7 Myths About Glute Training, Debunked!

Myths about glute training abound, and more than spreading misinformation, they also perpetuate the confidence-crushing thinking that all beautiful booties have to look a certain way.

Namely, lifted, bouncy and perky AF. 

We think strong glutes make a beautiful butt, which is the impetuous behind this article: to debunk demoralizing booty myths and help you appreciate your backside for what it is. Namely, the most powerful muscle group in your body!

7 Myths About Glute Training

    1. Squats Are King

      Nope! When it comes to glute training, squats are good, but they aren't even the best exercise for your butt.

      A 2006 study reveals that hip thrusts, deadlifts, Romanian deadlifts and back extensions activate more of your glutes than squats.

        2. You Can Spot Lose Fat on Your Butt

          You can't spot lose weight from anywhere on your body. To lose fat, you have to lose fat from everywhere. Your body has the final say on where you lose weight first, and it largely comes down to genetics. Hence, why some people who lose weight will lose it from their hips, thighs and butt first, and others will lose fat from there last.


          Hey, don't sweat it. Women who carry weight in these areas are shown to have improved cognitive function.

          In fact, carrying weight in these areas is not even an indicator of poor health--just a genetic predisposition.

            3. Butt Training Can Completely Transform Your Booty

              This is one of those myths that has some basis of truth, but is often misconstrued. The fact is that 60% of where you carry fat and how you build muscle is genetically predetermined. This isn't to say there is no point in trying to get in shape and that training your glute muscles won’t add shape and tone to your booty; just that having a booty you can balance a champagne flute on top of is not an indication of your being in shape.

                4. Go Heavy for Glute Training

                  There is a misconception that glutes respond best to fast twitch muscle training, which stems from the misconception that your glutes mostly consist of fast-twitch muscle fibres. These muscle fibres facilitate fast, explosive movements but also fatigue quickly. So, the best way to train them is with low rep sets of heavy weights.

                  The thing is, your glutes are actually made of almost equal parts of fast twitch and slow twitch fibres. As a result, a combination of heavy, low rep moves and lighter, high rep moves is ideal.

                  Go heavy once a week using kettlebells, barbells and dumbbells, light once a week using bodyweight, ankle weights and resistance bands and then throw in some explosive, plyometric glute training (hello, switch lunges, donkey kicks and jump squats) for well-rounded booty training.

                    5. Progressive Overload is Key

                      Progressive overload (adding more and more weight as you progress to get stronger muscles) is important when training your glutes, but it is not the most important factor of glute training.

                      The most important aspect of glute training is form. Unequivocally. It doesn't matter if you can deadlift 200 pounds if your back is rounded and your knees are buckling.

                      Nail form, first, and then and ONLY then, add some weight. 

                        6. Nail the Big Guns, Only

                          While your glutes are made up of three big muscle groups, there are oodles of tiny, deeper muscles that you activate for solid glute gains.

                          This means you gotta train using clamshells and bird dogs and fire hydrants in addition to deadlifts and squats and thrusts and lunges.

                          Add a few to your next workout and prepare to feel the burn in places you didn't know existed.

                            7. No Pain, No Gain

                              The after-burn of training is a definite indicator that you've worked hard during your sweat 'sesh, but it is not the only indicator you're working hard. 

                              As long as you're feeling the burn while you're training, don't worry too much if you're not experiencing soreness after your workout.

                              Next time you engage in some booty training, be sure to keep these glute training myths in mind so you can keep your eyes on the real prize: a strong, healthy body.


                              THIS WEEK ONLY: Get our Sexy Butt book for only $3.99! We will show you all the moves, explain all the parts of the glutes, to get you understanding this muscle group inside and out. GET THE BOOK



                              I love how you guys tell the truth and get right to the point and that is so true

                              Linda October 16, 2020

                              Love 💕 how you guys explain the real truth backed by science! BodyRock team, you Rock!!

                              Shelly October 14, 2020

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