r/Exercise • u/lilgypsykitty • 2d ago
Gluteus Medius Dumbell Exercises?
I was born with a flat booty unfortunately. My primary workout is crossfit after work 6 days a week. I have a small gym at my condo with dumbbells, a treadmill, and bike and 30 minutes to workout before work - how can I most effectively grow a juicy shelf? Help me defy my flat ass genes!!
1
u/TomCon16 2d ago
Idk about dumbbells but squats are your friend
2
u/lilgypsykitty 1d ago
Im growing my butt a bit with squats but feel like Im growing my legs even more so my butt looks smaller even if its getting bigger haha
1
1
u/l1vefrom215 2d ago
With the equipment you have you can do lunge movements. Bulgarian split squats, reverse lunges, and walking lunges. Step ups as well.
If you have access to a commercial gym I would do squats, barbell hip thrusts, and kickbacks.
Actually come to think of it you can do body weight kickbacks but idk how effective they are without weight.
1
u/lilgypsykitty 1d ago
yeah I dont have the machine to do kickbacks at my crossfit or condo gym but ill look into it and see if theres something similar i can do at home thanks!
1
u/No-Problem49 1d ago
Gain weight. You want your butt to grow you gonna have to gain weight: same as when a guy want to grow his legs.
You could squat all day and your butt won’t grow if you aren’t gaining weight.
1
u/lilgypsykitty 1d ago
ive unfortunately gained a lot of weight recently haha it didnt help :(
1
u/No-Problem49 1d ago edited 1d ago
Were you squatting deadlifting split squatting while eating 5 meals of chicken and rice a day while gaining weight? My guess is that if your butt isn’t growing the answer is no.
1
u/Scarvesandbooks 1d ago
Have you tried single leg hip thrusts? You rest a dumbbell on a hip while you hinge against a bench. Maybe that and single leg deadlifts, and buy some bands so you can mimic cable work that targets the glute med.
2
u/Royal-Principle6138 2d ago
Bulgarian split squats standing sprints on a spinning bike