Glute workouts are sought after but some mistakes could cost you the gains you expect.

Lower body workouts are crucial for athletic performance, and strengthening them can significantly reduce the risk of back and hip pain.

So, how should glutes actually be trained? Let’s find out.

Stuck Moving In Only One Plane

One of the biggest mistakes people make while training their glutes is to only focus on the forward/backward direction, like the regular squats and lunges.

The true glute development happens when you challenge side-by-side and rotational movements like curtsy lunges, lateral band walks, and others.

How to fix this? Add multi-plane drills to the routine.

Going Too Fast Through Reps

Why rush when you can have controlled movements? Rushing does nothing apart from reducing time under tension and cheating the work. Muscle growth happens with controlled momentum

How to fix? Slow down your tempo and take short pauses on hip thrusts and squats to let that burn hit the muscle

Not Lifting Heavy Enough

Not lifting heavy might be the biggest reason those glutes aren’t developing. Staying in your comfort zone can kill gains faster than anything else.

How to fix? Increase the weight gradually and properly do progressive overloading.

Skipping Hip Thrusts

Ignoring hip thrusts? Well, say goodbye to gains. Hip thrusts drive hip extension, which is the primary function of the largest glute muscle.

Poor Exercise Selection & Execution

A heavy glute workout should prioritize hip-extension movements such as heavy back squats, deadlifts, Bulgarian split squats, and more. However, the reality is that many exercises fail to properly target the glutes the way some machine leg presses do.

How to fix this? Choose such movements that let you drive your hips back and forth.

These are all the movements that can help you build round, well-developed glutes. Given that, what are your thoughts on this? Tell us in the comments.

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Written by

Suryakant Das

Edited by

Oajaswini Prabhu