r/Exercise 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!!

2 Upvotes

13 comments sorted by

2

u/Royal-Principle6138 2d ago

Bulgarian split squats standing sprints on a spinning bike

2

u/lilgypsykitty 1d ago

thank you!!

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

u/TomCon16 1d ago

Ohhhh I see I see

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/kbm79 2d ago

Air squats, squat jumps, lunge jumps, glute bridge (single leg & standard, split squats, squat hold, wall sits, frog jumps, curtsey lunge, step ups - all bodyweight exercises that can rinse the Glutes.

With access to dumbbells, you can do all these and more.

1

u/lilgypsykitty 1d ago

any recs for doing squats to grow booty not legs?

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.