Glute training: What You Need to Know.
Even though I’ve always prioritized lower body because I wanted to grow my glutes, I had a hard time figuring out how to target specific muscle groups. In all honesty, I was also frustrated. I had been consistent with my workouts for over a year but was not seeing significant results. I turned to research and realized my training was not in line with the results I wanted. If you want to grow your glutes, here’s what I learned:
Glute training: What You Need to Know.
Glute activation is real
Activating the glutes ensures you engage them while exercising. If not, your body can use a more dominant muscle to perform the movement. There are a number of warm up exercises you can incorporate, but my go-to is lateral band walking because it quickly engages the muscle.
Try progressive overload
The goal is to continuously challenge your muscles by increasing the weight and/or number of reps. Always maintain proper form and don’t fall into the trap of “ego lifting”. I’m an ego lifter myself (depending on the exercise), but that’s something I’m working on :).
Always isolate the glutes
I was mostly doing compound exercises, so I started noticing my legs were growing more than my glutes. I then learned I needed to incorporate isolation movements to make them work harder. I now incorporate glute bridges, cable glute kickbacks and the one I find most effective, barbell hip thrust.
Do you incorporate any of these exercises in your routine? Let me know in the comments!
Love, Barbs.
