What does your glute workout routine look like? Do you have a specific glute day dedicated to glutes, or is it a part of your leg day or do you train it with other muscle groups?
I currently train my glutes once a week, I also add in a few calf and quad exercises, so its basically a leg day with heavy glute emphasis.
Here is my routine
4 sets of bodyweight squats (alternate with smith machine squats weekly)
3 sets barbell deficit reverse lunge
3 sets b stance single leg RDL
2 sets seated/standing calf raise
3 sets leg extensions
30 minutes stair master incline machine
I copied some exercises from
https://globalcrimefeed.com/the-foundation-of-itness-why-leg-day-is-the-most-important-workout-of-the-week/I used to dread leg day due to its high volume and the pain I felt, but after reading about so many of its benefits, I made a promise to myself to do it weekly unless I have a valid reason like severe injury
Hormonal Signaling and Systemic Adaptation
"Heavy compound lifts like the Barbell Back Squat and Deadlift create a unique endocrine environment. Intense mechanical tension on large muscle masses can trigger a transient increase in serum testosterone and Growth Hormone (GH). While these spikes are temporary, they signal a state of systemic repair that supports recovery across the entire body, not just the legs."
Enhancing Basal Metabolic Rate (BMR)
"If your goal is body recomposition, leg day is your most effective tool. The sheer volume of tissue being worked leads to a higher caloric “burn” and a more pronounced Excess Post-exercise Oxygen Consumption (EPOC) effect. Essentially, your metabolism remains elevated for hours post-workout as the body works to restore homeostasis and repair dense muscle fibers."
