How to Build Glutes: 4 Mistakes That Keep Your Booty Flat
Protein, calories, classes and random workouts. Jane breaks down the four habits that stop your glutes from growing.
Mistake 1: Eating too little protein
Muscle is built from protein, and your glutes are no exception. Jane recommends 2 grams of protein per kilo of body weight. If you weigh 60 kg, that means around 120 g of protein a day. Most women she coaches in Dubai eat far less than that when they start, which is one of the main reasons their training does not show on their body.
Mistake 2: Under eating to get "skinny"
Cutting calories hard feels like the fastest way to get fit, but eating too little leaves you with less energy to train and nothing to build muscle with. The result is often the "skinny fat" look. For building glutes, Jane suggests eating at maintenance calories so your body has the fuel to grow.
Mistake 3: Relying on classes
Group classes are fun and motivating, and there is nothing wrong with enjoying them. The problem is that most have no clear purpose for building muscle. To grow your glutes you need proper weight training with progressive load, plus enough recovery between sessions.
Mistake 4: Doing random workouts
Copying whatever workout you saw on Instagram this week will not give you steady progress. A structured training program, where you repeat key lifts and add weight over time, is what keeps your muscles growing week after week.
Train with a plan
If you want a glute program built around your body, your schedule and your goals, Jane offers 1:1 personal training for women in Dubai and online coaching wherever you are.
Video transcript
Alright girls, your booty right now looks much more like this, but you want it to look like this. Listen to me closely. I'm about to tell you exactly what to do and what not to do. If I wanted to keep a flat butt, I would definitely eat low in protein. If I wanted to build glutes, I would eat high in protein. I recommend 2 grams of protein per 1 kilo of body weight. So if you weigh 60 kilos, I would recommend 120 grams of protein. Simple. Next one: if I wanted a flat butt, or even to be skinny fat, I would definitely under eat. I get it, you think the less you eat the skinnier you are. Unfortunately it's not that simple. I would eat maintenance calories. Next one: if I didn't want to see any results on my body, what I would definitely do is classes. I get it, they're fancy, they're cute, it's fun and so motivating together with the girls, but there's no purpose behind it. So instead I would do proper weight lifting plus the right amount of recovery. Last one: if I wanted to keep a flat butt, I would do random workouts. I would just do what any influencer shows on Instagram. If I actually wanted to build glutes, I would have a structured program, because this is what keeps us growing.