The Secret to Growing Your Glutes

You may be tired of hearing about this one, but this is probably the biggest secret to growing your glutes. The greatest part about this however, is that our resistance bands can help you 😉


Mind to muscle connection is basically feeling the muscle work,

therefore making it work harder during exercise. Does that make sense? The more you focus on what you are doing and how you are moving the muscle the more progress you can make. This is due to placing the muscle under necessary pressure.

Your muscles respond to signals from the brain so make sure you are helping to fire those glutes! If you remember our post about glute activation you will remember that there is such a thing as glute amnesia. Work your mind focus on your muscles as much as you work the actual muscle. Then you’ll be breaking into that glute growth for sure.


I absolutely love the fact that my resistance band helps me do exactly this.

It just takes my training to the next level. That glute burn means I zone in on what the band is doing to my glutes. Remember that exercise is more than just physical, it takes mental power to get your body and workout to another level. Get your mind into your muscles and grow them!


Do you rush your workouts?


I think a lot of us are guilty of this, we have places to go and people to see and end up rushing everything. This doesn’t mean that your workout must suffer though. Shorter workouts are not the end of gains, but you do need to take care of a few things if you want that booty to grow!

Let me help you with a few pointers to make the most out of your limited time:

  • Time under tension

Try and keep each movement slow and purposeful. You could use pulsing reps, drop sets and even timing a movement instead of count reps. You don’t need a million exercises in that time, just good form and execution.

  • Use your glute activation drills

Get your glutes firing during a short workout – you don’t want to leave without having woken up your glutes. Grab your band, do some activation drills and grow those peaches!

  • Consistency

Any workout is better than no workout. Consistency can take you far on your gains journey, just keep at it and you will see a difference. Don’t cancel a workout with yourself, it is a commitment after all and you never let anyone else down do you?

  • Eat right post training

Broken record over here right, but fueling those fatigued muscles is what is going to allow you to make progress – so do exactly that! Ideally good carbs and clean protein to get you on your way to a perky booty 😉


Written exclusively for By Fit Farm Girl by Izzy!

Isilda Da Costa is a personal trainer and women’s fitness specialist who, if she isn’t at the gym training, is busy researching the most up to date information for growing those muscles. She has combined her love of everything healthy by being a health coach in her own health shop in Swaziland. Follow along on



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