The goal: workouts to make your butt bigger, stronger, or more like the peach emoji.

The results after doing glute workouts on repeat?

Still no butt or glute gains.

So, you may be asking, “Why can’t I feel my glutes when I workout?”

For one, you’re able to’t selectively train one body part.

“They also work your quads, hamstrings, core, hip flexors, and back.”

The key word here is “smart.”

You naturally hinge at your hips first to sit back into the chair since it’s located behind you.

“This should be the same movement when you’re performing a squat,” she says.

“Hinge your hips backward and think about reaching your butt back behind you.”

But itispossible that your glutes aren’t activating to their full potential.

you could thank sedentary modern lifestyles for that.

“When you’re sitting, your glutes aren’t being used.

The more you sit, the less you use your glute muscles.

This can make it more difficult to activate them during a workout,” he explains.

This doesn’t mean doing a one-rep max every single day.

However, many people don’t hit this range of motion, she says.

Then, push your butt back and continue lowering as far as you’re free to comfortably.

(P.S.Ankle mobility could be affecting your ability to squat deeplytoo.)

Friendly PSA: Full range of motion is important, but form is more so.

Only go down as far as you’re free to comfortably without compromising form.

(Try moreexercise variations in the 30-Day Squat Challenge.)

“Hip thrustsare knownto activate the glutes even better than the squat,” she says.

Tryingbanded, body-weight, and weighted variations of the glute-targeting move.

(BTW:Here’s the difference between the glute bridge and hip thrust).

Tempo training involves varying the duration of each of these phases for #gains, says Wickham.

“That means that when it regrows, it grows back thicker, bigger, and stronger.”

McCall is also a fan of slow, eccentric strength training.

FYI, it’s possible for you to also apply this concept to other glute exercises beyond the squat.

Inan Instagram post, influencer andFit Body GuidecreatorAnna Victoriademonstrated how to slow down the eccentric portion of step-ups.

Pre- and post-workout nutrition matters too.

(Theworst, amiright?).

(Try one of these snacks before your next workout.)

You also want to consume lean protein, which your muscles need to recover, says Avant.

“Aiming for 1g of protein per pound of body weight per day is a good goal.”

(BTW,here’s what eating the right amount of protein per day actually looks like.)

(See:How Often Should You Lift Heavy?)

That said, you also can’t squat twice a month and expect booty-popping results.

For results, consistency is queen, says Wickham.

Aim to hit your glutes at least once or twice a week.

(And don’tonlywork your glutes: Doing adisproportionate amount of butt workouts can have some negative effectstoo.)