Stop Wasting Time on Donkey Kicks:
5 Glute Training Myths Debunked
[/ux_text] [ux_text font_size=”1.25″ font_size__sm=”1″ text_align=”left” text_color=”rgb(0, 0, 0)”]Let’s be real, glute training has become one of the most misunderstood aspects of strength programming. Instagram is full of flashy circuits and viral “booty burners,” but if you want real results, it’s time to get smarter, not trendier.
[/ux_text] [/col] [/row] [gap] [row padding=”0px 0px 0px 0px”] [col span__sm=”12″ padding=”30px 0px 0px 0px” padding__sm=”40px 20px 20px 20px” align=”center” bg_radius=”21″ border=”0px 0px 0px 0px” border_radius=”100″] [ux_text font_size=”2.1″ font_size__sm=”1.75″ line_height=”1.1″ line_height__sm=”1.05″ text_align=”left” text_color=”rgb(0, 0, 0)”]1. Myth: Squats Are the Ultimate Glute Builder
[/ux_text] [ux_text font_size=”1.25″ font_size__sm=”1″ text_color=”rgb(0, 0, 0)”]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.
[/ux_text] [gap] [/col] [col span__sm=”12″ padding=”30px 0px 0px 0px” padding__sm=”40px 20px 20px 20px” align=”center” bg_radius=”21″ border=”0px 0px 0px 0px” border_radius=”100″] [ux_text font_size=”2.1″ font_size__sm=”1.75″ line_height=”1.1″ line_height__sm=”1.05″ text_align=”left” text_color=”rgb(0, 0, 0)”]2. Myth: Bands and High Reps Are Enough
[/ux_text] [ux_text font_size=”1.25″ font_size__sm=”1″ text_color=”rgb(0, 0, 0)”]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.
[/ux_text] [gap] [/col] [col span__sm=”12″ padding=”30px 0px 0px 0px” padding__sm=”40px 20px 20px 20px” align=”center” bg_radius=”21″ border=”0px 0px 0px 0px” border_radius=”100″] [ux_text font_size=”2.1″ font_size__sm=”1.75″ line_height=”1.1″ line_height__sm=”1.05″ text_align=”left” text_color=”rgb(0, 0, 0)”]3. Myth: You Need to “Feel the Burn” for Growth
[/ux_text] [ux_text font_size=”1.25″ font_size__sm=”1″ text_color=”rgb(0, 0, 0)”]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.
[/ux_text] [gap] [/col] [col span__sm=”12″ padding=”30px 0px 0px 0px” padding__sm=”40px 20px 20px 20px” align=”center” bg_radius=”21″ border=”0px 0px 0px 0px” border_radius=”100″] [ux_text font_size=”2.1″ font_size__sm=”1.75″ line_height=”1.1″ line_height__sm=”1.05″ text_align=”left” text_color=”rgb(0, 0, 0)”]4. Myth: More Exercises = More Gains
[/ux_text] [ux_text font_size=”1.25″ font_size__sm=”1″ text_color=”rgb(0, 0, 0)”]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.
[/ux_text] [gap] [/col] [col span__sm=”12″ padding=”30px 0px 0px 0px” padding__sm=”40px 20px 20px 20px” align=”center” bg_radius=”21″ border=”0px 0px 0px 0px” border_radius=”100″] [ux_text font_size=”2.1″ font_size__sm=”1.75″ line_height=”1.1″ line_height__sm=”1.05″ text_align=”left” text_color=”rgb(0, 0, 0)”]5. Myth: Glutes Don’t Need Isolation Work
[/ux_text] [ux_text font_size=”1.25″ font_size__sm=”1″ text_color=”rgb(0, 0, 0)”]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.
[/ux_text] [gap] [/col] [/row] [row] [col span__sm=”12″ padding=”30px 30px 30px 30px” padding__sm=”40px 20px 20px 20px” align=”center” bg_color=”rgba(203, 203, 203, 0.192)” bg_radius=”21″ border=”0px 0px 0px 0px” border_radius=”100″] [ux_text font_size=”1.25″ font_size__sm=”1″ line_height=”1.4″ text_color=”rgb(0, 0, 0)”]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.
[/ux_text] [ux_image id=”3006″ link=”https://otgmethod.com/book-a-free-chat/” target=”_blank”] [ux_text font_size=”1.25″ font_size__sm=”1″ text_color=”rgb(0, 0, 0)”] [/ux_text] [/col] [/row] [divider height=”30px” color=”rgba(255, 255, 255, 0)”] [ux_text font_size=”1.95″ font_size__sm=”1.75″ line_height__sm=”1.1″ text_color=”rgb(0,0,0)”]
