Stop Wasting Time on Donkey Kicks: 5 Glute Training Myths Debunked

1. Myth: Squats Are the Ultimate Glute Builder

Reality: Squats are solid, but they’re quad-dominant for most people, especially upright lifters. The glutes do activate, but not in their most lengthened or loaded position.

Instead: Add hip thrusts, glute bridges, and 45° back extensions. These movements load your glutes where they grow, at full hip extension.

2. Myth: Bands and High Reps Are Enough

Reality: Banded side steps alone won’t build mass. Light resistance doesn’t create enough mechanical tension, which is key for hypertrophy.

Instead: Focus on progressive overload with barbell hip thrusts, RDLs, and Bulgarian split squats. Bands can stay as finishers, not fundamentals.

3. Myth: You Need to “Feel the Burn” for Growth

Reality: The burn is just metabolic stress; it doesn’t directly cause growth. In fact, many effective glute builders don’t burn at all.

Instead: Prioritise full range of motion, time under tension, and clean progression. Save the “burn” for your final set, not your whole session.

4. Myth: More Exercises = More Gains

Reality: Too many exercises dilute your effort. If you’re doing 10 different glute moves weekly, you’re probably not progressing in any of them.

Instead: Stick to 3–4 key movements, rotate variations every few weeks, and track your performance. Progress beats novelty every time.

5. Myth: Glutes Don’t Need Isolation Work

Reality: If squats and deadlifts were enough, we wouldn’t have weak glutes everywhere. Compound lifts can miss end-range activation.

Instead: Add 2–3 isolation sessions a week. Think cable kickbacks, abductions, and frog pumps. Nail the mind-muscle connection and control.

Your glutes are the largest muscle group in your body. They deserve better than band workouts from social media influencers.

If you want glutes that look great and perform even better, ditch the myths, lift with intent, and train like OTG.