Lenise 🧚🏽‍♀️

Glutes got bigger, fuller, and lifted in 9 months. December 2025 to September 2026.

That’s body recomp, losing fat while building muscle at the same time.

I only do 4 glute movements, twice a week: thrust, hinge, squat/split squat, abduction. That’s it.

I hate universal programs. If your trainer’s got you on one, they either scamming you or robbing you. No in between. Everyone’s muscle fiber makeup, limb length, and recovery capacity is different, what works for their hinge won’t load the same for yours.

Fast reps and conditioning don’t grow glutes, tension does. Stop wasting your time on seven different movements. Train the functions, overload progressively, recover, stay consistent.

More exercises doesn’t equal more growth.

#fyp #gains #discipline #gym #fitness