How to build your glutes
How to build your glutes: Are your glutes no longer growing? Here are a few tips.
This is even more common for women who have been training for a while and whose results have stalled.
Make the most of your range of motion
Take another look at your weights… yes… often, you shouldn’t increase the weight; instead… decrease it and prioritize your range of motion!
For example, when doing a Smith machine lunge… 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 moving up and down quickly during squats without any real thought.
Besides significantly increasing your risk of injury, doing this also hinders your progress, because controlling your movement during the exercise causes more microtears.
There are countless variations, with slower and faster tempos. A good professional should prescribe them for you!
Focus on compound exercises and forget about trendy exercises
Please, I’ve said this many times, but it’s always worth repeating… lol. Don’t make things up or jump on the bandwagon of fitness influencers who kick their legs up and say it’s good for your glutes… Stick to the tried-and-true basics! Squats… lunges… leg press… stiff-leg deadlifts… and, if needed, one or two isolation exercises, okay?
Basic exercises to build your glutes
How to build your glutes: the usual basics… free-weight squats, lunges, leg press, stiff-leg deadlifts… There’s no secret!
Remember: when training your glutes, it’s important to understand that all compound movements, such as squats, single-leg lunges, and leg presses, work both the back and front of the thigh (quadriceps), as well as the glutes!
Simply put: whenever you use a compound exercise to train your “legs,” you’re training your glutes… and vice versa.
There are variations we can use to emphasize one area or another, but it’s not possible to completely isolate the muscles mentioned in these compound exercises!
And training your LOWER BODY on consecutive days will NOT provide any benefits!
