How to Build Glutes and Enhance Your Shape in the Gym as a Naturally Skinny Girl

Fitness

Mar 11

1. Eat for Growth

One of the biggest mistake I made as a slim girl trying to build glutes was not eating enough. You can train all you want, but if you’re not in a caloric surplus, your booty won’t grow. Here’s how to do it right:

Increase Your Calories: Start by eating 250-500 more calories per day than your maintenance level.
Prioritize Protein: Aim for at least 0.8-1g of protein per pound of body weight. Vegan options like lentils, tofu, seitan, and protein shakes work great!
Carbs are Your Friend: They fuel your workouts and help with muscle recovery. Sweet potatoes, quinoa, and oats are excellent choices.
Healthy Fats for Hormone Balance: Avocados, nuts, and olive oil will keep your body functioning optimally.

2. Train Your Glutes With Intent

Not all workouts are created equal. If you want to build a shapely lower body, you need to lift heavy and focus on progressive overload. Here are some key exercises to make your glutes pop:

Hip Thrusts – The ultimate booty builder. Go heavy and squeeze at the top.
Squats – Focus on deep squats to fully engage your glutes.
Bulgarian Split Squats – These will help with balance and add serious size to your lower body.
Romanian Deadlifts – A killer move for the hamstrings and glute tie-in.
Cable Kickbacks – Perfect for targeting the upper glutes.
Step-Ups – Great for unilateral glute engagement.

Tip: Train glutes 3-4 times a week and gradually increase the weight you’re lifting.

3. Rest & Recovery: Let Your Glutes Grow

You don’t grow in the gym—you grow when you rest. Overtraining can lead to burnout and lack of progress. Make sure you:

Get 7-9 hours of sleep per night.
Take at least one full rest day per week.
Stretch and foam roll to prevent tightness and injury.
Stay hydrated to help with muscle recovery.

4. Cardio? Keep It Minimal

If your goal is to build muscle, too much cardio can actually slow down your progress. Stick to low-intensity cardio like walking or incline treadmill sessions a few times a week if needed, but prioritize strength training.

5. Track Your Progress & Stay Consistent

Building muscle takes time, and progress isn’t always linear. Take weekly progress photos, track your lifts, and stay patient. Consistency is key—don’t expect to see massive changes overnight, but if you stick with it, your glutes will grow!

Final Thoughts

Enhancing your shape as a naturally skinny girl is totally possible with the right training, nutrition, and mindset. Focus on eating enough, training with intensity, and giving your body time to recover. Stick with it, and before you know it, you’ll have the curvy, strong physique you’ve been working for!

Are you ready to start your glute-building journey? Drop a comment and let me know which exercise you’re excited to try first!