Rachels Ultimate Guide to Building Elite Glutes (watch her glute workout here)
3. Strategic Tips for Maximum Growth
Mind-Muscle Connection: Use a “Glute Activation” circuit before your heavy sets. Simple bodyweight glute bridges or lateral band walks “wake up” the nerves.
Vary the Planes of Motion: The glutes perform extension, abduction, and external rotation. To build a “3D” look, you must train in the Sagittal plane (Hip Thrusts), Frontal plane (Lateral Lunges), and Transverse plane (Seated Abductions).
Progressive Overload: Track your “Key Performance Indicators.” If you aren’t adding weight or reps over a 6-month period, you aren’t growing.
