HOW TO BUILD YOUR GLUTES until you get BBL comments 

got a few of these comments after my last bulk, let's talk about it 🥰😇

the title is so iconic lmaoooo

- Progressive overload is important. Gradually increase weight or decrease rest periods over time to continuously challenge the muscles. - Higher reps of 10-15 per set are best for growth. Make sure each rep is full range of motion with good form. Half reps won't yield results. - Focus on compound lower body exercises like squats, lunges, hip thrusts that work the glutes from multiple angles. These exercises are most effective. - Go low and slow on each rep to really feel the glutes contracting. Hold for 1-2 seconds at the bottom to maximize time under tension. - Proper nutrition is also important to support muscle growth. Eat enough calories and protein to support new muscle development. - Do 3-4 sets of each exercise per session, training glutes 2-3 times per week.

I'm a guy who watches your videos, because I feel like the masculine part of the fitness industry is more focused on ego lifting and not on wellness and doing the exercises right... Lots of love and support from Canada! (For the guys who might read this comment, I said "love" because of the expression, not because I am a simp)

Dose anyone’s glutes look super juicy from the side profile but if you look at yourself standing straight from the back you look flat ??? 😅

I’ve been LOVING the daily posts😩 Great job❤️

I think that’s the best summary of how to build muscle I have seen in my 7 years of watching fitness-content as it really includes everything

We are being SHOWERED with vids recently🥹 tysm Sophie, we appreciate and love you so much 😭💕

Loved this one. Even if the info is repeated in other videos, we love new content that inspires us! Love how you address the haters with positive info on how everyone can get these results instead of making it about yourself. You know that you've put the work in. Was neat to see you training with Mr. O!

You’re blessing us with all these uploads

Please keep posting these videos, it’s so motivating!!

Sophie I really really appreciate you and your daily vlogs and your vlogs are so so motivating for me😭😭♥️♥️♥️

I love that you’re being more real in your videos!

I'm really glad you don't allow haters to get you down. In my thinking those people are jealous and too lazy to put in the work you do, so instead they throw shade. You just keep on going girl and ignore them. More fuel for the fire.

These videos are so helpful, gives more understanding behind the rationale and use of your app, thank you. Also such a great video in general, with the flashbacks to advise you've been given.

You really are a gem of the fitness bubble on social media✨🏋🏼‍♀️❤️

Girl you look GREAT!! Definitely following these tips 😉

Girl I love this title! I got comments that I had done a BBL in college (I didn’t btw 😂) a bunch of girls decided to spread that as a rumor around college and to be honest I felt so flattered 😌 I mean it’s a huge compliment right?

You are so motivating! Love the daily content ❤️

Appreciate all the hard work you do 💪❤️

Thank you so much for these tips! I am currently trying to build my glutes (doing it since November last year), but I can only go to the gym 2-3 times/week. I only train glutes, but I also do a quick session of intense ab workout after my warm up. I am glad that I use a couple of the tips you presented here, it means I am on the right path. I keep notes of my sets, reps and weights, but I'm finding it hard to track my food, I am eating more or less intuitively, just making sure I'm having enough protein and carbs. I'm eating more than I used to (sometimes I was still hungry after meals), but I'm scared to commit to a full bulk as I'm only focusing on the glutes rn and as I said, I don't have time nor energy for more than 2-3 gym sessions per week. Thanks again and I'm definitely looking forward to your future videos.

People don’t realize that you angles and leggings in pics makes you look so much more different than real life.

Looovveee this video❤!!! This is my first time visiting this channel and I am so happy I’ve found you! I just started going to the gym more consistently at the start of this year and I’ve been slightly confused on how to progress overload effectively as well as understanding hypotrophy. You are so educated on fitness and I was able to learn so much!!

I’ve watched since a few years ago, and seen enormous growth in your muscle volume.

Love your insightful exchange with Mr. Olympia! 💡

Love love this Vlog. The info you provided on building glutes the right way was great thank you!! 🙌🏼

your eyes are so stunning wth i cannot stop looking. youre literally the most gorgeous girl

Downloaded your app because I love that you’re about the science and wellness and how that sculpts your body, rather than just choosing social media fitness trends!

Thank you for a wonderful video! Just subscribed. Also your workout buddy looks so friendly and caring ❤️

Girrrrrrrl❤ you just spilled the tea. Thank you!

Sophieeeee!! ❤ It would be great if you showed us what your intuitive eating/menu looks like during your journey. At least on some days 😊

The thumbnail😂, the title of this video, and the content are everything! Great job!

You are drop dead gorgeous and such an inspiration!!! Thank you so much for the content 🎉✨

Hello from San Diego California love the content me n my wife love what u do thanks n keep up the good work

Thank you sm for share ur knowledge and experience and bring ur calm energy too🤍🫶🏼👑

That's Doran Yates!!! That's awesome and thanks for the tips!!!

Omg thank you so much 😊 I’m glad you posted this because I love your channel.❤❤❤ (Also I’m early!!!)

Ur my dream woman fr. Very happy for you and your success

Are my aesthetic inspiration for everything, working out, fashion, hair, beauty, grace, and authenticity

The best video I have seen today ❤

Thanks for the tip, Will try that too 😊

Thank you for this great video ❤

Please post everyday, forever ❤

I've been hitting a plateau recently and this video couldn't be more timely. I also went on a vacation for ten days and I'm feeling like my usual weight for exercises is so hard to hit lol. But this is inspiring me to take a different approach ❤

Thanks girl, I adore you!!! I’d say Squats and lunges are hardest in the lengthened position though, not really midlength

I have no idea what was said 😅

Thanks for the tips! You explain things so well and simple. Also, where is your hoodie from? 😍😂

This title is ICONIC 💅🏼

Hele fijne uitleg!!

nice work!!!!!!! Good video! God Bless!

Good quality commentary 👍

Please talk about your Weight increase guideline. I love your diet podcast. Would you do a new one with any updates?

Can you do more at home workouts ? People that live in big cities have a hard time going to the gym cuz there are so many people there we can’t really get on the machines

great tips!!

BBL is such a funny term for me, as a Brazilian, neither on my brightest dreams we have that hahah congratulations, you are such an inspiration to me! ❤

Oh boy. Your body can really change in one year, and I'm telling from a "regular" person stand point, I'm on a superavit, trainning around 4 times a week. (sometimes failing and doing 2-3, but hey, life happens), been through different styles of training, still adapting to my goals, but nonetheless huuuuge improvement in a year. What I think changed the game for me, was actually been on a "constant overload" whether you prefer to increase weights or reps, mix, you do you, but I figure I would often go to the gym and don't really challenge myself, I would "settle", I wasn't pushing, there was really gentle soreness, I was basically completing the routine on the minimum effort. Does that work as exercise? yes. But it didn't seem to really "grow" much further for me. Of course you need to rest, and you don't want to hurt yourself, some days will be less, some days will be more, you have to respect that, but it's about constantly challenging yourself.

amazing advice

You should do podcasts series, I will be the first one listening 🥰🥰🥰💫💫

Needed to hear this I have trouble going up in weight but I got to if I want to see better results

You realy tell us good things here. You describe the Problem i had over one year and i tried many things ANDD After a Long time i could See what was my problem

Lekker sophie❤ thanks, ga het proberen. Nu ben ik al tijdje op dezelfde oefeningen aan het hangen en gisteren weer RDL met 25KG gedaan. Ik heb spierpijn als de malle. Dus inderdaad, verandering is goed! En je ziet er prachtig uit.. dikke kuss.

On your app don’t you recommend doing hypertrophy ranges for 4 weeks and then 6-8 rep range ( so heavy loads I assume) for another 4 weeks? Wouldn’t that be the same amount of both types of training?🙃

The caption 😭🤌🏼

Please share what lipstick you're wearing in the intro ❤so lovely

Hey, thank you for your tips ! I have a small question : if I have 2 glutes sessions per week, should I do the exact same exercices during those two sessions or should I change them ? Thank you for your answer :)

What is a moderate rep range for you? ❤ if you’re not lifting heavy weights, then around how many reps are you doing? I’m wondering thank you!

Tbh i just subscribed based solely off that video title lmbo i love it… i support the non gmo organic 🎂🎂community

Hahaha love the title of this video !!

How do you eat after a cut? Did you just go back to eating like normal or did you reverse diet?

I'm a guy, this is an issue that will never affect me directly. Yet these comments piss me off so fucking much, people are so trigger happy with BBL and Pads. Particularly Pads, its like jesus christ look up an anatomy chart. Look at stage ready bodybuilders with no fat, that is literally the shape of a gluteal muscle. The ignorance people use to justify their cope just pisses me off too much.

LOVE THE CLAPBACK TITLE 😂🎉🎉🎉

You look great 👏 ❤❤❤ Blessings

Omg Sophie, Dorian Yates giving you some tips 😍 ❤ Lucky you 💪

Do u wear Padded Shorts? Butt padding?

Do you have a program that will set us up for alll these tips?

Lemons into lemonade 💕 gagged at the title 😂

Is it possible to grow the flutes and not grow large thighs ? Can you share some moves for this please

How many glutes exercises do you do every times you do glutes?

I have a busy schedule and can only workout 3 days a week. What would be the best workout split for me?

Ho lee you trained with Dorian wow

Hello from Ukraine! Sophie, you are my the best English teacher ❤ like your videos very much!

I lost 55lbs sadly i have no muscles 😢 I'm ready to get stronger!

that makes so much sense :)

"Let's go," Gal Yates 🤩

6:54 today years old to discover there’s a difference of building strength or building muscle

Does this rule only apply if you’re trying to get bigger muscles? Like if I’m just trying to be lean would I just sit in a high rep range? Not sure if that’s a dumb question

The title though😂 love it

Idk why but when I do higher rep ranges my central nerval system doesn't quite fire and it usually just hurts my tendons even if I focus on form. Low reps high weight makes me fire right away and I'm not as gassed out mentally afterwards which is really weird. It's kind of annoying because I know hypertrophy rep ranges would be better, so I usually do drop sets afterwards

When you talk about frequency, if I have a busy job on my feet 40 hours a week, should I still be training glutes twice a week? That's what I currently do

How do you always have someone there to spot you on your last rep?

So basically, in regards to your first tip about hypertrophy, just keep changing up the work outs, reps and weight so that your muscles keep getting challenged?

lol I love this. I want BBL accusations also. ❤

Hahaha omg I’m dying. Literally on every short you posted during the 30 day thing, the same people commenting the same exact thing. It’s like you don’t even know what a bbl looks like cause this is not one.

I see that the thing about glorious glutes like hers is that you can tell they’re real because her *legs* are proportionately shaped - her physique makes sense because it’s representative of her very hybrid split profile (she does a lot more cardio than other gymfluencers I’ve seen). I’ve been complemented on my ass before, and as a guy I’ve found that what worked best for me was actually *ruck marches* - I’d do like 30lb trotting pace ruck jogs specifically with my recovery shoes with thick foam. I know that weightlifting is the go-to way to achieve hypertrophy in choice areas, but I think there’s something to be said about weighted running because it’s basically thousands of mini-reps + it trains the entire glute and leg chain of muscles that need to work together to run. So when doing her exact routine in this video for weights, and when doing cardio you adopt rucking runs, I’m very sure that you will grow the glutes.

my issue is when doing it for strength sometimes i have issues with my breathing. i’m probably doing wrong breathing techniques because i get light head and want to faint or throw up 😬 another thing is gaining muscle in the glutes but my belly stays bloated :/

Is it possible to be stuck on a plateau even though the muscles are sore 1-2 days after training?

Video title 😂

awesome ❤

Any home workouts

How do I get the booty without getting big muscular legs!!! I’m a beginner so I’m not worried about it now but down the road that’s a concern