Struggling to Build Glutes & Legs? Here’s What You’re Missing
Struggling to Build Glutes & Legs? Here’s What You’re Missing
If you’ve been training for some time now and feel like your glutes just aren’t popping the way they should, you’re not alone. A lot of women hit that frustrating wall where nothing seems to change, your body is sore, your workouts are intense, but your progress? Meh.
And maybe you’ve hit the urge to change programs (again), cut calories (again), and spiral into another cycle of being "good all week" then hitting the f- it switch on the weekend because you’re frustrated.
So let’s press pause for a sec !!
Growing your glutes and legs takes more than effort, it takes strategy. If you're lifting but still not seeing the curves you want, there’s a good chance your training, nutrition, or recovery plan isn’t aligned with your body’s needs.
1. You Won’t Grow Much in a Deficit
You need fuel to grow.
Muscle doesn’t magically appear just because you're training hard.
It’s metabolically expensive (aka it costs ‘more’ calories for your body to hold onto muscle than fat) and your body won’t prioritise building it if you’re barely eating enough to get through the day.
AND let’s get one thing straight: if you’re under-eating most of the week and then spiralling into “screw it” snacks on the weekend or at night time, you’re not in a fat loss phase or a growth phase.. you’re just stuck. I see it all the time when clients first start working with me.
So what’s the move?
💡 Hover around maintenance calories.
You don’t need to commit to a full bulk.
Sitting consistently at maintenance (or a teeny-tiny lean gain phase) gives your body the stability it needs to actually recomp, which is to build muscle and drop fat slowly, over time.
This is especially powerful if you’ve spent years yo-yo dieting, under-eating, bingeing, or emotionally eating your way through stress.
Here’s what that might look like:
Aim to sit within 0–5% of your maintenance calories.
Keep protein high, about 1.6–2.2g per kg of body weight per day is ideal.
Build your meals around real food, lean proteins, complex carbs, healthy fats.
Six months of being consistent at maintenance will do WAY more for your physique than six years of starting and stopping calorie cuts.
2. Prioritise Lower Body Volume in Your Training Split
Here’s the truth: if you want more 🍑, you need to train for it.
That means not just showing up and doing your token glute bridges at the end of a full-body circuit when you’re already wiped.
I’m talking real volume, real intensity, and a plan that’s actually built around your goals.
If you’re reading this and thinking, “Damn, I do need a smarter plan,” then gal, my new hourglass-specific training program is literally made for you.
It’s a live experience inside my app, with brand-new mesocycles released every 8–12 weeks to keep your progress moving and your training feeling fresh. We're not just repeating the same old workouts, I’m helping you strategically build curves with each phase.
You’ll also get nutrition guidance, access to my macro-friendly recipe library (over 500 recipes and counting), oh, and I run regular video Q&A sessions where you can submit your own questions for me to answer directly. So you’ll actually feel seen and supported.
Whether you're stuck in the “training hard but not seeing changes” loop, or just want structure without second-guessing every move, this is for you.
Join the waitlist now to be the first to know when enrolments open:
3. Incorporate Stretch-Shorten Cycle Movements
Here’s where I nerd out a little, sorry. Your glutes respond beautifully to exercises that stretch the muscle under load, followed by strong, controlled contractions. This is called the stretch-shortening cycle, and it’s basically hypertrophy heaven.
You can combo it like this:
Stretchy bois:
Deep Bulgarian Split Squats
Deficit Reverse Lunges
Squeezy bois:
Hip Thrusts
Cable Kickbacks
Using both types in your workouts targets different muscle fibres and maximises growth.
4. Use Tempo Variations for More Muscle Activation
Tempo is your secret weapon. Slowing down the eccentric phase (the lowering part) and controlling the pause makes your muscles work harder and grow faster.
Try this:
Eccentric: 3–4 seconds down
Pause: 1–2 seconds at the bottom
Concentric: Explode up with control
This increases time under tension, improves mind-muscle connection, and torches your muscles in the best way possible.
5. Don’t Forget the Glute Med & Minimus
If your glutes look flat from the side or lack that nice shelf from the back, it could be that your glute med and minimus are under-trained. These little guys help give that round, lifted look and better hip stability.
Hit them with:
Banded Crab Walks
Cable Lateral Kicks
Side-Lying Abductions
You can even add them as finishers or warm-ups.
6. Fix Your Posture if You Want Your Glutes to Actually Work
No amount of hip thrusts will grow your glutes if your pelvis is stuck in an anterior tilt and your core is weak. Honestly, a lot of “glute growth problems” are actually posture and activation problems, I you teach how to fix this in my Power Curve Method program.
Quick fixes:
Stretch hip flexors regularly (especially if you sit a lot).
Strengthen your deep core and TVA.
Cue a slight posterior pelvic tuck in glute-focused lifts.
Fix your base, and everything gets better.
7. Prioritise Rest, Not Just Hustle
You’re not lazy for resting. You’re smart. Because recovery is where the muscle actually grows. Training 6 days a week with no structure and wondering why nothing’s changing? Been there.
Focus on:
48–72 hours between intense lower body sessions
7–9 hours sleep per night
Daily walks or gentle mobility for circulation and recovery
If you’re always tired, always sore, puffy, and frustrated… your issue might not be lack of effort. It might be lack of recovery.
If you're ready to stop winging it and start seeing real change, this is your sign.
My hourglass training program is where science meets structure, with every phase mapped out to build the shape you’re chasing.
👉 Jump on the waitlist and let’s build something strong together.
qs
Hey there, I’m Rachel!
NUTRITIONIST, PERSONAL TRAINER, WELLNESS COACH
If you’re ready to ditch the all-or-nothing mindset and build a strong, confident body—you're in the right place.
✨ Start with my free 5-day Mini Mindset Reset to design a healthy lifestyle that actually fits your life.
🍑 Or join The Power Curve Method, my signature hourglass training program built to shape your glutes, waist, and mindset from the inside out.
While we make every effort to make sure the information in this website is accurate and informative, the information does not take the place of medical advice.
