A GYM girl took her glutes from flat to fat in just five months and revealed her secrets.
Sophie Rose (@sophierosefit), an 18-year-old fitness influencer, shared the tips in a video with over 129,000 TikTok followers.
She showed off her initial body versus the progress she’s made with her routine.
“How I went from flatty… to fatty (in 5 months)” she said.
She revealed the simple routine that transformed her glutes in just three simple steps.
First, she prioritized hip hinge movements, exercises with a slight bend at the knees with your back straight and a forward lean pushing your hips backward.
She demonstrated this by deadlifting weights.
Next, she focused on hitting her protein goal daily, incorporating protein bars for an extra boost.
Last but not least, she revolved her training sessions around constant progressive overloading, which she demonstrated with hip thrusts.
People took to the comments to share their thoughts.
People were inspired by her and asked her endless questions.
“How much protein do you eat per day?” asked one commenter.
“How often do you overload?” asked another.
“How heavy do you hip thrust?” asked a third.
Sophie replied that her current routine is 120kg for reps and her personal best is 180kg.
