Why Are My Glutes Not Growing? Common Mistakes & Fixes

Are you training consistently but still not seeing glute growth? Building stronger, rounder glutes takes more than just squats and lunges—it requires the right combination of training, nutrition, and recovery.

If you’ve been asking, “Why are my glutes not growing?”, this article will cover the most common mistakes holding you back and how to fix them for maximum glute gains.

Top Reasons Your Glutes Aren’t Growing (and How to Fix Them)

1. You’re Not Training with Enough Resistance

Problem: If you’re not challenging your muscles with progressive overload, they won’t grow. Bodyweight exercises are great, but eventually, you need more resistance.

Fix: Use resistance bands, weights, or tempo training (slow negatives, pauses) to keep challenging your glutes.

2. You’re Not Activating Your Glutes Properly

Problem: If your quads or lower back take over during exercises, your glutes aren’t getting the full benefit.

Fix: Prioritize glute activation drills before workouts, such as:

• Banded clamshells

• Glute bridges

• Fire hydrants

3. Your Form is Incorrect

Problem: Poor form can shift tension away from the glutes and into other muscle groups.

Fix: Check your form on key glute exercises:

Squats: Drive through the heels, not the toes

• Hip Thrusts: Keep your chin tucked and squeeze the glutes at the top

• Deadlifts: Engage the glutes and avoid excessive lower back strain

Reference: Harvard Health

4. You’re Not Training Your Glutes Enough

Problem: Training your glutes only once per week won’t maximize growth.

Fix: Aim for 2-3 glute-focused workouts per week with sufficient intensity.

Sample Weekly Glute Training Plan:

Day	Workout Focus
Monday	Heavy Hip Thrusts, Bulgarian Split Squats
Wednesday	Squats, Romanian Deadlifts
Friday	Glute Bridges, Step-Ups, Kickbacks

5. You’re Not Eating Enough Protein

Problem: Your muscles can’t grow without enough protein and overall calories.

Fix: Consume 0.7-1g of protein per pound of body weight daily.

🔹 Best Protein Sources for Glute Growth:

• Lean meats (chicken, turkey, beef)

• Eggs

• Greek yogurt

• Plant-based proteins (tofu, tempeh, lentils)

6. You’re Not Prioritising Recovery

Problem: Overtraining without proper recovery prevents muscle growth.

Fix: Ensure you’re getting:

• 7-9 hours of quality sleep per night

• Rest days for muscle repair

• Foam rolling & stretching to prevent tightness

7. You’re Not Being Patient & Consistent

Problem: Muscle growth takes time, and many people give up too soon.

Fix: Stick to a structured glute-building program for at least 8-12 weeks before expecting major results.

Final Verdict: How to Ensure Glute Growth

✔ Progressive overload – Increase weight, reps, or intensity over time

✔ Proper activation – Warm-up with glute activation exercises

✔ Perfect form – Perform exercises correctly to target glutes

✔ Train 2-3x per week – Frequency matters for muscle growth

✔ High-protein diet – Fuel your glutes with proper nutrition

✔ Rest & recovery – Sleep well and avoid overtraining

✔ Stay consistent – Results take time, but persistence pays off

Still struggling with glute growth? Change that today by joining The Peach Club! 🍑🔥

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