To optimize glute growth, avoid relying solely on squats and ensure you drive through your heels rather than your toes. Incorporate hip thrusts, use manageable weights to allow for a strong contraction, and always achieve full hip extension.
Gainframe Guy. 5 Mistakes Killing Your Glutes.#1 Squats Alone. Squats are quad-dominant. Add hip thrusts and hinges for glutes. Quad-dominant.#2 Not Driving Through Heels. Push the floor away with your heels. That's how glutes fire. On toes = quads. Through heels = glutes.#3 No Hip Thrusts. The single best glute builder. It belongs in every glute day. The #1 glute builder.#4 Too Heavy, No Contraction. Lighten up. Squeeze hard at the top of every single rep. No squeeze.#5 Never Full Hip Extension. Lock out fully. Glutes do their best work at full hip extension. Half rep. Full extension.
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