I love that you said it’s an excuse you can’t grow your glutes because of genetics. My emotionally abusive ex boyfriend would constantly tell me how I’ll never look like the other girls at the gym because of my body structure, genetics. I felt hopeless but kept going to the gym anyways. Here I am a year later with the body I used to want so badly but thought I could never have.

Dynamic stretching 00:50 Bulgarian 3:30 Hip thrust 6:30 RDL 9:22 Hyperextension 12:05 Glute kickback 13:45 Static stretching 14:00

The Gym lighting is so calm

I’ve found that basically starting over with JUST body-weight is how I made my glutes start growing. You have to make sure your form is PERFECT, and you can do the exercise (consistently) and then once you’re getting sore from that and feeling a little bit of results, wait like 3 weeks of doing it every day, then slowly add weights I don’t know if that works for others but that works for me

I really love how Sophie talks calmly and as if we are face to face. Alot of other youtubers have a habit of basically shouting into the camera and being extra hyped up.

One additional thing I've noticed: when you work in the 5-8 rep range and the weight is really heavy, you won't get that much of a pump and won't feel the burning sensation that much, but that doesn't mean you're not gonna grow. It's a different stimulus than classic hypertrophy training, and very beneficial especially for people who usually don't vary their rep ranges✨

Sophie is such a boss babe. I always click on her news videos so fast because the aesthetics, the info, and just everything is unmatched👌🏼

My legs are super big so they were always taking over with every exercise. I dropped my weight significantly and focused on glute contraction after warming up with bands and slowly increased my weight which helped start the growth! Sometimes you just need to start over. Thanks for these videos! They're super helpful and inspiring as well

That has to be the best tip for RDLs I have ever heard, I always just lowered my bar and wondered why I could only feel it in my hamstrings and lower back, so I stopped doing them all together, lowering the bar but keeping tension in mind made so much more sense!! Thank you so much I can't wait to try these again tomorrow :D

I love these coaching tips kind of videos !! Thank you Sophie for taking the time ❤ I’d love to see one for shoulders too 💪🏻

Sophie, you always inspire me to do the best for myself! Year 2023 is going to be all about toning/building muscles and you’re one of the girls that’s my inspiration who actually gets me motivated to put in the work! ❤

Absolutely love this! The vibe is so chill, honest en calm. Everything is so clear, thanks ✨

WOW what a fantastic video. The information, the aesthetic gym and your direct and intimate talk to the camera, it feels like a personal training. Love love love it

perfect timing with this video! i feel like i’ve been plateau-ing on my progress especially getting more definition in my upper glutes. going to try starting my glute days with that glute bridge hip thrust combo that you showed! thanks girlie, great video

I have to say that you are so inspiring and I look up to you every day. Lately I was giving my maximum and pushing myself, but I am struggling with eating enough so I haven’t progressed that much. I see better results with going with mid weight and slowly increasing rather than putting all my strength to lift 300 lbs hip thrust.

I am obsessed with your videos😍How can someone be so calm and fiery at the same time💖

This was great, I always appreciate the technical breakdowns and details to muscle/nutrition/growth specifics especially for beginners

What a helpful video just what I need now. I’m found my love for the gym back after not doing any kind of sports and I’m focusing on my glutes now and this kind of videos really helps to optimize my form and doing the right things to see better results. Thanks you so much 🙏

I've always struggled with RDL's in the third set causing lower back pain, definitely going to try and not go full range of motion and see how that helps. Thanks for the really great info xx

Your videos are always super polished and clean - and thanks for explaining all the proper form details for each exercise. I have dealt with hip impingement for a few years now and I think it got aggravated from not having any education on good form. Now I love learning about it!

This is an incredibly useful and well-rounded video, thank you! ❤️

Your videos are so great, you explain everything very well and just the small tips of techniques are great reminders of what I should be looking out for 🙂

Amazing video Sophie! So much valuable information! Great work ❤

it's nice to see on your face that you're actually working really hard during these exercises. It's motivating me to push myself more in the gym!

working out is one of the things that you have the most resistance in doing if not before then during, everything in your mind and body is wanting & telling you to stop but your determination and discipline keeps you going. this is more than physical, working out also trains the mind into good discipline, motivation, determination, and consistency, this can help you learn to trust yourself with doing what you said you would do, this also increases confidence as you become to feel stronger minded as well as physically stronger. these are a couple of many reasons why exercising is multi beneficial & can even help you out of depression, these are all things that help me stay motivated to work out, for me after exercising for years motivation has to be more than about just physical transformation

you are my favorite. i swear u go through everything so that i not only use these tips but understand why i’m suing them. thank u girl💗

Thank you for the amazing breakdown of the profile bias of glute muscles. look forward to implementing this!

I’ve been trying to grow for sometime now and this video is literally the most thorough thing in existence. Keep going honey you’re doing amazing literally the best thing ever w muha 💋

Absolutely loves the explanations you gave for each move. So easy to understand!

Sophie always inspires me in my fitness journey. Thank you ❤

I look forward to every video you post ✨ thanks for inspiring. I really need to work on getting enough protein in, seems to be one of my biggest challenges, appreciate the motivation you put out❤

Buying my own weight set and bench helped me because the gym can be so unpredictable in availability of equipment and comfort. Having weights available when I want to put in the work got me obsessed. Then when I do go to the gym, its more for doing touchups. Sometimes I just go to the gym show off all my hard work because I deserve it.

Great video. I liked how you explained things so well. I plan on making some adjustments to my glute workout according to your info. Thanks! 👍🏻

Out of all the glute videos on YT, you are so good at explaining how to improve form. Thank you!!

wow! This was probably the most informative and helpful video I've seen on growing the glutes! Everything was explained so well and laid out in an easy to way road map, thank you so much!

Absolutely loved this video! You really explained everything amazing and inspired me a lot for my workout tomorrow!😉 Lots of love!

I really needed this … I’ve seen no change in my glutes despite all the training. Going to implement some of these tips!!!

i loved the talk at the end

Thank you for the info, Sophie. This is a very helpful and motivational video

Thank you so so so so much for sharing all this with us AND not charging any money for it too!! This was sooo informational!! ❤❤❤❤

this is the most informative and motivating video i’ve watched in a while thank you ❤

I absolutely love the tip to get in proper form for the Bulgarian split squat. I feel like I'm always doing it wrong! I am gonna try this on my next leg/glute day. THANK YOU THANK YOU

Your gym looks awesome! Why is there always no one else around when you’re filming 😅 I struggle to find gyms that aren’t packed. Love your work Soph xx

Great information. Technically the bridge/hip thrust is also a hip hinge movement pattern same as the RDLs. You're hinging at the hips and moving from hip flexion into hip extension, engaging the glute max.

This is now my favorite KZfaq channel! Thank you ❤

Amazing. I love all your videos so inspirational and informational keep them coming

I've watching soooo many gym influencers on KZfaq, Instagram, Tiktok over the last 9 months & i just found you sometime this past week. You by faaaarrrrr explain all of these exercises and how you perform them with the perfect form in such a better way than many of them. Most just want to show their ass while doing the exercise. You actually show how to do the exercise, if your ass ends up in the shot, so be it but you're not making sure that's all you see. And you show the exercise being done from start to finish in multiple reps. Many of the influencers only show 1 rep & expect u to understand the exact form. I'm not gonna bs, i could barely feel rdl's in the past 9 months, I just followed your exact explanation & HOLY MOLY did i feel it!!!! Thank you. I truly appreciate your explanations. You do it in such a meaningful way as to truly teach people, not just to show off your ass in a video. ❤❤❤❤❤❤❤❤❤ although your tush does look good though! 😂

You are awesome Sophie! Can’t wait to see what you do in the future!

I like the dem lights in that gym. It makes it calmer, I need a gym like this

You are really spoiling us with 2 videos in a week💖 Congrats on your gains 🤌

It would be so helpful if you could do a video on the supplements/protein/creatine etc. you've been taking (or not) during your gaining journey :) Loved this video as ALWAYS!!

This was an amazing video, it helped so much, I'm trying to grow my glutes from home so to have these tips and know how to execute the exercise correctly is really helpful, thank youu, i love you!!! You have really changed my perspective on exercise and on how i feel about my body❤️❤️❤️

Thank you for talking about range of motion. I’ve only heard a few people talk about it in the past but I’ve always doubted my range and wether or not it’s ok if I don’t go all the way down with RDL’s because I start feeling it in my lower back. Before, I thought it was my form but it’s actually just the limit to my range of motion so I’m glad you went over that! Now I will not push myself to have the weight touch the ground 😂

Thank you for that video!! Im doing a workout for my gf, she is starting with the gym and I was such a noob in glutes workouts and this video was so nice for learning more!

Your daily (either workout or diet) routine is always inspiring, motivational, and full of ideas for me to try as well. Thanks for your continued work!!! And watching your gorgeous face is also pleasing 😄 (FYI, I'm a woman, so this is not a sexual harassment! I just enjoy anyone/anything beautiful)

Great video ❤ so informative!! Definitely inspiring me to do better everyday 💪🏼

Ok watched this in the morning. Walked home from dinner and in a window saw this playing on someone’s TV. Small world, or you’re just smashing it!!! Maybe it’s a sign for me to watch this again ❤

i feel mine are growing, i’ve seen change in them i just need to up my protein and i’ve been consistent since july/aug! can’t wait to see a year progress!

Thank you for this video!! Really good information You are amazing!! Keep going

Your insights on unlocking glute growth are like a fitness symphony, echoing the harmony I found in the teachings of Lisa Haisha during her retreat in the Philippines. Just as you guide the way to physical strength, Lisa's wisdom guides the path to inner strength. Both of you inspire me to cultivate a holistic approach to growth-mind, body, and spirit.

Love your videos, you are sooo motivating! 💜💙❤️

You are the best!!!! I can’t stop watching your videos, they’re really inspiring 🫶🏼

9:45 RDL form 10:10 12:15 Glute Kickbacks 13:46

This is really motivating can’t wait to try it tomorrow 😊

The harder I try the skinnier I get. Apparently I've been eating less than a third of the protein I need. It's been a challenge to force that much down, but hopefully I will begin to have an appetite for that much food. Great video, thank you.

love this! and we would love more self-care content

I really got a lot out of this video and love how you explained everything this was so helpful!!💗

Love everything about this video ♥️🤍

Thank you so much for showing the correct distance for the bulgarian! I was going crazy to find out , I apreciatte a lot!

I love your videos so much! you’re my inspiration ❤

You are such an inspiration, thanks for share so much ❤

Can you do more in-depth videos like this of your workouts!! They are so informative and helpful ❤

When you drop a new video it’s the best day 🎉🥳 love you Sophie!

Thank you so much for sharing with us. This was so helpful

absolutely loved this! Could you also please share how much volume is necessary for glute-growth generally? Meaning how many sets a week are ideal? Thank you sm 🥰

thanks for the great video! i was wondering if you do the same routine for each workout session (with progressive overload) and how often do you switch them up?

ugh, the video I needed, thank you!

Great 👍 Video Sophie As Well Of informative. 👍👍👏👏Have A Wonderful Week Girl!!!!

thank you so much for this! i have been lifting for about a year and have recently become discouraged about my progress, but this video helped educate and inspire me a lot! i knew a lot of the information beforehand, but you explained it in such a clear way and provided me with a lot of new helpful information! just wanted to let you know that I really appreciate your content!

This was extremely helpful, thank you so much ❤ Would you recommend going to failure for every set? Or would you just focus on going to failure for the last set or two?

I love how you said we didn’t have to come all the way up if we lose the feeling in our glutes for RDL because I’m just starting out and it’s difficult for me to keep my glutes engaged all the way up and I thought I was gonna forever do it wrong 😅

Love the video! just a tip to help with getting the weights off or on the barbell - use a small weight plate, like a 5kg/2.5kg and roll the weight plate (that's on the barbell) onto the smaller one! helps to slide the plate of easier!!

SO insightful! Thanks Sophie!

Love your videos ,Sophie! They’re so motivating ❤ How long are your gym sessions on average? I feel like I’m in the gym all day

To anyone who's reading this: You are strong. You are beautiful. You are powerful. Remind yourself that working out is not a punishment for what you ate, but a celebration of what your body can do! I hope you have a fantastic day :))

Love how you explain the process, thank You. I was wondering if you have any at home programs available?

Hi thank you so much for specifying that you gained ~5 lbs over 12 weeks! It’s hard to know how quickly I should expect to see results so details like that are so helpful! Other details like x inches change to your hips waist or bust would also be super helpful if you’re willing to share info like that in your future work xoxo

that's really helpful ! thx for explaining exercises :)

I like the results that I continued with the exercises, thank you

I really love this video how you explain the workouts. Can you do the same for ab workout!? I know that nutrition is key and you can’t reduce fat from your body but I really want a six pack ❤️

Your voice is so soothing!!

Such an inspiration, thank you.

I've learned more from this video than any other workout video 🥺

Literally thank you for the free macro calculator 😍

The part of genetics is golden 👌all it takes is sticking to the basics, but for some reason peole prefer to believe in stuff that we don't really know much about. Spread the truth Sophie, we need smart influencers like you 😊💜

sweet i do these all at home with my 35 lb and 15 lbs dumbbells!! I’ve lost a lot of weight but have always kept the glutes because of these key exercises truly! I also use a band too ❤love it!

Thank you so much for the in depth explanation on this topic. Didn't know that Muscle Memory exists and Doing perfect form is key to expanding your muscle nerves memory. Also Miss, You have such a pretty face and personality. I fell in love with your voice. 😌

These are great exercises! I’ve practiced the Bulgarian without weights just to make sure my form is correct. It’s the one exercise I struggle with.

Love this tip! Thank you

You are and always be my favorite 🤩 you re such and inspiration, full of kindness, a real sunshine for me😊💋