If you are a naturally thin woman, often referred to as a “hard gainer” or ectomorph, you likely have a fast metabolism and low body fat, making muscle development challenging. Growing your glutes requires a highly specific strategy that goes beyond endless bodyweight exercises. The secret lies in pairing targeted, intense resistance with proper nutrition. Here is your roadmap on how to build glutes for naturally thin women at home.

The Muscle-Building Mindset: Focus on Intensity

For thin women, the key challenge is overcoming a metabolism that quickly burns calories. To stimulate the muscle hypertrophy (growth) needed in the …