My Glutes Didn’t Grow Until…
For the longest time, I was training glutes consistently but not seeing the results I wanted. It wasn’t until I made a few changes that I finally started to see real growth. If you feel like your glutes just aren’t responding, take a look at your approach - these small adjustments made a massive difference for me.
1️⃣ Training with Intention
It’s easy to go through the motions in the gym, but when I started focusing on true intentional training, everything changed. Instead of just trying to hit a certain number of reps, I concentrated on execution - controlling every rep, feeling the muscle work, and ensuring proper form.
Slow down, focus on each rep, and make sure your glutes are actually doing the work.
2️⃣ Expanding My Rep Ranges
For a long time, I stuck to the classic 8-12 rep range, assuming it was the "best" for muscle growth. But the glutes respond well to variety. I started incorporating lower rep ranges (5-8 reps) with heavier loads and higher rep ranges (12-15 reps). This balanced approach helped me maximize growth from all angles.
Don’t limit yourself - use a mix of rep ranges to challenge your glutes in different ways.
3️⃣ Understanding Resistance Profiles
One of the biggest game changers was learning about resistance profiles and loading patterns. Before, I was mostly doing hip thrusts and other shortened position movements, which are great but only target one part of the strength curve. When I started balancing my training with movements that challenge the glutes in both mid and lengthened positions, my growth skyrocketed.
Target your glutes through different resistance profiles to fully develop them.
Are Your Glutes Growing?
If you feel stuck, take a step back and analyse your approach. Are you training with intention? Are you using different rep ranges? Are you targeting your glutes through their full range of motion?
And… ARE YOU EATING ENOUGH TO GROW? (Let’s talk about this next week!)
Small changes = BIG results. Apply these strategies, stay consistent, and watch your glutes transform. 🍑
With love,
Coach Sandra x