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These 21 Jaw-Dropping Before and After Glute Transformation Will Inspire You to Get Similar Results (+ We Tell You Exactly How)

 Written by 

Ilinka Trenova

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We know building bigger glutes ain’t easy. But what if you could unlock the secrets to a stunning glute transformation, just like Maddie Bonsey, Kristen Cas, and other everyday women?

Today we dive into the real-life strategies and tips from those who’ve achieved remarkable before-and-after glute transformation. From overcoming mental barriers to embracing a high-calorie diet, each story is a testament to dedication and transformation.

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Get ready to discover sustainable approaches, mindset shifts, and practical tips that can propel you towards your own fitness goals.

21 Before and After Glute Transformation

Maddie Bonsey

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Maddie’s transformation journey, particularly focusing on glute growth, is highlighted by the following strategies:

  • Decision and Commitment: Maddie emphasizes the importance of making a firm decision to dedicate oneself to the fitness journey. This involves a commitment to personal growth and setting clear goals.
  • Overcoming Mental Barriers: She stresses the need to let go of excuses, self-doubt, and the ‘all or nothing’ mindset. Maddie highlights the importance of overcoming the stories and beliefs that hold one back from achieving their fitness goals.
  • Shifting Away from Quick Fixes: Maddie moved away from quick-fix diets and workouts that felt restrictive and unenjoyable. She focused on finding a sustainable approach that she could stick with, rather than constantly starting over.
  • Mindset Shift to Health and Lifestyle: A significant part of her transformation was shifting her mindset to use fitness as a tool for creating a healthy body and lifestyle. She emphasizes that the journey is about more than just physical results, encompassing overall well-being and a balanced approach to fitness and nutrition.

Kristen Cas

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Kristen’s transformation journey, particularly focusing on leg growth, is characterized by the following key strategies:

  • Prioritizing Nutrition: Kristen emphasizes the importance of nutrition in her transformation. She realized that consistent eating habits and a focus on protein intake were crucial. She adopted a strategy of eating in a slight surplus, ensuring she met her protein goals, which was a game changer for her.
  • Consistent and Focused Workouts: She dedicated herself to two leg-focused workout days per week. Her approach was to progressively increase the intensity of her workouts by adding more weight, more reps, or extending the time under tension.
  • Specific Quad-Focused Exercises: Kristen incorporated specific exercises targeting quad growth, such as leg extensions (both legs and single leg), goblet squats, split squats, leg press, walking lunges, and step-ups.
  • Consistency and Persistence: A key aspect of her advice is to stay consistent with workouts and nutrition. She stresses the importance of sticking with the regimen to see growth in the quads.


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Kiers10levin’s transformation journey is characterized by the following key strategies:

  • Embracing a High-Calorie, High-Carb Diet: Kiers10levin transitioned from a state of fear around eating “bad” foods and undereating to thriving on a diet rich in calories and carbohydrates. This diet includes indulgences like ice cream and candy, fitting them into a well-balanced, flexible, and unrestrictive eating plan.
  • Overcoming Fear of Weight Gain: A significant shift in her journey was moving away from the fear of weight gain. She embraced gaining weight as part of her transformation, reaching her heaviest and feeling thrilled about it.
  • Building Physical and Mental Strength: Kiers10levin highlights the importance of weightlifting not just for physical improvement but also for mental strength. She moved from feeling small and self-conscious in the weight room to becoming strong and confident.
  • Growth Beyond Physical Appearance: Her approach emphasizes growing beyond just physical changes. She encourages aspiring not to be a smaller version of oneself but to grow both physically and mentally.

Alexis castro

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Alexis’s transformation tips emphasize the following key strategies for building glutes and leg muscles:

  • Embracing Calorie Surplus and Heavy Lifting: Alexis encourages overcoming the discomfort associated with eating in a calorie surplus and lifting heavy weights. She dispels the fear that these practices will lead to a bulky or masculine appearance, highlighting that they are essential for building natural curves.
  • Effective Glute Exercises: She emphasizes the importance of specific exercises like hip thrusters, deadlifts, and split squats. These exercises are crucial for developing glutes and leg muscles, contributing to a naturally curvy and toned physique.
  • Overcoming Gym Intimidation: Alexis stresses the importance of self-confidence and overcoming insecurities about working out in a gym environment. She encourages ignoring others’ opinions and focusing on personal views and goals.
  • Learning Through Experience: She acknowledges that expertise in fitness is a journey. It’s okay to start without much knowledge, make mistakes, and learn along the way. The goal is to grow and become more confident and skilled over time.

Amanda Sykes

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Amanda’s transformation tips highlight the following key strategies for effective and sustainable fitness growth:

  • Structured and Focused Training: Amanda transitioned from high-volume, unstructured workouts to a more strategic approach. She now trains 4-5 times a week with 4-6 exercises per session, emphasizing the importance of structured programming aligned with her goals. She focuses on mastering technique and repetition, ensuring each movement is performed effectively.
  • Balancing Intensity with Recovery: She emphasizes the importance of knowing when to push hard and when to pull back. Amanda has learned to value rest and recovery as much as intense training, understanding that proper recovery is crucial for optimal performance and well-being.
  • Nutritional Balance and Self-Love: Amanda’s approach to nutrition shifted from fear-based calorie restriction to nourishing her body with love and intention. She eats purposefully and enjoys her food, recognizing that a well-nourished body and mind are essential for overall health.
  • Embracing an Empowering Self-Narrative: She advocates for leaning into a positive self-narrative and working collaboratively with one’s body. Amanda encourages sticking to a well-structured program, focusing on quality movement, fueling appropriately, prioritizing rest, and most importantly, enjoying the process.

Teresa Hanson

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Teresa’s transformation journey, encapsulated in her enthusiastic message, highlights a few key tips that go beyond just physical changes:

  1. Embracing Comprehensive Fitness Programs: Teresa credits programs like Autumn Calabrese’s for her significant physical transformation, particularly noting her achievement of 20-inch thighs. She emphasizes the effectiveness of structured fitness phases, such as the ‘build phase’ and ‘lean phase’, in her regimen.
  2. Prioritizing Self-Care and Meal Prep: An integral part of her journey involves incorporating self-care routines and meal prepping. Teresa finds that these practices not only aid in her physical transformation but also reduce daily stress, contributing to overall well-being.
  3. Community Support and Motivation: Teresa draws immense motivation from the progress and commitment of her group members in ‘Sistas Who Slay’. Witnessing others who are new to fitness or returning after a long break stay consistent and achieve results boosts her own journey and underscores the power of community support.
  4. Promoting Confidence and Enjoyment: She celebrates the newfound confidence and joy in her group, from sharing dance videos to enjoying social outings. Teresa sees these as significant gains, just as important as the physical improvements, highlighting the holistic benefits of her fitness journey.

Briana Chandler

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Thace’s transformation tips for growing glutes are centered around a combination of diet, exercise, and technique. Here are the key points:

  1. Balanced Diet and Protein Intake: Thace emphasizes the importance of a balanced diet with a focus on meeting protein goals. For significant muscle growth in the glutes, she suggests eating at least at maintenance calories, with a surplus being more effective.
  2. Structured Workout Program: She recommends a workout program with three glute-focused days per week, including one heavy day and the others moderate to light. This approach targets all three glute muscles: the gluteus maximus, minimus, and medius.
  3. Variety in Exercises and Intensity: Thace advises including both compound and isolation exercises in the workout regimen, with a mix of high and low rep ranges. She lists several effective exercises like hip thrusts, glute bridges, squats, Bulgarian split squats, and more.
  4. Focus on Form and Mind-Muscle Connection: Emphasizing the importance of proper form, Thace advises mastering technique before progressing to heavier weights. This ensures effective muscle engagement and reduces the risk of injury. She encourages working hard, fueling the body correctly, and enjoying workouts for optimal results.


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Keish’s transformation tips, shared through her personal journey, emphasize the importance of dedication, consistency, and natural methods in achieving weight loss and fitness goals. Her approach includes:

  • Rejecting quick fixes like corsets, waist trainers, surgeries, or pills, and focusing on natural methods.
  • Achieving significant weight loss through efficient eating and consistent, effective exercise.
  • Demonstrating perseverance and commitment, especially after her pregnancies in 2011 and 2015, where she lost 100 lbs in 10 months and 41 lbs in 5 months, respectively.
  • Encouraging self-accountability and accepting that not every day will be perfect, but striving to do one’s best consistently.
  • Sharing her journey and tips on her progress page to inspire and motivate others.
  • Highlighting the importance of flexibility and room for failure in any fitness journey.
  • Offering personalized meal and workout plans through her website,, to help others achieve similar results.
  • Promoting a message of health and happiness over mere physical appearance.

Isabelle Morris

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Isabelle’s approach to muscle building, particularly focusing on glutes, hamstrings, biceps, and triceps, involves several key strategies:

  • Structured Workout Routine: She commits to four regimented lifting sessions per week, including two for leg/glute, one push, and one pull. Occasionally, she adds a fifth workout for a full body or an additional leg day. This routine is consistent each week, with a new program introduced every six weeks to ensure progressive overload.
  • Dietary Focus on Protein: Isabelle emphasizes the importance of including protein in every meal. She aims to increase the size and density of her meals without strictly tracking macros, practicing mindful eating instead.
  • Supplementation and Balance: She takes creatine daily during the week to support muscle growth. Despite her regimented workout and diet plan, she maintains a balanced lifestyle, enjoying her life as usual.
  • Patience and Consistency: Isabelle highlights that muscle growth takes time, often more so than fat loss. She acknowledges the simultaneous gain of muscle and fat and the increase in strength over the 12-week period, expressing satisfaction with her progress.

Kelsey Wells

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Kelsey Wells emphasizes that her transformation journey is more about internal growth than physical changes. Her tips focus on cultivating self-love and a positive body image. She advocates for recognizing the importance of mental and emotional transformation, which she believes is not a byproduct of physical change but rather the catalyst for it. Kelsey’s approach involves:

  • Embracing self-love and fighting against negative self-perception.
  • Understanding that true transformation is not visible in a photograph.
  • Encouraging women to live active and healthy lifestyles, not for physical alteration but to change how they view themselves.
  • Promoting the idea that taking care of one’s physical health leads to realizing one’s worth and fostering appreciation for one’s body.
  • Viewing fitness as a means to feel a certain way, rather than to look a certain way.
  • Using fitness as a tool to nurture self-confidence, love, and appreciation.
  • Helping women see their bodies as beautiful, capable, and powerful.

Brittany Perilleee

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Brittany’s transformation journey, as she shares, is a testament to the power of dedicated weight training and a structured meal plan. Her key transformation tips include:

  • Embracing changes: Brittany openly discusses undergoing breast augmentation, highlighting body positivity and personal choice.
  • Reflecting on her past: At 17, she was naturally skinny and petite, with minimal muscle mass and a very small waist, despite having a high appetite.
  • Genetic potential: She acknowledges her genetic predisposition, which allowed for significant muscle growth, especially in her glutes.
  • Transition to weightlifting: Brittany’s transformation began with heavy weightlifting, moving away from a naturally skinny frame to a more muscular physique.
  • Importance of diet: She emphasizes adherence to a specific meal plan, which played a crucial role in her transformation.
  • Building muscle: Her focus on progressively heavier weights in each session, especially for glute exercises, led to substantial muscle gain.
  • Natural curves: Apart from breast augmentation, she asserts that all her body changes, particularly her muscular legs and glutes, are natural results of her fitness regimen.


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Kassidy’s transformation journey is a story of gradual, consistent change, emphasizing the importance of appreciating small improvements over time. Her key transformation tips include:

  • Valuing Subtle Changes: Kassidy stresses the significance of acknowledging even the slightest progress. She had already lost around 80 pounds in the left picture, marking a considerable transformation.
  • Transformation Over Time: The photos, taken a year apart, show noticeable changes in her physique, particularly in her glutes, which have lifted and become more toned.
  • Reducing Cellulite and Gaining Muscle: She notes a reduction in cellulite and an increase in muscle mass, especially in her back, as a result of her consistent efforts.
  • Consistency is Crucial: Kassidy believes that consistent effort is the key to achieving and maintaining transformation goals.
  • Lifelong Commitment: She views her fitness journey as a lifelong marathon without a finish line, suggesting a sustainable approach to health and fitness.
  • Enjoying the Process: Kassidy encourages having fun with the transformation process, experimenting with different routines, and documenting progress through photographs.
  • Self-Recognition: She advises giving oneself credit for the hard work and progress made, highlighting the importance of self-appreciation in a fitness journey.

Karina Irby

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Karina’s transformation journey highlights the importance of patience and individuality in the process of gaining muscle and improving overall health. Her key transformation tips include:

  • Patience in Muscle Gain: Karina emphasizes that muscle gain and bulking up is a gradual process, not something that happens overnight. Her transformation took four years, illustrating the need for long-term commitment.
  • Individual Body Responses: She points out that every body is unique and will transform in its own way. This underscores the importance of not comparing one’s journey with others.
  • Proper Nutrition: Karina stresses the importance of fueling the body correctly. Adequate and appropriate nutrition is crucial for muscle growth and overall health.
  • Consistent Training: She mentions the significance of consistent and hard training, including weightlifting, as a key component of her transformation.
  • Focus on Feeling Great: Beyond physical appearance, Karina values how she feels. She reports better immunity, improved sleep, and healthier skin as outcomes of her fitness journey.
  • Holistic Health Approach: Her transformation is not just about physical changes but also includes overall well-being, highlighting the holistic benefits of a healthy lifestyle.
  • Self-Care and Body Appreciation: Karina advocates for taking the best care of one’s body, recognizing that each person has only one body to live in.

Corinna Mantegazza

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Corinna’s transformation journey offers insightful tips on self-acceptance and mental health in the context of personal growth. Her key tips include:

  • Rejecting Self-Deprivation: Corinna emphasizes the importance of understanding that self-deprivation, whether through undereating or harsh self-criticism, is harmful. She advocates for a kinder approach to oneself.
  • Seeking Support: She highlights the value of finding someone to talk to, someone who supports and believes in you. This external support is crucial in moments of self-doubt and loneliness.
  • Overcoming Fear and Negative Self-Talk: Despite reaching her highest weight, Corinna discusses the ongoing challenge of dealing with fear and negative thoughts. She encourages others to recognize their strength and power to rise above these internal criticisms.
  • Trusting the Process: Corinna advises to trust the journey of personal growth and transformation, acknowledging that it takes time to become the best version of oneself.

Marissa Remy

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Marissa’s transformation journey is marked by significant achievements and valuable insights. Her key tips include:

  • Recognizing Progress: Marissa stresses the importance of acknowledging even the smallest steps forward. She understands that every bit of progress, no matter how minor it may seem, is a victory in the journey of transformation.
  • Persistence and Patience: She highlights the need for continuous effort and patience. Marissa’s own transformation, involving a 20-pound change over three years, exemplifies the commitment required for such a journey.
  • Booty Building Focus: While she doesn’t detail specific methods in this snippet, Marissa points to further resources for booty building, indicating a specialized approach in her fitness regimen.


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Deecass’s transformation journey is marked by a strong emphasis on the power of mindset and selective exposure. Her key transformation tips include:

  • Belief in Self: Deecass stresses the importance of self-belief as a catalyst for change. She found that trusting in her abilities and potential was crucial in her transformation journey.
  • Mindful Online Consumption: Recognizing the impact of online content on her mindset, Deecass became selective about what she consumed on social media. She unfollowed accounts that focused on calorie counting and instead chose to follow those that aligned with her goals and values.
  • Inspirational Influences: She carefully chose to follow people who inspired her and shared her vision of self-love and big dreams. Influencers like @lucyyfitz, @millyg_fit, @maddiefit_uk, and @abcdefghijkleila_ played a significant role in shaping her mindset and approach to transformation.
  • Internal Focus: Shifting her focus from trying to impress others to progressing for herself was a significant change. Deecass emphasizes the importance of personal growth and self-improvement over seeking validation from external sources.

Justine Kurihara

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Justine’s transformation journey, as shared in her post, highlights several key tips:

  • Consistency and Long-Term Commitment: Justine emphasizes the importance of consistency, noting that dedicating oneself to a practice daily over several years can significantly boost confidence. Her transformation over four years showcases the results of sustained effort and commitment.
  • Holistic Approach to Health: She talks about becoming a woman full of energy by eating well and staying active. This approach suggests a balanced lifestyle that includes both nutrition and physical activity.
  • Positive Mindset and Self-Confidence: Justine points out that physical changes can lead to increased self-confidence and a shift in mindset. Her transformation is not just about physical appearance but also about feeling confident and positive about oneself.
  • Reflection and Pride: She encourages reflecting on the passage of time with a sense of pride rather than regret. This perspective focuses on personal growth and the value of investing time in oneself.


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Kateryna’s transformation journey, as shared in her post, offers several key insights:

  • Patience and Realistic Expectations: Kateryna acknowledges the slow pace of her progress, especially in growing her glutes, and reminds her followers that significant changes don’t happen overnight. She uses the analogy, “Rome wasn’t built in a day,” to emphasize the importance of patience in the transformation process.
  • Continuous Goal Setting: She mentions that her goals are ever-evolving and suggests that reaching a ‘final’ goal might not be possible, as goals tend to shift and change over time. This perspective encourages a continuous journey of self-improvement rather than a fixed endpoint.
  • Acceptance of Genetic Limitations: Kateryna points out that genetics play a role in physical transformation and that certain aspects might not be changeable. This acknowledgment helps in setting realistic expectations and focusing on what can be achieved.
  • Embracing Imperfections: She talks about noticing more cellulite and feeling insecure about it but is working on accepting and loving every part of her body. This highlights the importance of self-acceptance and embracing one’s imperfections as part of the transformation journey.

Sharelle Grant

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Main Tips and Cues to Get SImilar Before and After Glutes Results

Summarizing the transformation tips, we find a blend of physical, nutritional, and mental strategies that contribute to successful body transformations:

  1. Natural Methods and Consistency: Keish, Kelsey Wells, and others emphasize avoiding quick fixes like surgeries or pills, focusing instead on natural methods like efficient eating and consistent exercise. They advocate for perseverance, self-accountability, and accepting imperfections.
  2. Mental and Emotional Growth: Many, like Kelsey Wells and Corinna Mantegazza, stress the importance of mental and emotional transformation, advocating for self-love, fighting negative self-perception, and overcoming fear and negative self-talk.
  3. Structured Training and Nutrition: Influencers like Amanda Sykes and Brittany Perilleee highlight the importance of structured and focused training, balanced nutrition, and the significance of rest and recovery. They emphasize mastering technique, strategic programming, and eating with intention.
  4. Embracing Individuality and Patience: Karina Irby and Kateryna stress the importance of patience in muscle gain and accepting individual body responses. They advocate for a holistic health approach and embracing one’s unique journey without comparing to others.
  5. Building Strength and Muscle: Alexis Castro, Maddie Bonsey, and others focus on specific exercises for muscle growth, particularly in glutes and legs. They encourage embracing calorie surplus, heavy lifting, and overcoming gym intimidation.
  6. Mindset and Self-Belief: Deecass and Justine Kurihara emphasize the power of mindset, selective exposure to positive influences, and the importance of self-belief and a positive self-narrative.
  7. Lifelong Commitment and Enjoying the Process: Kassidy and others view fitness as a lifelong journey, stressing the importance of enjoying the process, acknowledging small improvements, and committing to consistent effort.
  8. Holistic Approach and Self-Care: Many influencers advocate for a balanced lifestyle that includes both nutrition and physical activity, focusing on overall well-being, self-care, and body appreciation.


Hey there, I'm Ilinka Trenova, a self-proclaimed CrossFit addict and content creator extraordinaire. I've been pumping iron and perfecting my snatches and squats for a solid decade now, and I still get a thrill every time I hit a new PR. What I love most about both CrossFit and writing is the sense of community they both provide. My CrossFit crew is full of people who push themselves to be their best, both inside and outside the gym. And let me tell you, I've never felt stronger or more confident than when I'm crushing a WOD. As a content creator, I've had the privilege of connecting with readers and other writers from all over the world and explore different topics and aspects of life together. Whether I'm writing a blog post, a product review, or crafting a witty social media caption, I always strive to create valuable and entertaining content. At the end of the day, I believe that both CrossFit and writing have helped me grow and become a better version of myself. And I'm truly excited to see where these passions will take me in the future!

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