6 Best Glute Exercises for Growth (What Actually Works)

If you've ever stepped on the scale, noticed sudden weight gain, and wondered whether you're bloated, retaining water, or gaining fat, this episode is for you.In this episode, I'm breaking down 7 signs it's water weight and 4 signs it may be body fat. I'll explain how sodium, poor sleep, intense workouts, stress, and increased carbs can cause weight fluctuations—and why a sudden jump on the scale doesn't necessarily mean you've gained fat.I'll also share real client examples and my own experiences to explain how untracked meals, cheat days, rising weekly weight averages, and increasing waist measurements can signal actual fat gain. We'll discuss why consistent tracking and nutrition adherence matter when you're trying to lose body fat.Whether you're struggling with water retention, a weight loss plateau, or unexpected scale fluctuations, this episode will help you understand what's happening with your body and make smarter decisions about your fat loss goals.Timestamps: 7 Signs It's Water Weight- [00:00 – 04:17] – Water Weight vs. Body Fat: How to Tell the Difference- [04:17 – 06:50] – #1: High Sodium Intake & Water Retention- [06:50 – 08:57] – #2: Sudden Overnight Weight Gain- [08:57 – 10:37] – #3: Poor Sleep, Cortisol & Water Weight- [10:37 – 14:30] – #4: Workout Inflammation & Temporary Weight Gain- [14:30 – 19:58] – #5: Sudden Increases in Body Measurements- [19:58 – 21:32] – #6: Swollen Joints, Hands & Ankles- [21:32 – 24:10] – #7: Increased Carbs & Glycogen Water Retention4 Signs It May Be Body Fat- [24:10 – 32:05] – #1: Frequent Untracked Meals & Hidden Calories- [32:05 – 37:16] – #2: Cheat Meals Turning Into Cheat Days- [37:16 – 40:36] – #3: Rising Weekly Weight Averages- [40:36 – 46:29] – #4: Increasing Waist Measurements & Low Activity- [46:29 – 49:53] – Water Weight vs. Fat Gain: Tracking Progress & Taking ControlLinks & Resources:Purchase The Complete Fat Loss Guide:https://coryfit.com/product/the-complete-fat-loss-guide/Purchase The Glute Building Blueprint:https://coryfit.com/product/the-complete-glute-building-program/https://coryfit.com/⁠Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15min⁠Consults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultationFor more content, follow along:⁠Instagram⁠: https://www.instagram.com/cory_fit/Patreon⁠: https://patreon.com/CoryFit?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

Want to grow bigger glutes but aren't sure which exercises actually deliver results? In this video, I'm breaking down my favorite glute-building exercises, the techniques I use, and the training mistakes that could be holding back your glute growth.I'm walking you through B-stance Romanian deadlifts (RDLs), barbell RDLs, Bulgarian split squats, walking lunges, front squats, and Smith machine split squats—explaining how to improve hip stability, maintain tension, progressively overload, and train your glutes effectively.I'll also explain why feeling a muscle burn doesn't necessarily mean you're building muscle, why you shouldn't turn every squat into a hinge to avoid growing your quads, and why hip thrusts aren't essential to my current glute-training program.These are the exercises and training principles I've used to transform my own glutes and help my clients build stronger, more developed physiques.Whether you're a bikini competitor, a wellness athlete, or simply a woman trying to grow your glutes naturally, this episode will help you get more out of your lower-body workouts.Timestamps:- [00:00 – 02:01] – Best Glute Exercises & Training Principles for Muscle Growth- [02:01 – 07:50] – #1: B-Stance RDLs- [07:50 – 09:39] – #2: Barbell RDLs- [09:39 – 12:41] – #3: Split Squats- [12:41 – 14:49] – #4: Walking Lunges- [14:49 – 16:16] – #5: Front Squats- [16:16 – 17:35] – #6: Smith Machine Split Squats- [17:35 – 19:19] – Are Hip Thrusts Necessary?- [19:19 – 20:13] – My Glute Growth Program & Training TakeawaysLinks & Resources:Purchase The Complete Fat Loss Guide:https://coryfit.com/product/the-complete-fat-loss-guide/Purchase The Glute Building Blueprint:https://coryfit.com/product/the-complete-glute-building-program/https://coryfit.com/⁠Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15min⁠Consults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultationFor more content, follow along:⁠Instagram⁠: https://www.instagram.com/cory_fit/⁠Patreon⁠: https://patreon.com/CoryFit?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

Are you constantly trying to lose more body fat but still aren't getting closer to your dream physique? What if the answer isn't losing another five pounds, but building more muscle instead?In this episode, I share a real client coaching case study that reveals how easily we can misjudge body fat, muscle mass, and physique goals. Using progress photos from my own bodybuilding career, I break down the differences between competition-level conditioning and a sustainable everyday physique, including what it actually took to achieve those looks.We also discuss glute growth, building muscle without excessively growing your legs, and the difference between bikini and wellness bodybuilding physiques. I explain how Instagram posing, camera angles, and unrealistic body comparisons can distort your expectations, and why staying lean year-round may actually be preventing you from building the muscle you want.Finally, I share my experiences with extreme dieting, bodybuilding prep, and the fear of gaining weight during a muscle-building phase. If you're struggling to decide whether to lose fat or build muscle, this episode will help you rethink your physique goals, understand what meaningful progress requires, and create a more realistic, sustainable approach to achieving your dream body.Timestamps:- [00:00 – 03:48] – Setting Realistic Physique Goals: A Client Case Study- [03:48 – 06:53] – Why Relaxed Progress Photos Matter More Than Posing- [06:53 – 10:57] – Glute Shape, Body Fat Distribution & Physique Comparisons- [10:57 – 14:23] – My 2021 Bikini Prep: Extreme Dieting & Getting My Pro Card- [14:23 – 16:08] – My 2022 Bodybuilding Prep & Getting Too Lean- [16:08 – 19:10] – My 2024 Fat Loss Phase & Why I Didn't Compete- [19:10 – 21:51] – The Sacrifices Behind an Elite Bikini Physique- [21:51 – 25:17] – Why Fear of Weight Gain Limits Muscle Growth- [25:17 – 28:41] – Body Fat, Muscle Mass & Bikini vs. Wellness Physiques- [28:41 – 31:44] – Glute Growth Without Bigger Legs & Building Phase Expectations- [31:44 – 35:12] – How Instagram Posing Changes Glute Shape & Body Proportions- [35:12 – 39:31] – Social Media Comparisons, Body Image & Unrealistic Standards- [39:31 – 43:53] – Why Staying Lean Can Prevent Muscle Growth- [43:53 – 46:57] – Overcoming Weight Gain Fears, Coaching & Glute-Building Resources- [46:57 – 49:15] – Sustainable Physique Goals & Accepting Your Everyday BodyLinks & Resources:Purchase The Complete Fat Loss Guide:https://coryfit.com/product/the-complete-fat-loss-guide/Purchase The Glute Building Blueprint:https://coryfit.com/product/the-complete-glute-building-program/https://coryfit.com/⁠Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15min⁠Consults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultationFor more content, follow along:⁠Instagram⁠: https://www.instagram.com/cory_fit/⁠Patreon⁠: https://patreon.com/CoryFit?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

Are you stuck at the same weight despite being in a calorie deficit? Or are you training hard, eating more, and still struggling to build muscle?In this episode, I break down why your body probably isn't stubborn—and what might actually be preventing you from seeing progress.I walk through how I troubleshoot fat loss plateaus with my coaching clients, why calorie tracking and dietary adherence matter, and how I determine whether someone needs to adjust their calorie deficit.On the muscle-building side, I explain why eating enough to support growth is essential, how to assess whether you're making progress in a calorie surplus, and why tracking your training performance is just as important as monitoring your weight.We also get into progressive overload, training close to failure, exercise technique, and stability. I share why increasing weights every week isn't always productive and how to recognize when poor positioning or limited stability—not a lack of strength—is holding back your lifts.Ultimately, if you're struggling to lose fat, grow your glutes, or get stronger, the answer probably isn't that your body refuses to change. It's about identifying the specific factors limiting your progress and making better-informed adjustments.Timestamps:- [00:00 – 03:24] – Is Your Body Stubborn? Fat Loss & Muscle Growth- [03:24 – 04:28] – Why You're Stuck at a Weight Loss Plateau- [04:28 – 05:31] – Adjusting Calories After Checking Diet Adherence- [05:31 – 08:32] – Tracking Consistency & Breaking Fat Loss Plateaus- [08:32 – 11:12] – Why You're Not Building Muscle: Calories & Surplus- [11:12 – 12:36] – Tracking Strength & Progressive Overload- [12:36 – 14:20] – How Long Does Muscle Growth Really Take?- [14:20 – 16:03] – Why Increasing Weights Too Fast Backfires- [16:03 – 18:11] – Training Close to Failure & Rep Progression- [18:11 – 20:35] – Exercise Technique, Stability & Strength Plateaus- [20:35 – 21:45] – Fixing Progress Plateaus & Coaching SupportLinks & Resources:Purchase The Complete Fat Loss Guide: https://coryfit.com/product/the-complete-fat-loss-guide/Purchase The Glute Building Blueprint: https://coryfit.com/product/the-complete-glute-building-program/https://coryfit.com/⁠Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15min⁠Consults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultationFor more content, follow along:⁠Instagram⁠: https://www.instagram.com/cory_fit/Patreon⁠: https://patreon.com/CoryFit?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

How quickly should you be losing fat or gaining weight when your goal is to build muscle?In this episode, I break down how I determine realistic rates of weight loss and muscle gain for my coaching clients, including how to set calorie deficits and surpluses that support progress without sacrificing muscle or accumulating unnecessary body fat.I explain why I typically start with a 500-calorie deficit for fat loss, when a smaller deficit or maintenance calories might be more appropriate, and why aggressive dieting can compromise training performance, recovery, and muscle retention.We also discuss mini cuts, weight loss plateaus, and how to evaluate progress when scale fluctuations make it difficult to know whether your diet is working.On the muscle-building side, I share why I generally prefer smaller calorie surpluses, how to determine when it's time to increase calories, and why accurate food tracking matters just as much during a growth phase as it does during fat loss.Ultimately, successful fat loss and muscle growth require more than hitting a calorie target. You need realistic expectations, measurable progress, and a strategy you can adjust based on your results.Timestamps:- [00:00 – 04:58] – Setting Realistic Weight Loss & Muscle Gain Goals- [04:58 – 10:00] – Fat Loss Rate: Choosing the Right Calorie Deficit- [10:00 – 13:29] – When to Start at Maintenance Calories- [13:29 – 16:25] – Creating a Calorie Deficit: Diet vs. Cardio- [16:25 – 21:39] – Aggressive Fat Loss & Preventing Muscle Loss- [21:39 – 22:38] – When Faster Weight Loss Makes Sense- [22:38 – 24:04] – Mini Cuts vs. Longer Fat Loss Phases- [24:04 – 25:32] – Weight Loss Plateaus & Tracking Accuracy- [25:32 – 30:31] – Muscle-Building Phases & Calorie Surpluses- [30:31 – 35:55] – When to Increase Calories for Muscle Growth- [35:55 – 39:25] – Adjusting Your Rate of Weight Loss or Gain- [39:25 – 43:03] – Fat Loss Coaching, Glute Growth & Final ThoughtsLinks & Resources:Purchase The Complete Fat Loss Guide:https://coryfit.com/product/the-complete-fat-loss-guide/Purchase The Glute Building Blueprint:https://coryfit.com/product/the-complete-glute-building-program/https://coryfit.com/⁠Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15min⁠Consults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultationFor more content, follow along:⁠Instagram⁠: https://www.instagram.com/cory_fit/⁠Patreon⁠: https://patreon.com/CoryFit?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

What does it actually take to build an Olympia-level bikini physique naturally?In this episode, I'm joined by natural IFBB Bikini Pro and Olympia competitor Meg D’Ginto to discuss her bodybuilding journey, how she's built muscle without performance-enhancing drugs, and what it takes to remain competitive as bikini bodybuilding standards continue to evolve.We cover natural versus enhanced bodybuilding, longer offseasons, progressive overload, training intensity, and why recovery is just as important as how hard you train. Meg shares how reducing her training frequency helped her build more muscle, why she continues to compete naturally, and how her approach to training and physique development has evolved.We also discuss glute and quad development, biomechanics, posing, competition pressure, and why patience and consistency matter more than chasing faster results.Ultimately, building your best bikini physique isn't about training more or taking shortcuts. It's about maximizing your training, recovery, and execution while giving yourself enough time to grow.Timestamps:- [00:00 – 04:43] – Meg D’Ginto's Olympia Journey & Bikini Standards- [04:43 – 08:44] – Building Muscle Through Longer Offseasons- [08:44 – 16:59] – Natural vs. Enhanced Bikini Bodybuilding- [16:59 – 23:50] – IFBB Pro Growth, Posing & Competition Feedback- [23:50 – 33:04] – Stage Confidence & Bodybuilding Mindset- [33:04 – 40:01] – Building an Olympia Physique Naturally- [40:01 – 46:47] – Training Intensity & Progressive Overload- [46:47 – 52:13] – Glute Training, Biomechanics & Muscle Growth- [52:13 – 57:38] – Training Less, Recovery & Rest Days- [57:38 – 64:29] – Bikini Training Split & Physique DevelopmentLinks & Resources:Follow Meg On Instagram:https://www.instagram.com/meg.dginto/?hl=enWork With Meg: https://www.bairaesthetics.com/pages/2024-apply-nowPurchase The Complete Fat Loss Guide:https://coryfit.com/product/the-complete-fat-loss-guide/Purchase The Glute Building Blueprint:https://coryfit.com/product/the-complete-glute-building-program/https://coryfit.com/⁠Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15min⁠Consults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultationFor more content, follow along:⁠Instagram⁠: https://www.instagram.com/cory_fit/Patreon⁠: https://patreon.com/CoryFit?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

What’s the difference between being disciplined with your diet and becoming overly restrictive?In this episode, I break down the difference between being strict versus restrictive with fat loss, nutrition, and training. Being strict can mean having structure, boundaries, and clear goals while still being able to adapt when life doesn’t go according to plan. Restriction often comes from fear, guilt, anxiety, and feeling like one deviation means you’ve failed.I cover scale anxiety, overeating, tracking calories, social events, flexible dieting, and diet adherence, and explain why your reaction when the plan breaks can reveal more than the behaviors themselves. I also discuss why saying no to food isn’t automatically unhealthy, why flexibility still requires boundaries, and how unrealistic expectations around weekly weight loss can make dieting harder.Ultimately, you don’t need to punish yourself to lose fat or build your dream physique. You need a plan you can execute honestly, the flexibility to adapt, and the ability to keep moving forward when things aren’t perfect.Timestamps:- [00:00 – 03:55] – Strict vs. Restrictive Dieting: What’s the Difference?- [03:55 – 09:10] – Structure, Boundaries & Diet Adherence- [09:10 – 11:18] – What Makes a Diet Healthy or Unhealthy?- [11:18 – 14:12] – Scale Anxiety, Control & Dieting Neurotically- [14:12 – 18:30] – Restrictive Behaviors Around Food & Tracking- [18:30 – 21:33] – Social Events, Food & Trusting Your Decisions- [21:33 – 22:47] – Why You Can’t Say Yes to Everything- [22:47 – 24:16] – Guilt After Going Off Your Diet- [24:16 – 30:38] – Flexible Dieting & Realistic Weight Loss Expectations- [30:38 – 37:31] – Why Punishing Yourself Won’t Improve Fat Loss- [37:31 – 40:46] – How to Stop Being So RestrictiveLinks & Resources:Purchase The Complete Fat Loss Guide:https://coryfit.com/product/the-complete-fat-loss-guide/Purchase The Glute Building Blueprint:https://coryfit.com/product/the-complete-glute-building-program/https://coryfit.com/⁠Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15min⁠Consults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultationFor more content, follow along:⁠Instagram⁠: https://www.instagram.com/cory_fit/⁠Patreon⁠: https://patreon.com/CoryFit?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

Is your dream physique actually attainable—and are you willing to do what it takes to achieve and maintain it?In this episode, I break down the framework I use to determine whether a fat loss or muscle-building goal is realistic. I explain why you need to look honestly at the gap between your current physique and your goal, how social media can distort what you think is achievable, and why you can’t know the day-to-day sacrifices behind someone else’s physique.I also cover why PEDs and enhancements can’t replace nutrition, training, and commitment, why being afraid to gain weight can sabotage muscle growth, and the physical and psychological consequences that can come with getting extremely lean. Ultimately, achieving your dream physique isn’t just about whether it’s theoretically possible—it’s whether your lifestyle, timeline, and level of commitment can support it. Timestamps:- [00:00 – 04:45] – Is Your Dream Physique Actually Attainable- [04:45 – 08:00] – Your Current Physique vs. Your Goal Physique- [08:00 – 15:36] – Are You Really Doing Everything You Can?- [15:36 – 18:51] – The Reality Behind Physiques You See Online- [18:51 – 22:21] – Afraid to Eat? Why You’re Not Building Muscle- [22:21 – 25:45] – Why PEDs Won’t Replace Training & Nutrition- [25:45 – 27:25] – The Consequences of Getting Extremely Lean- [27:25 – 30:38] – What Your Dream Physique Actually Requires- [30:38 – 31:44] – Patience, Progress & Building Your PhysiqueLinks & Resources:Purchase The Complete Fat Loss Guide:https://coryfit.com/product/the-complete-fat-loss-guide/Purchase The Glute Building Blueprint:https://coryfit.com/product/the-complete-glute-building-program/https://coryfit.com/⁠Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15min⁠Consults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultationFor more content, follow along:⁠Instagram⁠: https://www.instagram.com/cory_fit/⁠Patreon⁠: https://patreon.com/CoryFit?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

When should you modify your workout—and when should you stop overthinking it and just follow the program?In this episode, I break down my framework for making smart training modifications without sacrificing muscle growth. I explain how I decide whether a workout needs to change based on recovery, stress, sleep, menstrual cycle symptoms, stability, warm-up performance, equipment availability, and other factors that can affect how you perform in the gym.I also walk through exactly how I modify squat and hinge days when I’m under-recovered, including alternatives for barbell squats and RDLs, and why your replacement exercise should still accomplish the purpose of the movement you’re replacing. A kickback isn’t an equal substitute for a squat just because they both train your glutes.I cover hip thrusts versus squat and hinge patterns for glute growth, cable and rowing substitutions, what to do when a machine doesn’t fit your body, and how to shorten a workout without skipping the warm-up. The goal isn’t simply to check the box and finish your workout—it’s to make modifications that preserve the quality and intention of your training while working with what your body and environment can handle that day. Timestamps:- [00:00 – 05:22] – When Should You Modify Your Workout?- [05:22 – 09:00] – Why Do You Want to Change Your Training?- [09:00 – 16:31] – Under-Recovery, Warm-Ups & Training Performance- [16:31 – 19:00] – Your Menstrual Cycle & Strength Changes- [19:00 – 21:57] – External Factors That Can Disrupt Your Workout- [21:57 – 25:32] – How to Structure a Modified Training Session- [25:32 – 29:45] – How to Modify Squats & Compound Exercises- [29:45 – 33:58] – How to Modify RDLs & Hinge Movements- [33:58 – 37:19] – What to Do When Gym Equipment Is Occupied- [37:19 – 40:22] – How to Substitute Exercises When Equipment Is Unavailable- [40:22 – 44:00] – The Biggest Exercise Substitution Mistake- [44:00 – 46:49] – Hip Thrusts vs. Squats & Hinges for Glute Growth- [46:49 – 50:24] – Cable, Row & Machine Exercise Substitutions- [50:24 – 54:03] – Short on Time? Don’t Skip Your Warm-Up- [54:03 – 57:53] – Gym Boundaries, Rest Periods & Staying FocusedLinks & Resources:Purchase The Complete Fat Loss Guide:https://coryfit.com/product/the-complete-fat-loss-guide/Purchase The Glute Building Blueprint:https://coryfit.com/product/the-complete-glute-building-program/https://coryfit.com/⁠Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15min⁠Consults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultationFor more content, follow along:⁠Instagram⁠: https://www.instagram.com/cory_fit/Patreon⁠: https://patreon.com/CoryFit?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

If you’re tracking your calories, following your diet, and still not losing weight, there may be something in your food tracking that you’re unintentionally missing.In this episode, I walk through my 7-point fat loss checklist for figuring out why the scale isn’t moving even when you think you’re 100% adherent. I cover untracked calories, weighing foods raw versus cooked, batch cooking, inaccurate food logs, sodium fluctuations, food variety, and the mistake of tracking net carbs instead of total carbs.I also explain how water loss during cooking can change food weight, why seemingly small tracking errors can erase your calorie deficit, and how sodium, food volume, and digestion can create scale fluctuations that look like a fat loss plateau.Before you lower your calories or assume your metabolism is the problem, use this checklist to tighten up your data and identify what may actually be keeping the scale from moving.Timestamps:- [00:00 – 02:54] – Why You’re Not Losing Weight Despite Tracking Calories- [02:54 – 06:34] – #1 Are You Tracking Everything You Eat?- [06:34 – 13:54] – #2 Weighing Food Raw vs. Cooked- [13:54 – 15:35] – #3 Batch Cooking & Hidden Tracking Errors- [15:35 – 18:16] – #4 Are Your Food Logs Actually Accurate?- [18:16 – 20:50] – #5 Sodium, Water Retention & Scale Weight- [20:50 – 25:00] – #6 Food Variety, Volume & Weight Fluctuations- [25:00 – 26:51] – #7 Net Carbs vs. Total Carbs- [26:51 – 28:47] – Fat Loss Plateaus: Check Your Data Before Cutting CaloriesLinks & Resources:Purchase The Complete Fat Loss Guide:https://coryfit.com/product/the-complete-fat-loss-guide/Purchase The Glute Building Blueprint:https://coryfit.com/product/the-complete-glute-building-program/https://coryfit.com/⁠Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15min⁠Consults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultationFor more content, follow along:⁠Instagram⁠: https://www.instagram.com/cory_fit/⁠Patreon⁠: https://patreon.com/CoryFit?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink