How is your glute workout going?
Beautiful, well-developed glutes don’t appear overnight! It takes years and years of training!
Are your glutes no longer growing? Here are a few tips.
There are also situations where women have been training for a long time and their results have plateaued.
Read on for some of the most common glute workout mistakes you should avoid!
Main mistakes that keep your butt from growing
Incorrect lower-body workout split
“Is it right to train quads one day, hamstrings, glutes, and calves the next, and then quads again the following day?” First, it’s important to understand that all compound movements, such as squats, lunges, and leg presses, work both the back and front of the thigh (quads), as well as the glutes! Simply put: whenever you use a compound exercise to train your “legs,” you’re also training your butt… and vice versa. There are variations you can do to emphasize one area or another, but it’s not possible to completely isolate the muscles mentioned during these compound exercises! And training your LOWER BODY on consecutive days will NOT bring you any benefits!
Simply put: whenever you use a compound exercise to train your “legs,” you’re also training your butt… and vice versa. There are variations you can do to emphasize one area or another, but it’s not possible to completely isolate the muscles mentioned during these compound exercises! And training your LOWER BODY on consecutive days will NOT bring you any benefits!
Prioritize your range of motion
Reassess your weights… yes… many times you shouldn’t increase the weight, but instead… decrease it and prioritize your range of motion!
For example, when doing a Smith machine split squat… if you do it without a step, try lowering the weight and adding a step to allow for a greater range of motion.
Control your tempo
I see people quickly going up and down during a squat without any thought or control.
Besides considerably increasing your risk of injury, this also hinders your progress, because controlling the movement as you perform it causes more microtears.
There are countless variations, with slower and faster tempos. They need to be prescribed by a good professional!
Exercise tips to grow your glutes
Squats
Focus on compound exercises and forget trendy workouts!
Please, I’ve said this many times, but it’s always good to remember… lol. Don’t make up exercises, and don’t fall for the influencer who kicks her leg up and says it’s good for your butt…
Stick to the basics everyone talks about! Barbell squats… lunges… leg presses… Romanian deadlifts… add an isolation exercise or two if needed, okay?
That’s it!
Conclusion
A good glute workout will definitely help you see great results. It helps you keep strengthening your glutes without having to completely change your exercise routine.
Another option is to increase the weight you use when performing specific movements. Just be sure to increase the weight slowly. Make too big a jump too quickly, and you risk getting injured.
Ideally, your glute workout routine should build your glutes without creating imbalances in other muscles. This sometimes happens if you’ve already injured a certain area of your body and therefore don’t train it.
I hope you find these tips helpful. If you still have questions, leave a comment and share the post on social media. #VEMPROTREINO.
