Yes and no, if youâre a complete beginner you may see some modest gains with the weights you have but your going to very quickly âoutgrowâ what youâve got. Growing the glutes needs progressive overload - itâs a large muscle and a lot of people donât activate it properly in day to day life. Thatâs why you wouldnât see results from bodyweight exercise alone. You also need to be hitting protein goals and getting enough calories for muscle to grow, itâs not a quick process!
In terms of exercises personally I wouldnât advocate focusing on just one muscle. Compound exercises are much more effective and less likely to develop imbalances.
Donât focus solely on squats - they are good but a lot of people are quad dominant and donât engage their glutes during squats.
Hip thrusts are brilliant for hamstring and glute development. Make sure youâre engaging and squeezing at the top. Watch some YouTube videos to look at form.
Split squats. I hate these but they are good. Can start with no weight to practice then add weight in.
Romanian deadlifts are good too but might be tricky with the equipment you have at the moment.
Always make sure you activate before doing heavier exercises. Might be worth getting a hip circle, donât bother with any fancy ones that influencers bring out, you can get decent ones on Amazon for under a tenner.
ok thatâs enough gym bro talk for me
