached to the bottom of your spine, and connects the IT band. It controls the movement of the spine. Pretty important muscle not to neglect.

With that being said, all the hype around the hip thrust exercise is true. Hip thrusts changed my life, no really they did lol. It’s basically the equivalent of a bench press for your butt. It’s the only glute exercise to get your pelvis a 90 degree angle.

Anyways, here are my personal top favorites exercises for all angles of the glutes. I have been doing these for years with progressive overload. You don’t need to switch up exercises all the time, consistency works.

Gluteus maximus- hip thrusts (barbell, dumbbell, Smith machine), weighed lunges, wide stance squats, deadlifts

Glutes medius- hip adductor machine, weighted side lunges, lateral band walk, Romanian deadlifts

Gluteus minimus- cable kickbacks, banded clamshells, reverse lunges

I remember a conversation I overheard when I first started lifting at 21 that stuck with me. I had my music turned down and two guys were discussing how they hated muscles on women, and how manly it made them look. It wasn’t until I was further along on my fitness journey did I realize that majority of guys that say that are insecure about their own bodies. And frankly, I’ve never heard a confident man that’s in the gym say that about a female lifters.

For me personally it has been a journey finding what makes me feel feminine as a female lifter. It’s important to remember. You are not going to get bulging, manly muscles as a woman unless you’re taking testosterone! Women naturally have a higher fat cell count and produce follicle stimulating hormones/ luteinzig hormone to trigger ovulation. In other words, we have to work harder to put on muscle. I have been lifting 7 years and have yet to see masculine muscles.  Lifting will sculpt you, give you curves, give you that sought after hourglass shape. But anywho, here are some thangs that help me tap into my femininity.

Yes, I wear makeup to the gym. Who cares, why not if it makes you feel good.

Socks lol. I like wearing crew socks over top of leggings. Idk it makes me feel some type of way.

Eyelashes, facials, massages- all that girly stuff.

Clothes that accentuate my murves. You wouldn’t buy a Ferrari and not want to show it off, right?

Thanks for joining me!

Good company in a journey makes the way seem shorter. — Izaak Walton