A personal trainer has revealed the three exercises that helped her dramatically grow her glutes in just two weeks.
Crystal Gilmore, 24, from Texas, is known as @theofficialcrysfit on TikTok, where she shares her meal guides and workout plans with her nearly 25,000 followers.
The content creator went viral this month after showing how she transformed her butt by adding a few extra moves to her workout routine.
‘Ladies, let me show you how I grew my glutes in two weeks. All I did was add three different exercises,” she explained at the beginning of the video.
Personal trainer Crystal Gilmore, 24, from Texas, is known as @theofficialcrysfit on TikTok, where she shares her meal guides and workout plans with her nearly 25,000 followers
The content creator went viral this month after showing how she transformed her butt by adding a few extra moves to her workout routine. She is depicted before (L) and after (R)
Gilmore started with a series of barbell hip thrusts with two 45-pound plates on each side of the bar. A standard dumbbell also weighs 45 pounds, meaning she lifted a total of 225 pounds.
‘You have to go heavy here. If you can’t do two plates, do what you can do with at least 15 reps,” she advised. “And turn it off. Do pulses in between.’
The fitness guru then switched to dumbbell hip thrusts with one leg to ensure her glutes were relatively small.
“It’s so important to do isolations during exercise to make sure one leg isn’t bigger than the other,” she said.
Gilmore ended her video with a series of frog pumps – a very effective bodyweight exercise.
“This one is crazy,” she told viewers.
She started by lying on her back with the soles of her feet resting on the weight bench in front of her. Then she spread her knees and pushed her hips up.
Gilmore noted that you should “make sure your heels are on the bench and that you round your spine on the way down.”
Gilmore started with a series of barbell hip thrusts with two 45-pound plates on each side of the bar – a total weight of 225 pounds
The fitness guru then moved on to dumbbell hip thrusts with one leg to ensure her glutes were relatively small
Gilmore ended her video with a series of frog pumps, a highly effective bodyweight exercise
“If you do these exercises, your butt will grow just like mine,” she insisted.
“Adding these exercises to my glute-focused leg days has been a game changer, so I wanted to share them with you,” she explained in the caption. “But if you skip meals, just throw away the entire workout…”
Gilmore’s video has been viewed more than a million times and received hundreds of comments since it was posted on September 4.
“Now these are the results we’re asking for… FAST!!!!!” one person joked.
“I don’t believe this at all… But I’m going to try anyway,” someone else admitted.
Another added that ‘two weeks is insane’ – and Gilmore agreed.
“I was so shocked I had to share it,” she said.
Gilmore later shared a follow-up video detailing what she eats on her glute-focused leg days
Gilmore said she always starts the day with a “big breakfast” and a powdered drink
After she finished her workout, she had a granola bar in the car. Then she grabbed a tuna poke bowl for lunch
Gilmore ended the day with a pasta dish with chicken, broccoli and cheese. She said she follows a “clean diet” and consumes 2,200 calories a day
Gilmore also answered questions in the comments and said she does her glute-focused leg days two to three times a week with one rest day in between.
She added that she also follows a “clean diet” and consumes 2,200 calories per day.
Many fans wanted to know what she eats, which prompted her to film A follow up video detailing the diet she followed while growing her glutes.
Gilmore said she always starts the day with a “big breakfast” and a powdered drink. She showed her plate, which was topped with a vegetarian egg scramble, three slices of bacon, grapes and toast topped with mashed avocado.
After she finished her workout, she had a granola bar in the car. She then grabbed a tuna poke bowl for lunch, noting that she gets something “super clean” when she has to eat out.
Gilmore ended the day with a pasta dish with chicken, broccoli and cheese.
“On leg days I like to eat pasta or rice,” she explained. ‘Moral of the story: it is very possible to achieve results within two weeks. You just have to eat clean.’