8 INCONSISTENTLY EFFECTIVE WORKOUTS FOR YOUR GLUTEUS MAXIMUS
Did you know that the gluteus maximus is the largest muscle in your body? Yes, and it's also one of the most powerful. But it probably doesn't feel that way to many of us. It's time to go to work if you believe that your butt is excessively big (in a bad way) or that you lack size and strength in the booty area. The finest exercises, methods for optimizing glute activation, programs, and more will all be covered in this comprehensive guide to training the gluteus maximus.
Contrary to most articles on "Best Gluteus Maximus Workouts," the exercises we have in store for you are thorough, straightforward glute builders. In order to develop bigger, stronger glutes for both men and women, we are talking about massive, powerful lifts rather than moves that resemble cupcakes. You can lose fat and keep it off with its assistance. While it's acceptable to perform a few straightforward "isolation" exercises as well, complex exercises should take up the most of your time because they will give you the buttocks benefits you're after. Because it is the largest muscle in your body, it requires exercises that are commensurate with its size.
Instead of starting with the exercises straight away, let's learn more about the gluteus maximus and how to focus on it.
THE GLUTEUS MAXIMUS: WHAT IS IT?
The gluteus maximus, gluteus medius, and gluteus minimus are the three gluteal muscles in your body. The largest and outermost of the three gluteal muscles, the gluteus maximus, is responsible for most of the size and shape of your buttocks.
The gluteus maximus muscle is a thick, fleshy quadrilateral mass with fibers that are directly obliquely downward and lateral ward. You have two of these muscles, one on each side of your buttock.
In its most basic form, the gluteus maximus originates at the top of the pelvic bone and extends downward before joining the upper portion of the femur (thigh bone). Naturally, on the backside.
The gluteus maximus contains two insertion points and several origin points, to put it another way. For those who are more knowledgeable about anatomy, its insertion locations are the iliotibial tract and the gluteal tuberosity of the femur, as well as the lateral/posterior surface of the sacrum and coccyx, the posterior side of the ilium, and the sacrotuberous ligament.
The gluteus maximus has the greatest potential to significantly grow in size and strength out of the three gluteal muscles. In fact, if you know what exercises to do and how to maximize glute activation, it's one of the simplest muscles in your body to develop (although genetics do play a role in this as well) (which is why you are here).
See the location of the gluteus maximus and how it sits in relation to the other gluteal muscles in the following image.
Gluteus maximus, Gluteus medius and Gluteus minimus .
As said, the gluteus maximus is the largest muscle in the human body. Interestingly, compared to other primates, the huge size of our gluteus maximus is a particularly defining attribute of humans. Because we have a large, strong gluteus maximus, we can easily maintain an upright posture while standing, in contrast to other primates who have smaller, weaker gluteus maximus muscles.
Although the gluteus maximus plays a crucial role in our capacity to remain upright, that is unquestionably not all it does for us. So let's explore the roles played by the gluteus maximus.
THE GLUTEUS MAXIMUS' PURPOSE.
The gluteus maximus is responsible for shaping your butt in addition to being one of the human body's most instinctively beautiful muscles, especially if it is powerful and healthy-looking.
The glutes provide the following primary purposes:
1. Stability: To enable an upright posture, the gluteus maximus balances the pelvis and femoral heads (upper leg bones). Additionally, it helps to stabilize the hips and knees when standing on one leg, walking, running, and other activities.
2. Hip Extension: The hamstrings and gluteus maximus serve as the main movers during any movement involving hip extension. Walking, running, standing up from a seated posture, and ascending stairs all cause hip extension (the gluteus maximus really shows its power when sprinting, climbing, and coming up from a squatting position). Hip extension, in general, refers to any movement that lengthens or expands the front of your hip. As a result, you constantly extend your hips, engaging your glutes continuously.
3. Hip External Rotation: During hip external rotation, the gluteus maximus aids in lateral (outward, away from the body) movement of the leg.
4. Hip Adduction/Abduction: Your gluteus maximus's upper and lower fibers work together to abduct and adduct the hip, respectively.
The gluteus maximus is crucial for maintaining core stability, maintaining balance, cushioning impacts, and moving force from the lower to upper body.
While the gluteus maximus serves a variety of vital roles, many people's gluteus maximi are underactive during these activities, necessitating the use of other muscles to make up for their lack of activity.
For instance, a person might not use their gluteus maximus effectively when extending their hips, instead primarily using their hamstrings to propel the motion. This will result in weak glutes, muscle imbalances, and underdeveloped glutes. It can also frequently result in injury from overusing the hamstrings or weak glutes.
Therefore, it's crucial to frequently exercise your gluteus maximus and develop a strong mind-muscle connection while working out. Your gluteus maximus will work as it should during daily activities and physical activity in this manner. For our bodies to last a long time, having strong, well-developed glutes is crucial.
The reasons why the gluteus maximus muscle is so crucial are explained above, but let's talk about it specifically in terms of sports and fitness. We'll also go through the reasons for weak glutes and their problems.
WHY GLUTEUS MAXIMUS MUSCLES THAT ARE TOUGH ARE SO IMPORTANT?
It's simple to become hamstring and quad dominant.
Your glutes are involved in almost every compound exercise that uses your quads or hamstrings. Consider the fact that your glutes are the main muscle responsible for movements like squats, deadlifts, lunges, leg presses, hip thrusts, and so on. Your gluteus maximus acts as the binding agent for all lower body motions. Your lower body motions will be more powerful if your glutes are stronger.
This also holds true for athletics. Sprints, jumps, shuffling, shifting movements that include acceleration and deceleration, and a long list of other actions are all made possible by your gluteus maximus. Therefore, you need strong glutes if you want to be powerful and explosive.
It goes beyond simply having explosive strength, power, and speed when moving. Your gluteus maximus and its two siblings are essential for maintaining a healthy low back, preventing injuries, bracing for impact, having good posture, and stabilizing your hips.
Overall, the gluteus maximus is not the largest and strongest muscle in your body by accident. It has many crucial duties, and the more they are developed, the better you will move, feel, and appear.
WEAK GLUTES: CAUSES AND PROBLEMS
The most frequent causes of weak glutes include prolonged periods of inactivity, excessive sitting, and insufficient glute activation during exercise.
Stop spending so much time sitting down and becoming more active (work out!) are the first two simple solutions.
Poor glute activation, however, necessitates a little more information.
Just because you're exercising doesn't imply your glutes are working as effectively as they should. This is especially true if your glues are already weak. Many people enter the fitness world with weak glutes and never learn how to properly engage them. This causes muscle imbalance, quad and hamstring dominance, which greatly raises the risk of injury and reduces the potential for strength.
It's never too late, so if you're just beginning your fitness adventure, you can make sure you prevent this from happening in the first place. Focusing on glute activation, as we will discuss in the section following, is all that's required.
MY GLUTEUS MAXIMUS NEEDS TO GROW, HOW?
You must: in order to improve the size and strength of your gluteus maximus.
Make sure your glutes are well-activated and that you are performing the proper activities.
Possess the proper rep strategy, weight load, and tension time. In other words, you need to overstrain your gluteus maximus beyond what it can handle.
Use the principle of progressive overload to gradually overload your gluteus maximus over time.
Stay consistent, eat well, and get enough sleep.
Let's briefly go through each of the aforementioned points.
EXERCISES & ACTIVATION OF THE GLUTE:
Since we have a complete section on the greatest gluteus maximus exercises a little lower down the page, we won't get into the finest exercises just yet, but what we are about to tell you is crucial, so please keep reading.
Naturally, if you want to develop your gluteus maximus, you should engage in lower body workouts like squats, hip thrusts, and deadlifts. However, just because you are performing those exercises doesn't guarantee that your glutes are getting a solid workout.
You must make sure your glutes are adequately stimulated when executing your lower body exercises because the gluteus maximus is a fundamental mover for any complex movement.
How then do you engage your glutes?
First and foremost, you should perform a warm-up that stresses your glutes before you even start your workout. Build that mind-muscle connection with your gluteus maximus throughout your warm-up period. Use a booty band or bodyweight to perform slow, controlled workouts that just work the glutes. Squat pulses are a good example because they are conducted in the range of motion where the glutes should be working the hardest. Also excellent are frog pumps.
When warming up, go slowly and deliberately, paying close attention to your glutes. Perform a few workouts that emphasize glute activation and involve motions that keep your glutes tense all the time. Those who struggle to engage their glutes will benefit immensely from this. You will eventually develop a strong mind-muscle connection and never have any trouble engaging your glutes during exercise. Even so, it's still a good idea to perform a brief glute activation warm-up prior to your workout to make sure your glutes are fully warmed up and prepared to fire.
Note: You can also practice simple exercises like squeezing your glutes extremely hard while standing for 10 seconds, then releasing. Do this in intervals of 10 to 20 seconds. Perform it in between sets of your primary workout and your glute activation program. Even when you are not about to work out, keep doing this. Establish that link.
Examples of warm-up exercises for the glutes include:
Glute bridge
Squat steps
Now, in order to get better glute activation when performing exercises like squats or hip thrusts during your main workout, slow down. Put a lot of emphasis on your glutes by working at a slow pace with a lighter weight. When your gluteus maximus is at its maximum contraction, squeeze it like crazy. Then, move through the full range of motion to feel the stretch.
If your gluteus maximus isn't correctly activated and you're mostly using your quadriceps to power the exercise, even if you can easily complete a squat with X-weight, your gluteus maximus won't ever expand.
When you drop the barbell during a stiff-legged deadlift, you are lowering your tension. Your muscles are stretching as they lengthen. When you raise the barbell to its highest point, there is contraction tension (as your muscles shortens). Pay equal attention to both phases. However, be aware that research indicates extending tension is really more helpful for developing muscle. If you are unable to use your entire range of motion throughout your activities, you need to work particularly hard on your mobility.
DISTRIBUTION & TRAINING VARIABLES:
It's crucial to have a good diversity of workouts and use a number of training variables. Because the gluteus maximus is a large muscle, it must be struck from a variety of angles in order to fully engage it.
You need to perform a range of exercises, including as squats, deadlifts, hip thrusts, cable pull throughs, lunges, leg presses, and so forth, to attack it from various aspects. The combination of these exercises will provide you the diversity you need to work all of the gluteus maximus' muscle fibers.
Regarding the training variables,
Along with rep schemes, weight loads, volume, and other factors, training variables also include load placement, body positioning, hand positioning, and others. Let's talk about the less-discussed factors of load placement, body positioning, and hand placement before moving on to best practices for the latter, which are clear.
The positioning of the load in respect to your body is referred to as load placement. For instance, although the weight placement varies between the front, rear, and zercher squats, they are still barbell squats.
Your stance is influenced by how you hold yourself. Different body positions include a split stance, a staggered stance, and a bilateral stance. So, examples of the body posture variable include standard bi-lateral squats, split squats, Bulgarian squats (back leg up on a bench), wide stance, and toes pointed outward.
Hand positioning, such as an underhand grip, overhand grip, neutral grip, as well as grip width, determine how you hold the weight. Although there are techniques to experiment with this training variable for lower body movements as well, it is more appropriate to upper body movements.
You can overload your muscles and put them under different kinds of stress by changing training variables like the placement of the weight and your body position, or by introducing a degree of instability to your lifts.
Note that we've included a range of exercises in our list of the "best gluteus maximus exercises" below, so you can be confident that using them all at once will fully build your glutes.
IS THE GLUTEUS MAXIMUS ISOLATABLE?
Due to the muscle's connection to the hamstrings, you cannot completely isolate the gluteus maximus. However, there are several workouts that work well to target the glutes specifically, and there are techniques to make large compound lifts more glute-focused. We'll show you how to include extra glute focus into each of the exercises listed below to increase gluteus maximus activation.
WORKOUTS, SETS, VOLUME, AND REPS/TIME UNDER TENSION:
In relation to your strength level, which should be about 70–80 percent of your 1RM, the glutes respond best in a rep range of 6–12 reps with substantial resistance.
Don't rush the repetitions. The best growth can be observed when the amount of time under stress is between 20 and 60 percent. In terms of strength, it is far less intense, lasting only 4 to 20 seconds while applying a weight that is 80 to 90 percent of your 1RM.
In order to hit your glutes for at least 10 to 12 sets during each workout, you can perform two heavy lifts for 5 sets each or 3 to 4 movements for 3 to 4 sets.
Aim to work your gluteus maximus twice a week, distributed equally throughout the week, if you want to see the maximum results possible. According to studies, twice weekly muscle-targeting is much more effective for promoting hypertrophy.
With that, you may work your glutes for a total of 20–24 sets per week, with 6–12 repetitions in each set. It takes a lot of volume to add muscle, therefore that's a significant quantity.
If you're working the gluteus maximus without weights, slow down the pace and do more repetitions. It would be best to perform 10-15 reps quickly or 15-20 reps slowly.
You will notice increases on both fronts in the 6–12 rep range with weights because there is a significant crossover between strength and hypertrophy. It would be ideal if you could raise the weight load after each set (after warming up to the working weight) to increase both strength and hypertrophy. For large compound exercises like squats, hip thrusts, and deadlifts (and their variations), we advise doing this. For more isolated exercises, however, we advise working in a higher rep range of 10–12 (and even as many as 15 reps), putting a lot of emphasis on time under tension.
GRADIENT OVERLOAD:
It won't be possible to build your ideal glutes overnight. It takes time and requires consistency. But being consistent isn't enough; you also need to keep improving.
Amazingly, your muscles can adjust to the strain you put on them. Muscle adaptation takes place quickly. Use the progressive overload concept to keep putting them under enough stress that they must keep adapting.
Using a variety of strategies, the progressive overload concept makes sure that as you steadily gain muscular mass and strength, your muscles receive enough stress. Increase the volume of your workout, the weight load, the reps, the intensity, the rest intervals, and the difficulty of the exercises, among other strategies.
Overall, if you want to see significant effects from your training, especially if you are not a newcomer to fitness, it is crucial that you apply progressive overload. For 4–12 weeks, concentrate on one or two strategies. Although some weeks may be better or worse than others, progress should be gradual. After a training cycle, take a week or so off before beginning a new plan that focuses on a different set of progressive overload techniques. Every cycle, take a break to ensure that you are not overtraining and to prevent plateaus.
SLEEP RIGHT and EAT RIGHT:
It should go without saying that healthy eating and adequate rest are prerequisites for developing your glutes. No matter how efficient your workouts are, you will never be able to increase your gluteus maximus without proper protein and sleep.
HOW DO I TIGHTEN AND TONER MY BUTT?
The good news is that you should still adhere to the aforementioned advice and the workouts that will follow whether your goal is to increase the size of your glutes or reduce the fat around them. Your body will function more effectively as a fat-burning machine the stronger and healthier your muscles are. The only additional advice for especially decreasing fat is to increase the reps and cut back on the rest periods. This will guarantee that each workout burns lots of calories. Do additional cardio as well.
HOW LONG AFTER CONSTRUCTION OF THE GLUTEUS MAXIMUS DOES IT TAKE TO SEE RESULTS?
Beginners will notice changes in their butt's size and shape fast. Gains for beginners happen quickly because the body responds quickly to the stimulation that strength exercise provides. Therefore, whether you are just beginning or returning to fitness, you should see noticeable effects in just three months. In fact, if you persist with training for a while and execute exercises correctly from the start, this is when you will notice the biggest improvement.
Unfortunately, it will require much more effort to notice improvements following your beginner gains. In addition, it will take time.
However, if you appropriately use progressive overload, you can continue to advance in the gluteus maximus development process. We promise that if you commit to training for three years, you will get the booty of your dreams. A robust, strong, athletic booty, not just a pretty, shapely one.
Not everyone is the same. If you put in the effort, it won't take you more than a year to reach your "ideal" state. Your workout, food, sleep, and genetics will all play a major role in this. Training your gluteus maximus will always be advantageous for you, not just in the area of your buttocks but across your complete body. A strong physique starts with powerful glutes.
WHAT ACTIVITIES DIRECTLY AIM AT THE GLUTEUS MAXIMUS?
The glutes are involved in pretty much every compound leg exercise, some more so than others. Numerous core workouts also work the glutes isometrically.
The greatest leg workouts for the glutes are those that fully extend and fully contract the gluteus maximus over a broad range of motion. This comprises activities where the hamstrings or quadriceps serve as the main mover. The finest exercises for the gluteus maximus will therefore frequently target the quadriceps or hamstrings as well. You only need to employ the proper range of motion and concentrate on glute activation to increase the effectiveness of the exercises for your glutes. To make sure your glutes are appropriately engaged for the workouts below, we'll provide you with some advice and suggestions.
To guarantee that the hamstrings and quads don't dominate the movement, keep in mind that if you want to build your glutes, you must maintain a strong mind-muscle connection with your gluteus maximus.
THE 8 BEST GLUTEUS MAXIMUS EXERCISES
Using free weights is the best technique to increase the size and strength of your gluteus maximus. Here are the eight best exercises for the gluteus maximus, assuming you have access to free weights like barbells and dumbbells. After these eight exercises, there are exercises for the gluteus maximus that you can perform using only your bodyweight.
Back squats, first
Low bar back squats, to be more precise, put the biggest pressure on your glutes. As the name implies, a low bar back squat places the bar lower on your back than a high bar back squat.
Follow these pointers to maximize glute activation during low bar back squats:
1. At the top, squeeze your glutes. Just as you want to dig deep, you also want to come up and fully contract your glutes at the top if you want to move through the widest range of motion possible. Drive your hips forward to a neutral posture and squeeze; however, avoid pushing your hips further forward than necessary as this will put strain on your low back. This contraction is carried out as you would if you were simply standing normally; it is not a hip thrust type of squeeze.
2. Especially during the eccentric period, use a modest tempo. As you lower yourself into a squat, control the weight load by moving slowly and purposefully. Compared to the concentric phase, eccentric contraction is significantly more efficient at increasing strength and bulk. So, handle it accordingly.
3. As far as you can, dive in. If using a lighter load enables you to squat more deeply, it is preferable. You can increase the stretching strain in your gluteus maximus, which is a crucial component of muscular growth, by squatting down even lower than parallel.
You can also try box squats if you are having difficulties attaining proper glute activation, which you will undoubtedly notice the day following your workout because the glutes should be painful. For those who are quad dominant, this version is useful.
Consider squatting while wearing a cloth booty band. People perform squats with booty bands specifically for this benefit of improved glute activation. Booty bands are what they are called for a reason!
SUMO DEADLIFTS 2.
While traditional deadlifts are beneficial for your glutes, sumo deadlifts focus more on the gluteus maximus. This is due to the fact that your foot placement, hip, and knee angles lead to hip extension and hip external rotation, both of which your gluteus maximus acts on.
Suggestions for maximizing glute activation during sumo deadlifts:
1. Once your hips are neutral, fully squeeze your glutes at the top.
2. Get your butt as low as you can while keeping your spine straight. This will necessitate a thorough knowledge of the hip hinge.
3. Remember to employ a hip hinge to drop it down while moving as slowly as you can during the eccentric phase. You are seriously denying your glutes the opportunity to get activated if you are lowering the weight because it is too heavy to do so slowly.
4. Use your glutes and legs, not your arms or back, to start lifting the bar up by driving the effort from your heels rather than your toes.
3. STURDY DEADLIFTS
Many people mix up Romanian deadlifts (RDL) and stiff-legged deadlifts, but they are two different exercises. RDLs carry the weight down to roughly shin level, whereas stiff-legged deadlifts (also known as straight leg deadlifts) bring it down further. With a barbell, you would therefore perform a stiff-legged deadlift, touching the plates to the ground.
Although RDLs are equally beneficial for your glutes, we went for the stiff-legged deadlift since it has a wider range of motion and gives your glutes a bigger stretch. Stick with RDLs until your hip hinge improves if you have problems maintaining excellent form because of inadequate hip mobility (inability to make a deep hip hinge).
Follow these pointers to maximize glute activation during stiff-legged deadlifts:
1. Squeezing your glutes will help you drive your hips forward as you rise, and once you are upright, you should squeeze your glutes as hard as you can. Many folks forget to squeeze tightly at the top. Additionally, you don't need to move your hips out of neutral to achieve a strong gluteus maximus contraction.
2. As you lower the weight to the ground, your knees should be slightly bent, but you are actually completing a deep hip hinge rather than bending your knees to do so. If your hips are hinged properly, your low back shouldn't arch. You may achieve amazing stretching tension in your glutes by using a deep hip hinge.
Hip tremors
As glute-centric as a compound exercise can get is the hip thrust. Although the movement is powered by your hamstrings as well, you can really focus on your glutes with this exercise. One of the best workouts for building gluteus maximus strength and bulk. This is due to the enormous contraction tension that is made possible. Hip thrusts really make up for the absence of stretching tension by dramatically increasing glute activation through contraction compared to any other exercise.
Observation: You can exert even more tension on your gluteus maximus and gluteal muscles overall by wearing a cloth booty band above the knees.
Tips for maximizing hip thrusts' ability to activate the glutes include:
1. Achieve a posterior pelvic tilt and drive your hips forward to the top and up as high as you can to complete full reps (while maintaining a stiff torso).
2. When your muscles are at their maximum contraction, squeeze them hard and hold the position for a few seconds.
3. Instead of using your foot's ball or toes, drive with your heels.
4. To shift the tension more from your hamstrings to your gluteus maximus, you may need to experiment with your stance, but in general, a wider stance with your feet rotated outward will put more focus on your glutes.
Related: Alternatives to Barbell Hip Thrusts
5. HEAVY STEP UPS
Step-ups are wonderful for your legs and glutes, but if you utilize an even higher platform to step up on, they will be even better for your glutes. Step higher to increase the benefits of this workout for your glutes. Your gluteus maximus has a wider range of motion with the higher step up.
It's important to keep in mind that you don't have to begin with a big step up, but you should aim to do bigger steps as you advance. Your glutes will be exercising even if you take a smaller step up.
Advice for maximizing glute activation during weighted step-ups:
1. Make sure you are raising yourself with your heels rather than your footballs.
2. To keep your attention on your glutes during the eccentric and concentric phases of movement, move slowly.
3. Use a higher step-up once more to activate your glutes more.
6. BLUE SPLIT SQUATS
Split squats, whether they are traditional or Bulgarian variations, are excellent for your glutes. However, because they are harder, Bulgarian split squats will enable you to activate your glutes more.
One of the benefits of both split squats and Bulgarian split squats is that you may utilize them to correct muscular imbalances and, because they call for better hip stability, you also experience terrific gluteal muscle activation.
Split squats are preferred over lunges because they exert more consistent and intense tension on the gluteus maximus.
The ability to employ a greater weight load makes split squats superior to Bulgarian split squats, as noted. Split squats can be performed with a barbell in a squat rack, unlike Bulgarian split squats, which are typically performed with dumbbells. With a split squat, you should be able to lift roughly 50% of your typical back squat working weight, which is typically more than you can with a Bulgarian split squat. Therefore, we advise you to perform both Bulgarian split squats and split squats in general.
Follow these pointers to maximize glute activation during Bulgarian split squats:
To activate your glutes more, take a stance that is both narrower and just a little wider. The exercise becomes more quad-focused as you move your front foot farther forward.
With split squats, a lot of folks don't move through the entire range of motion. Using the complete range is preferable in the long run, though pulse exercises like half squats will retain tension on your glutes.
Holding a single dumbbell or kettlebell at your front, close to your chest, allows you to perform split squats, but two dumbbells held at your sides or a barbell on your back are preferable because they are better for your posterior side.
Don't slouch forward; keep your back upright.
Related: 10 Top Glute Exercises using Dumbbells
SINGLE LEG PRESS 7.
Advice for maximizing glute activation during single-leg leg presses:
1. With a two-legged leg press, position your foot a little higher. Additionally, try angling your toes a little outward.
2. Your feet should be pressed firmly together.
3. As opposed to free weight exercises, use larger rep ranges. The ideal range is 12–15 repetitions.
4. On the eccentric phase, move slowly.
Related: 7 Leg Press Foot Positions & Worked Muscles
8. KETCHEL SQUATS
The benefits of the kneeling squat are twofold. First of all, it is a fantastic approach to concentrate on your glutes. It almost qualifies as a glute isolation exercise, similar to hip thrusts, as it eliminates the quads from the squatting equation. Second, by teaching you how to use your gluteus maximus for hip extension during a standard squat, it will assist you in achieving higher glute activation during your back squats.
For those who struggle to engage their glutes during squats, this exercise is fantastic. When practicing back squats, you will unquestionably experience improved glute activation after executing this exercise for a while.
Although we are aware that this workout is more suitable for women, if you are a man and are not ashamed to perform it, your glutes will appreciate it. When your glutes have already been fatigued by heavier compound lifts, at the end of your session, this exercise is a fantastic choice.
Guidelines for performing kneeling squats to maximize glute activation include:
1. Lean back until your calf muscles are being touched. Then, contract your glutes to propel your body upright by extending your hips forward.
2. At the apex, really squeeze your glutes. To obtain a solid squeeze, there's no need to move your hips past neutral.
3. Use a smith machine so that you can concentrate solely on your glutes and don't have to bother about stability.
After considering the advice offered, make sure you don't hold your breath while working out, as doing so will have a detrimental impact on your results. The secret is consistency.
You are doing well bro 👍
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