How I *INSANELY* Grew My Glutes From Pancake To Shelf! Workouts, Nutrition & more tips 

train 2-3x a week and only do 4 sets to avoid overtraining! some workout timestamps glute bridges : 12:05 romanian dead lift: 12:16 deficit reverse lunges : 12:27 sidekick : 12:47 hip raises : 12:53 hip thrust: 14:32 barbell squat: 14:49 other variations: 11:53 accessory to help shape your side gluteus medius kickback : 10:11 banded monster walk: 10:13 - sumo squats - bulgarian split squats

Whenever I try to grow my glutes, I just end up with a huge belly instead

Creatine is used to help increase the rate of muscle building response after resistance training. It’s amazing for Middle Aged and older people who are starting to see age related muscle loss. Also neuroprotective.

I always refused to workout my glutes because I thought it can only offer aesthetics, but little did I know that I was kept straining my back muscles because my glutes were atrophied...last time it was 3-4 months of pain... Little did I know that I glutes help people to lift heavy objects, to run faster and jump longer, to have a better stability of the pelvis (especially when you have osteoarthritis, osteoporosis, arthritis) etc.

I love that I start seeing results with my glutes a month or two in! I started back working out in January and my butt is sitting so pretty right now. I can only imagine how it’ll look in 3 more months and my diet has been awesome too

I built my gluts by cycling, squats, climbing stairs and eating protein and carbs. Genetics also played a role but it worked for me and it didn’t take long ❤

I absolutley love the passion that you talk with in this video, you can really tell that you are trying to spread the facts so people can avoid wasting their time on diets and excersies that don't give them any results. You can really tell that you know and love what you do. Thank you so much for this video !!!

My fitness goal is to tone up all over, but I really want to focus on growing my glutes! My ex husband Told me he’s known me for 33 years and I’ve never had a butt and I don’t stand a chance in growing one now! Time to put the work in and prove him wrong!!

Sensational video, straight forward with no b.s.! Congratulations on overcoming your health challenges and for the courage to be vulnerable and share your story.🙏

I love watching your videos not only cause they’re informational but you could honestly talk about anything and your energy would make it interesting. Thank you!

I feel like this is the same information you can get from every other RU-vidr. What I would have liked to hear from you is how you went from having an ED to being able to eat a calorie surplus. I struggle to eat & therefore, have a hard time seeing any growth. I feel for most girls like me, the key is to learn how to eat enough, so I wish you would talk about how you overcame under-eating. Thanks tho! Your body is inspiring girl!

You were so free with your information! Thank you for sharing 🥰 I had to look up a bunch of articles and people to get everything you said here in one take. It makes me really trust that you desire to help people meet their fitness goals, and it makes me want to train under you!

I have been working out for years and this is my first video of yours that I've ever seen! Thank you! I needed the refresher

I love how your explaining creatine and protein uses so well. Awesome

This is a gem of a video with such invaluable information. Thank you for posting!

I love this video. Thanks for taking the time to create it for us.

I just found your channel. Absolutely loved this video. It was an all in one. I'm female, 67! have been training since I was 30. I was always athletic, and I stopped to raise my little family. It will be one year since I started again, LOL better late than never. Weighing 136 at 5 feet tall I trained myself down to 120. I'm not going to lie, my body never forgot what it used to do. Almost one year later I tetter between 117 and 119. I'm so happy with my gains. My logic went like this, if I could stay at my current weight or even 120 and looked leaner as I gained weight, I knew I was putting on muscle. When I get on the scale, and I am 120 I am so proud because I still look athletically lean. My goal is not to be shredded. I don't plan on competing again I am having fun this time around. Infact, I look better now at 120 than I did off season in my 30's!. I never starve, I stay hydrated and take just a few supplements. Alpha Lopic Acid is a must to help repair the myelin sheath that covers our nerve cells. That has made a huge difference in my recovery. Honestly my biggest struggle is not getting to sleep, it's staying asleep. I wake up consistently after 4 hours! I don't want to take sleep aides, but now that I am retired, I will get up for a couple of hours, then go back to bed. I manage another couple of hours, but I sure would like those hours all in at once and I am able to nap after I train which is SO nice. Any other advice on this would be epic. You just got a new fan... I.look forward to checking out the rest of your channel. I shared this with my daughter, who is 31. I highly recommended your video because you just answered all the questions she has asked me, I'd just like her to hear it from you! Grateful and thank you!

This was very helpful. Its been 2 years of me consistently exercising, and I realize I'm still putting too many trainers in my workout, instead of focusing on the the exercises that I see working for me. Thank you!

thank you for all the free tips and information! congrats to you on your eating disorder recovery. i am recovering as well. i am looking forward to implementing your tips into my physical routine. sending you blessings, sister

wow thank you so much this was so helpful!!

I absolutely adore you and your videos! Super informative, realistic, motivating. Thank you!! ❤️❤️❤️

I’ve suffered from an eating disorder in 2020 and lost all of my weight and fat to the bone and weighed 97 lbs. Fast forward to today with consistent calories and weight training for a month or two after trying to figure it out for the past two years Im at 120 lbs !! Recently I’ve lost weight due to stress from work and I’m low key losing hope because getting to my goal seems so far away whenever I lose the weight I worked hard for, but I’m here to refresh my mind and gain back my motivation :))

Honestly, thank you so very much!!! You've answered every question I was thinking. You're amazing and definitely following 🤸💛

this video was SO well made and knowledgeable! thank you 🙏🏽

This was amazing Chiara! Thank you! Clear, concise and real. 💖🙋🏾‍♀️

To the point, rapid fire, and incredibly helpful.

Loved this so much. I can usually hope to get just 1 super useful thing out of a video like this, but I got a bunch here. Thank you! And so so refreshing to have a person talk positively about carbs and specifying the difference between the 2 types of carbs. Excited to implement.

This was the best and most informative fitness video I’ve ever watched on RU-vid

Thank you for going into so much detail, we appreciate you

One of the most informative video I ever saw in my fitness journey❤

Thank you for this, life saver. I've been working on my bootay growthand this all makes so much sense. I'm still learning, but this is so useful ☺️♥️🙌. Big thanxs

I have watched literally hundreds of booty building videos over the years and I am quite certain this is the best one I have ever seen. I learned alot and I am very eager to implement that newfound knowledge into my routine. Thanks so much for sharing! Great job!

This is THE best explanation on growing the glutes that I've ever heard, and I've been working out off and on for years. She's to the point and made it so clear! Im glad I found her!!!!

Bless you for this, I had anorexia for over 10 years. Still trying to recover - my metabolism is screwed and no muscle or strength to train hard. Hoping to change this gradually and get some curves back.

So informative and encouraging, thank you!

so glad i found this video, this whole time i was trying to work out how many exercises and how many times per week i should train. you made it super simple to understand and for the first time ever i dont feel overwhelmed ! thank you :)

Thank you, I’ll take all of this information into my plan

Thanks so much, this is such a great explanation for a beginner like myself! I've been watching so many workout videos but this one is by far the best and most informative with the least amount of "fluff." Love your energy and attitude!

You are absolutely stunning! Thanks so much for your advice! Can't wait to start incorporating these 💜🙏

Thankyou so much for all of this Chiara, this was INSANELY helpful and concise. Off to start my journey to building a dumpy now. thankyou for the information, inspiration and motivation

Thank you so much for this info! Before I watched your vid, I used to think is was best to workout the soreness so I would push myself to do it. Its good to know I can rest it off w no guilt 😅

I love your channel Chiara!! Thanks for all the info!

Thank you so much for sharing these precious tips ❤

Thank you so much for your content! Love your advice. ❤️

You are right! With progressive overload I have started and I do max until burn out. Always stomach is last to go but I am in it until the 🔚

This is amazing, thank you for all this info!! ❤

You are very direct and straight forward I like that :)

I do 2 scoops of protein plus oats strawberries berries kale after working out it’s helping out so far

Thank God Just came on here looking for this cause I want to start my fitness journey but my main target is glutes Let me relax and take notes, I have a feeling I will come back here in less than a year with amazing results

Thanks for all the clarification Kiara ! And I love your accent 😍

Best ved ever💕 super informative and honest🤗💕

I already got that bubble booty but I’m ready to see it’s full potential, thank ya for the thorough breakdown!

Hi Chiara! I just came across your channel and you look absolutely stunning. I’m doing fitness with a male personal trainer and he’s very helpful but I’m just not pleased with the fact that I’m in this endless cycle of getting visible abs - losing my plump glutes / getting plump glutes - abs not visible . I just noticed that when I don’t cut my carbs my glutes grow but my abs are a lot less visible. But I want to keep my glutes growing and also keep my abs visible. I hope you see this 🥰 have an amazing day!

Very great!!! To the point video! ❤ Very useful!

So real, love it!!

It's all about the diet. The work is the fun part, but eating right takes all of the discipline.

Chiara What An Excelente and Amazing Video. Thank You. 👍👍👌👌🙌🙌👏👏✨✨

Thank you so much!. You are exactly what I needed!

Best video out there, thanks 🙏

For protein after work out it’s recommended to consume it before the 30 minute or hour mark because that’s when your body needs it the most to start the healing process and to be less sore. That’s what I read somewhere.

I loved this!! Thank you so much for all this amazing advice. Definitely going to do all of this

can i just say, this is completely unrelated but i love your voice and listening to your talk 🥹🙈💞

Excellent content and very thorough! Thank You😊

Uh love this video sooo incredible and informative thanks 🙏. Any advice for cable kick backs at home? Or how much weight a beginner should start with for Squats? I started with a 50lb barbell. I hope that’s a good start

I do 100 crunches a night, 40 to 120 squats a night, and I also stretch and do yoga for no more than 30 minutes before bedtime. Around the afternoon/evening time, i eat 90%veggies/10%meat. A year later, i feel soo much better afterwards. This video is the cherry on top for me. Thanks i will take this advice 😊

Love this!! Thank you, I thought doing the same workout won’t help me grow😅 I love your videos!!! Literally your my inspo! 🥹🤎

Congratulations ❤thanks for sharing with us!!! Your amazing!!! 🎉

Before I even watch the rest of the video, wanna say I'm proud of you for overcoming anorexia ❤❤

When I first started I did SO many different exercises in one day 😅

Such a great video! Thank you! ❤

So much good info!!! Thank you!!!

I would love to have an one on one session with you. There’s so many different opinions and I just end up never losing weight or gaining muscle.

I Always do. Bulgarian split squat. Squats. Hamstrings and glutes

Thank you for this information. I love how you explain things.

This was so helpful! Thanks so much!

No lies about the carbs, I noticed I feel lightheaded during workouts

This has got to be one of the best fitness related videos I've ever seen from a female. This lady has just taught everyone what you would otherwise have to study at university for and the honesty and genuiness she's coming with is just superb. I studied human nutrition and biochemistry at university and everything she's just said is spot onnn.

You snapped fr

Damnnn girl that’s awesome progress

Squats and climbing are great but I love to just squeeze my glutes together while standing, some days I hold the squeeze for much longers to break down the muscles to rebuild bigger like the men do. I also do the blood type diet and intermittent fasting. GL

I never understood people that want to change their workout all the time. It's already such a hustle to think a good balanced program. Also my body start to get used to the exercises only after 2 or 3 weeks of training, I don't see myself switching so often. The recovery would be awful and the progressive overload minimal. I keep my program minimum 3 months and I'm happy with the progress.

Such a helpful video, thank you so much!

Wow your story is amazing. I am trying to become healthier suffering from anorexia. I appreciate your help and encouraging extra calories for healthy gains. Thank you.

Your videos are the most helpful!❤Do you do the same leg/glute workouts all 3 days or do you switch them up a little?

A lot of times it doesn't apply to petite women. I've been mislead many times by people I paid to help me 😢 so upping calories is hard to do on your own as a petite

This video was actually very informative

Great video!!! ❤️

Thank you sooo much for all the effort you put into making this video for us ❤ I have a question: I'm a beginner and I've started with a few workouts, I'm doing 8x3 and only using my body weight, but I increase reps x2 every time I do the workouts. I felt very very sore the first time, but the next time when I did 10x3 I felt the burn in my glutes during the workout, but didn't feel sore after... Does that mean my exercise didn't work as well? Should i increase reps more than x2? Thanks ✨😍

Thank you for this. My partner is a body builder, and he can eat out a whole fridge in days. He is always telling me that I dont eat enough if I ever want to build muscle. Also your tip on mastering a move instead of doing lots of different exercises is genius. Makes total sense!

My Gosh girl!!! Thank you so much for your share 🙏

Great information! Thank you so much.

How long did your transformation take ? How many times per week and for how long for each day?

Hi dear Chiara....is it possible to reduce the cellulite in your lower body area including the tighs? have you ever had cellulite? I'm very thin (size 2 US), but one morning waking up noticing so much cellulite all over my lower body and now it's noticeable even in the back area...any advice if you've experienced it 🙏

Outstanding bottom of the line info!

Thank you! Great info.I love glute bridges but I do other exercises as well.I can’t go to the gym so all at home with just resistance bands.

Can the hip abduction machine be considered as an accessory workout for the medius and Maximus gluteus? Ty!❤

Great video! ❤

Good for you, that’s a very hard condition to overcome. Thanks for sharing. Your gorgeous girl.

This is very helpful, but how about growing booty at home, is it possible with limited weights at home..?

What if you have a bit of a belly? I gained a bit and i usually store it in my that area(unfortunately)....should i still be eating high carbs? If i eat what you suggested and did lots of weight training would that belly eventually go away? Should i aim to lose this bellyfat first or will it naturally go away if i follow your protocol?