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| Description: Squats, walking lunges, Bulgarian split squats & wider stance leg presses should also be in any glute focused program. They are hard, but they work. They are your bread and butter. Focus on proper form and slowly increasing volume over time on these bigger exercises. Pushing primarily through your heel on these exercises will also help big time. From here, glute bridges, GHD’s, glute kickbacks and back extensions will also be handy to throw in. Consider these handy accessory exercises. They are good to throw in, but do not make the mistake of ONLY doing these less productive exercises. And if you're newer to training, just give the cable machine a rest. For rep ranges, hit them all. Do some heavier sets in the 2-8 range, some medium hypertrophy stuff in the 8-12 range and some lighter stuff in the 15-20 range. Play around with the intensity and hit the glutes in a variety of ways, and focus on slowly increasing volume over time. - ‼️Just like with any muscle group you are trying to bring up, focus on proper form, ensure the glutes are actually being stimulated during each exercise, and do all you can from a recovery standpoint (eating in a surplus + getting enough protein & and sleep) to give them every chance to grow) Picture Stats: Views: 323 Filesize: 178.01kB Height: 541 Width: 545 Source: https://biology-forums.com/index.php?action=gallery;sa=view;id=35937 |