WHY YOUR GLUTES WON'T GROW (3 ways to fix it!)
Shelley Darlington
Whether you're a newbie to lifting weights or just not seeing any progress from your booty workouts, this video will cover the most common booty building mistakes that are stopping your glute gains and exactly what to do to fix it!
From exercises that are holding you back, to the booty exercises that you MUST be doing, as well as a SECRET glute growth technique that will put you miles ahead of the game... by the end of this video you will know for sure why your glutes won't grow & exactly how to fix it!
And to make your booty training even easier, I've included a full booty band workout so you can put these techniques into practice and start getting real results right away. Enjoy!
Shell x
P.S. Subscribe, like & all that shiz. Thank you please.

If you liked this video, then you should totally subscribe to my channel. I post every Wednesday & occasionally Sundays - free workouts, what I eat in a day, mindset stuff & the occasional vlog :)
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~Get in Touch~
Want to work with me? email hello@shelleydarlington.com

  • Kalisa08

    Why oh why don’t you have more subscribers?? I’ve just recently found you and am binging on your videos. They are so informative and easy to understand! I’ve been lifting for more than a decade and no one has ever emphasized the pelvic tint or the importance of 3D training. This is why crossfitters tend to have the big yet flat booty. Makes so much sense. THANK YOU!!! And after watching the truth about the fitness industry, I appreciate you even more, but honestly wish you did have an ebook or an actual publication so I could keep all this knowledge at my fingertips. Please? 🙏🏻❤️

    • Rosalina Posh
      Rosalina Posh

      I think its quality VS quantity , the subscribes Shelley has now will continue to grow with her as they are comfortably and patiently becoming a better version of themselves. Those that simply have a quick fix program eventually end up with dormant (dead) subscribers that move on to the next quick fix. in my opinion

    • P Feliciano
      P Feliciano


    • Barrak


    • Cool Breeze
      Cool Breeze

      That's great. Instead of working out, as Shelley recommends, you're bingeing on her videos. Typical millennial idiot. And it's bingeing, not "binging" dumbass.

    • Christine Carlos
      Christine Carlos

      At least Shelley does not attract rude men who make crass, disgusting, chauvinistic comments on women's fitness videos.

  • Adriana A
    Adriana A

    How long does it take for the glutes to activate?

  • Hannah

    Do you have any advice for having uneven glutes?

  • Sabinas Tailoring and Alterations
    Sabinas Tailoring and Alterations

    Iv been following videos to do workout and I have been so confused when they say "your glutes should be burning by now" and I feel nothing. Like when I do squats. I feel it in my thighs but not my glutes. I did not know of glutes activation. Thank you for this video!

  • 123 456
    123 456

    For the pelvic tilt it is atturaly a more extreme version of what is done in ballet and i have never been more happy to have had my dance teach force me to have great ballet posture!! Great booty here i come!

  • Bell Reve
    Bell Reve

    I have uneven glutes 😩

  • Sosha

    Great stuff! My glutes let my quads do the work lolll my glutes are nice but I want further growth 👌🏾💜

  • lilioshka

    Totally unrelated, but beautiful hair!

  • Kristen Wong
    Kristen Wong

    After watching this video idk if I’m ready to see insane results 😂

  • Sarah Austin
    Sarah Austin

    I pray that more people find you because you truly are such great help. Helping us be our best. Thank you.

  • Autumne Jae
    Autumne Jae

    How many reps/set of what do we do? I have been on the internet for days and I still feel like I haven't figured anything out/

  • Nushrat Sharmin
    Nushrat Sharmin

    I want smaller butt..plz do some videos on that

  • StephanieCae Canlas
    StephanieCae Canlas

    Hi can you please summarize all the exercise we need. Because in this video its show the overall workout which is needed and not.

  • ashley mitsuki
    ashley mitsuki

    I haven't even watched it yet and already liked the video! XD Reading from comments and watching my first encounter of her video. Cardio vs weights

  • Jay Zippie
    Jay Zippie

    Mind muscle connection is so hard when you're severely dyspraxic :( I've been getting healthier and fitter but my bum is still completely flat. I cant lunge because I dont have the coordination and mind muscle connection is something I'm not capable of doing. Any tips from anyone?

  • lemonhead0000

    You are the only trainer that mentioned pelvic tilt issue in glutes training. Doing the wrong exercises can even cause serious problem to your spine. Thank you!!!

  • Ingrid Estrella
    Ingrid Estrella

    You have such an awesome hair, just beautiful !

  • The Todhunter Family
    The Todhunter Family

    Is that okay to do butt squeeze often in a day ?

  • AK 47
    AK 47

    Thank you so much for this ❤️ was so helpful to hear it from someone else I thought I was going crazy with my body haha

  • sofia maroc
    sofia maroc

    Thank you thank you thank you for this video amazing job u said everything bless ur HEART


    I’m quad dominant but have worked out my squat stance for my squat. My hamstrings are also overdeveloped from years of training without glute focus. These tips will definitely come in handy.

  • Rachel510126

    ...or you're just Asian

  • Melissa Canas
    Melissa Canas

    Thank you for the info!💕

  • The ginger squad
    The ginger squad

    If I was a muscle group then I would defintely be Glutes. Lazy lazy Glutes.

  • Honey Latte
    Honey Latte

    Thank you so much for sharing this information. I never understood why from the side view my butt looks round an full an from the back the bottom part has no volume. It was like looking in a trick mirror cause I was seeing two different things. At least now I know why an how to make it better🤗

  • Ryo Yoruichi
    Ryo Yoruichi

    I have been doing butt workout for abt 2 months, and the first month I did a hundred squats, thinking that I'm activating my glute, but it seriously didn't work. The second month, I just did the typical butt workouts on yt and that, too didn't work. I thought I wasted two months for nothing because my butt looks and feels flat as the same before. I had lost motivation! Now, I'm going to do this glute activation workout and hopefully, will see the results! Thank you! P.S Sorry! I'm not good at English grammar, I'm working on it too!

  • Dinara Shafeyeva
    Dinara Shafeyeva

    So glad I found this video! Thank you! Your own results are so impressive. I definitely follow.

  • Anthony's Adventures
    Anthony's Adventures

    This is the best booty video I’ve ever watch!! Thank you🥰🥰🥰🥰

  • karla Barrientos
    karla Barrientos

    11:25 that's how my butt naturally looks like :( It loos like an upside down hear.

  • orëo

    So much great info! 💜

  • Isabella x
    Isabella x

    I feel my glutes in activation but when I workout I don’t feel them

  • Sandra Lindqvist
    Sandra Lindqvist

    This is great material. Thank you so much! I DEFINITELY have lazy gluts. Just did not know it 😬☺️👍👍✨

  • Alexis Perez
    Alexis Perez

    My school fitness always recommended the pelvic tilt and it honestly does make a difference but it takes practice to get the mind and muscle connection (:

  • Sinead -
    Sinead -

    So many IT-myrs forget the pelvic tilt and I only learned how important it was from people like you 😭

  • Hunadi M Mnguni
    Hunadi M Mnguni

    I'm definitely doing this challenge... I'm done with FUPA and I'm starting with this one... They truly work

  • Ashiel

    Love the memes! lol Your videos are the best!

  • Grace St Hill
    Grace St Hill

    Shelley where you at?? Quarantine 2020 needs you! What home exercises would you recommend for the glutes? I've fully jumped on your band wagon and only trust your suggestions!! I hope you're ok! Lots of love from London! X

  • Juanita Arevalo
    Juanita Arevalo

    This Is The Most Informative Video ‼️‼️EVER‼️‼️ TODAY YOU GAINED A NEW SUBSCRIBER

  • Heather Gomez
    Heather Gomez

    Such a great and well explained video thank you!❤️❤️❤️

  • mackenzie Spencer
    mackenzie Spencer

    what size are you in that lululemon top?

  • Gamze

    Is it possible to grow glutes while losing weight?

  • daryl emery
    daryl emery

    This is the most informative video I’ve watched so far! I’ve followed so many videos on how to grow my butt so I do these exercises and my butt literally feels fine, not even a single ache but my legs are killing! My only fear is i can not attend gyms due to my anxiety so I’m worried I will never be able to grow my butt anyway without equipment

  • West Coast Or Bust
    West Coast Or Bust

    Anyone know why mine is building so fast? It’s been 4 or 5 days and I’m amazed.

  • Nic F
    Nic F

    I got into an accident and my hips are messed up so my left side is basically dead and all my weight is going on the right side. I tried one side at a time but I’ll feel it in my back or other leg. Any suggestions? My legs are getting bulky!

  • Aishwarya S
    Aishwarya S

    That shirt brings out your eye color so beautifully. But what are those sleeves called? Schick!

  • Tarot Readings by Kathy
    Tarot Readings by Kathy

    Perfect!!! Thankyou cant wait to try all of these moves 🍑

  • Arouge Rehman
    Arouge Rehman

    I just wanted to hail you up from west london. Post pregnancy i lost all my curves because baby took everything from me. I discovered you through a post where you spoke about hip dips. From that moment onwards everything made sense. That we do need to target our backsides '3D'. I think many posts are written by men for men. We women require tailored advise. And i think your straight up but indepth insight is phenomenal. I've got my booty bands, and i followed your at home workout. Really felt the burn in my butt. Before i was using another post which made my quads ache rather than my butt. So yeah you carry on posting the 'sense' that you are. We love you Shelly! Xx

  • Arouge Rehman
    Arouge Rehman

    As always Shelly talking sense to the nation!!!

  • Rosalina Posh
    Rosalina Posh

    I squatted back in the day and i got massive thighs is a result because my ass was dormant , asleep , a total hermit . I had to learn to mentally connect to my butt and now were working on our relationship. Thanks girl

    • Dorazan


  • bl4ckflow3r

    The best and well explained I've seen so far. Thnx so much. - min 12:00 (this is for me so I can go right there in case I forgot the exercises, but everyone should watch the whole video)

  • Andrea Avila
    Andrea Avila

    Hi Shelley! is it common to feel tension on your knees when exercising the PPT?

  • Monika Šujanová
    Monika Šujanová

    Hello there, I have one problem for about whole life. Everytime I work-out I feel just one half of my glutes is working and firing. I really dont know what to do with it. :(

  • sofia maroc
    sofia maroc

    OH WAW amazing video, very well explained , I LOVE U thank you for all th effort you do to give us the best workouts

  • sohini shinz
    sohini shinz

    You should do what i eat in a day

  • Melacabella

    The granny butt is what I hate😂

  • Carm S
    Carm S

    This video changed my glute workouts!! Thank you for your advice!! You are amazing!

  • munialo metrine
    munialo metrine

    So it means squatting a lot doesnt mean u will expand your booty?

    • Shelley Darlington
      Shelley Darlington

      Not if you don’t know how to activate the glutes and therefore recruit them during a squat!

  • cadi thomas
    cadi thomas

    Anyone else watching while quarantine? )):

  • Ruth Sap
    Ruth Sap

    Thanks for the video! What I am a bit confused about, is whether you are supposed to do these exercises on TOP of the squads, or really as a replacement of the squads. I am planning to start with weight training, should I integrate these glutes exercises right away or first start squatting and see how that goes (suspecting however that my gluten is lazy since from the very few times I remember squatting in the past, I don't think I ever felt it in my glutes)? Thanks in advance for your reply!

  • L.A Fitness & Wellbeing
    L.A Fitness & Wellbeing

    Just found you and honestly WTH i have been watching until now, was wondering today after 2 years of working out what i was doing wrong and here we go the universe brought me to your channel! U A STAAAR 🤩🤩🤩🤩❤❤❤🤝

  • Shir Cohen
    Shir Cohen

    hey! any tips for lower back pain due to this kind of exrecise?

  • Nannis Torres
    Nannis Torres

    omg yes i have a true squat butt

  • karen kaur
    karen kaur

    So gread

  • Didem Demir
    Didem Demir

    You are amazing. Thank you for all your help. But the music that is behind the video should be more low. Thank you again 😍😀

  • Mr Toufiq
    Mr Toufiq

    Hi baby

  • Universal Hobo
    Universal Hobo

    thanks for your advice!!!

  • Marika Suzuki
    Marika Suzuki

    Loved this video! Could you do at home BOOTY workout without weights but resistance bands?

  • Millie Yorke
    Millie Yorke

    Is it normal for the quads to still tense up when you do the pelvic tilt? Obviously I’m squeeezing my glutes as hard as I can but it feels like my thighs are still doing some work.. I have the exact problem you talked about my quads have completely taken over!

  • Muzna khalid
    Muzna khalid

    you are a gem for us ❤

  • Tallulah Gibson
    Tallulah Gibson

    So, would you do glute activation exercises before training your glute muscles under heavy loads? Or once you become experienced enough do you not have to worry about glute activation exercises? X

    • Shelley Darlington
      Shelley Darlington

      I always do banded glute activations before my heavier lifts, just to wake the muscles up and get them really pumped & primed! I might only do 2-3 exercises for 5 mins or so instead of a more long winded drill, but I would never skip it completely!

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