Optimized Glute Training
Can’t get your glutes to grow? Check out these tips to give your glutes the best chance possible to grow!
🍑Activate your glutes each time before working them. Utilizing exercises like single leg hip thrusts, feet elevated hip thrusts, frog pumps, and banded glute bridges among others will help get blood flow to your glutes. This will increase the pump you feel in the muscle and hopefully help you focus on using the glutes more in other exercises. These are best performed for higher reps at the beginning of your workout for 2-3 sets of 15-25 reps.
💪Strengthen your glutes with movements such as the hip thrust, sumo deadlift, glute-ham raise, back extensions with a glute focus, Bulgarian split squats, and Romanian deadlifts among others will be great for building your glutes. Including hip extension movements (hip thrust), squat movements (Bulgarian split squat), and hip abduction movements (standing cable hip abduction) will be key to growing your glutes all around. Stick mostly with 2-3 sets of 8-15 reps of 3-6 movements, 2-3 times per week.
⛹️♀️Optimize cardio with exercises that show higher levels of glute activation. Choosing the stairmaster or sprinting over jogging would be a good idea if you’re looking to activate your glutes during cardio because they show higher levels of glute activation.
🥞Gain weight! I can’t stress this part enough. It’s going to be very difficult for you to grow your glutes, or any muscle, without eating in a caloric surplus. As @ariannadantone says, #gainingweightiscool