Personal trainer reveals the three exercises that will dramatically grow your glutes in just 14 DAYS – as she proudly shows off the very impressive results

• Crystal Gilmore, 24, from Texas, shares her workouts and meal plans on TikTok
• She recently went viral after demonstrating how she transformed her glutes 
• Gilmore said she added just three moves to her routine and ate a ‘clean diet’

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 demonstrating how she transformed her buttocks by adding a few additional 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 start 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 demonstrating how she transformed her buttocks by adding a few additional moves to her workout routine. She is pictured 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 barbell also weighs 45 pounds, which means she was lifting a total of 225 pounds. 

‘You must go heavy here. If you can’t do two plates, do what you can do for a minimum of 15 reps,’ she advised ‘And switch it up. Do pulses in between.’

The fitness guru then moved onto single-leg dumbbell hip thrusts to make sure her glutes were relatively close in size. 

‘It’s so important to do isolations when you’re exercising to make sure one leg isn’t bigger than the other,’ she said. 

Gilmore concluded her video with a series of frog pumps – a highly effective bodyweight exercise. 

‘This one is crazy,’ she told viewers. 

She began by laying on her back with the soles of her feet resting on the weight bench that was in front of her. She then splayed her knees and thrust her hips upwards.   

Gilmore noted that you should be ‘making sure your heels are on the bench and you’re rounding your spine on the way down.’ 

Adding these exercises into my glute focused leg days have been a game changer so I wanted to share then with you 💗👏🏾 but if you skip meals just throw the whole workout away… Ask me questions down below⬇️

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 onto single-leg dumbbell hip thrusts to make sure her glutes were relatively close in size

Gilmore concluded her video with a series of frog pumps, a highly effective bodyweight exercise

‘If you do these exercises, your butt will grow like mine,’ she insisted. 

‘Adding these exercises into 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 the whole workout away…’

Gilmore’s video has been viewed more than one million times and has received hundreds of comments since it was posted on September 4. 

‘NOW THESE THE KINDA RESULTS WE BE ASKING FOR… QUICK!!!!!’ one person joked.

‘I don’t believe this at all… But I’m still gonna try it,’ someone else admitted. 

Another added that ‘two weeks is insane’ — and Gilmore agreed.

‘I was so shocked I had to share,’ 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 powdered greens drink

After she did her workout, she had a granola bar in the car. She then grabbed a tuna poke bowl for lunch

Gilmore ended the day with a pasta dish featuring chicken, broccoli, and cheese. She said she eats a ‘clean diet’ and consumes 2,200 calories a day 

Gilmore also answered questions in the comments, saying she does her glute-focused leg days two to three times a week with one rest day in between. 

She added that she also eats a ‘clean diet’ and consumes 2,200 calories a day. 

Many fans wanted to know what she eats, which led 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 powdered greens drink. She showed off her plate, which was topped with a veggie-egg scramble, three slices of bacon, grapes, and toast topped with mashed avocado. 

After she did 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 featuring chicken, broccoli, and cheese. 

‘On leg days I like to have pasta or rice,’ she explained. ‘Moral of the story, it’s very possible to get results in two weeks. You just have to eat clean.’

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