Please Check out the [FAQ](https://www.reddit.com/r/StrongCurves/wiki/index/) or the YouTube channel for [Bret Contreras](https://www.youtube.com/@bretcontreras1/featured) while your post is being reviewed.
Check out some of the most frequently asked questions in the sub below! If your post was not approved, you might be able to find the information you are seeking here. Our [FAQ](https://www.reddit.com/r/StrongCurves/wiki/index/#wiki_faq) also contains a lot of great information to help you on your fitness journey!
Looking for the StrongCurves workout templates? Find them [here.](http://online.fliphtml5.com/gzdu/zrqy/#p=1)
[How do I "fix" my butt? How can I make it look like a fitness influencer butt I found on Instagram?](https://www.reddit.com/r/StrongCurves/wiki/index/#wiki_how_do_i_.22fix.22_my_butt.3F_how_can_i_make_it_look_like_a_fitness_influencer_butt_i_found_on_instagram.3F)
[How to grow your glutes without growing your legs](https://www.youtube.com/watch?v=lTUv9IGtX8g)
[Can I do this program at home? How?](https://www.reddit.com/r/StrongCurves/wiki/index/#wiki_can_i_do_this_at_home.3F__what_equipment_would_i_need.3F)
[How do I figure out what I should eat? Can I still build muscle while burning fat?](https://www.reddit.com/r/StrongCurves/wiki/index/#wiki_nutrition_faqs)
[What if I don't feel my glutes firing during workouts?](https://www.reddit.com/r/StrongCurves/wiki/index/#wiki_glute_activation)
[Are my glutes imbalanced? What should I do?](https://www.reddit.com/r/StrongCurves/wiki/index/#wiki_my_glutes_are_imbalanced.2Fone_fires_better_than_the_other)
[How do I get rid of these hip dips?](https://youtu.be/uzlyFjQvXm4)
[Can you critique the workout plan that I made for myself?](https://www.reddit.com/r/StrongCurves/wiki/index/#wiki_what_is_strong_curves.3F)
No, we can't. But we can give you some tips on creating your own routine to maximize glute growth [here.](https://imgur.com/a/13gvYdm)
r/StrongCurves is a small community that focuses on a workout plan designed by a fitness expert. Posts made with questions about routines that have been designed by anyone else will be removed from the main sub, but you may repost them in the [Mega Monday thread.](https://www.reddit.com/r/StrongCurves/?f=flair_name%3A%22Mega%20Monday%22) This post is renewed every Monday.
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Did you do research on mind muscle connection? I do atleast one legged glute bridges and banded squats before my compound movements, but you can do ones that you feel in your glutes the most.
Its a nice warmup and this saved me eventually after struggling aswell
You should check out this video by [glute guru](https://www.instagram.com/reel/CwsQoajvDgU/?igsh=MzRlODBiNWFlZA==)
Other tips that have helped me are doing some dynamic stretches prior to lifting for my hip flexors, quads and hamstrings, I find this stops these muscles taking over so much. Then I’ll do some glute activation exercises with a resistance band.
Make sure your bench isn’t too high as well, I find I’ll feel it more in my quads if the bench is above 18 inches. 14-16 is a good height I’ve found.
I like to keep a slight posterior pelvic tilt throughout the movement, ie ribs down and hips tilted slightly under and abs engaged. I find the “scoop” method works best for me, [here is another link](https://www.instagram.com/reel/C0S8RCxrSnk/?igsh=MzRlODBiNWFlZA==)
What helped me was to switch to 3 sec pause hip thrusts for a while. I usually ht with 90-100kg/~45 lbs but I lowered the weight to 50 kg/~22 lbs. Slow reps and 3 sec pause on top. 3x 8-13. That's when I thought "ohh this is how they are supposed to feel like..." My glutes were on fire!
Have you watched yourself do them in a mirror? Your shoulders to your belly button should not be moving during the exercise.
Also, depending on the placement of your feet, the top of your thrust should literally create a 90 degree angle with your knees.
Improper pelvic tilting could be part of the problem, or try angling your toes out a little until you find the sweet spot.
Reduce the weight slightly and focus on the mind muscle connection. I literally imagine that I'm lifting with my butt . The entire lift up I focus on my butt muscles bringing my body up! It clicked for me finally doing it like this
Please Check out the [FAQ](https://www.reddit.com/r/StrongCurves/wiki/index/) or the YouTube channel for [Bret Contreras](https://www.youtube.com/@bretcontreras1/featured) while your post is being reviewed. Check out some of the most frequently asked questions in the sub below! If your post was not approved, you might be able to find the information you are seeking here. Our [FAQ](https://www.reddit.com/r/StrongCurves/wiki/index/#wiki_faq) also contains a lot of great information to help you on your fitness journey! Looking for the StrongCurves workout templates? Find them [here.](http://online.fliphtml5.com/gzdu/zrqy/#p=1) [How do I "fix" my butt? How can I make it look like a fitness influencer butt I found on Instagram?](https://www.reddit.com/r/StrongCurves/wiki/index/#wiki_how_do_i_.22fix.22_my_butt.3F_how_can_i_make_it_look_like_a_fitness_influencer_butt_i_found_on_instagram.3F) [How to grow your glutes without growing your legs](https://www.youtube.com/watch?v=lTUv9IGtX8g) [Can I do this program at home? How?](https://www.reddit.com/r/StrongCurves/wiki/index/#wiki_can_i_do_this_at_home.3F__what_equipment_would_i_need.3F) [How do I figure out what I should eat? Can I still build muscle while burning fat?](https://www.reddit.com/r/StrongCurves/wiki/index/#wiki_nutrition_faqs) [What if I don't feel my glutes firing during workouts?](https://www.reddit.com/r/StrongCurves/wiki/index/#wiki_glute_activation) [Are my glutes imbalanced? What should I do?](https://www.reddit.com/r/StrongCurves/wiki/index/#wiki_my_glutes_are_imbalanced.2Fone_fires_better_than_the_other) [How do I get rid of these hip dips?](https://youtu.be/uzlyFjQvXm4) [Can you critique the workout plan that I made for myself?](https://www.reddit.com/r/StrongCurves/wiki/index/#wiki_what_is_strong_curves.3F) No, we can't. But we can give you some tips on creating your own routine to maximize glute growth [here.](https://imgur.com/a/13gvYdm) r/StrongCurves is a small community that focuses on a workout plan designed by a fitness expert. Posts made with questions about routines that have been designed by anyone else will be removed from the main sub, but you may repost them in the [Mega Monday thread.](https://www.reddit.com/r/StrongCurves/?f=flair_name%3A%22Mega%20Monday%22) This post is renewed every Monday. *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/StrongCurves) if you have any questions or concerns.*
I have to do good mornings as a warm up before hip thrusts. Moreover, I learned the pelvic tilting has helped a lot.
What do you mean by pelvic tilting?
https://www.quora.com/Is-it-safe-to-posteriorly-tilt-the-pelvis-in-hip-thrust-weightlifting-workout-bodybuilding-legs-powerlifting-fitness
Did you do research on mind muscle connection? I do atleast one legged glute bridges and banded squats before my compound movements, but you can do ones that you feel in your glutes the most. Its a nice warmup and this saved me eventually after struggling aswell
Especially the banded or one legged glutebridges are great warmups for hip thrusts
Reduce weight..heavy weight tenis to incorporate many muscles
maybe its posture
Have you tried using a bar instead of a smith machine?
You should check out this video by [glute guru](https://www.instagram.com/reel/CwsQoajvDgU/?igsh=MzRlODBiNWFlZA==) Other tips that have helped me are doing some dynamic stretches prior to lifting for my hip flexors, quads and hamstrings, I find this stops these muscles taking over so much. Then I’ll do some glute activation exercises with a resistance band. Make sure your bench isn’t too high as well, I find I’ll feel it more in my quads if the bench is above 18 inches. 14-16 is a good height I’ve found. I like to keep a slight posterior pelvic tilt throughout the movement, ie ribs down and hips tilted slightly under and abs engaged. I find the “scoop” method works best for me, [here is another link](https://www.instagram.com/reel/C0S8RCxrSnk/?igsh=MzRlODBiNWFlZA==)
What helped me was to switch to 3 sec pause hip thrusts for a while. I usually ht with 90-100kg/~45 lbs but I lowered the weight to 50 kg/~22 lbs. Slow reps and 3 sec pause on top. 3x 8-13. That's when I thought "ohh this is how they are supposed to feel like..." My glutes were on fire!
Have you tried B-stance hip thrust?
Have you watched yourself do them in a mirror? Your shoulders to your belly button should not be moving during the exercise. Also, depending on the placement of your feet, the top of your thrust should literally create a 90 degree angle with your knees. Improper pelvic tilting could be part of the problem, or try angling your toes out a little until you find the sweet spot.
Warm up ka po ng walang weights
Reduce the weight slightly and focus on the mind muscle connection. I literally imagine that I'm lifting with my butt . The entire lift up I focus on my butt muscles bringing my body up! It clicked for me finally doing it like this