{"id":431123,"date":"2023-04-20T10:29:24","date_gmt":"2023-04-20T08:29:24","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=431123"},"modified":"2024-04-19T10:33:10","modified_gmt":"2024-04-19T08:33:10","slug":"the-secret-of-nice-butt-and-lies-which-you-must-not-believe","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/the-secret-of-nice-butt-and-lies-which-you-must-not-believe\/","title":{"rendered":"Myths About Glute Exercises that Stand Between You and a Stronger, Rounder and Firmer Butt"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/the-secret-of-nice-butt-and-lies-which-you-must-not-believe\/#10_Biggest_Myths_Surrounding_Butt_Strengthening_and_Training\" title=\"10 Biggest Myths Surrounding Butt Strengthening and Training\">10 Biggest Myths Surrounding Butt Strengthening and Training<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/the-secret-of-nice-butt-and-lies-which-you-must-not-believe\/#1_Only_women_should_do_glute_exercises\" title=\"1. Only women should do glute exercises\">1. Only women should do glute exercises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/the-secret-of-nice-butt-and-lies-which-you-must-not-believe\/#2_Strengthening_the_glutes_will_help_burn_fat_in_this_area_and_make_your_butt_slimmer\" title=\"2. Strengthening the glutes will help burn fat in this area and make your butt slimmer\">2. Strengthening the glutes will help burn fat in this area and make your butt slimmer<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/the-secret-of-nice-butt-and-lies-which-you-must-not-believe\/#3_The_most_effective_way_to_strengthen_your_glutes_is_by_performing_bodyweight_exercises\" title=\"3. The most effective way to strengthen your glutes is by performing bodyweight exercises\">3. The most effective way to strengthen your glutes is by performing bodyweight exercises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/the-secret-of-nice-butt-and-lies-which-you-must-not-believe\/#4_Squats_are_the_best_glute_exercise\" title=\"4. Squats are the best glute exercise\">4. Squats are the best glute exercise<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/the-secret-of-nice-butt-and-lies-which-you-must-not-believe\/#5_One_exercise_is_enough_to_train_the_glutes\" title=\"5. One exercise is enough to train the glutes\">5. One exercise is enough to train the glutes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/the-secret-of-nice-butt-and-lies-which-you-must-not-believe\/#6_The_only_way_to_make_progress_is_through_heavy_weight_training\" title=\"6. The only way to make progress is through heavy weight training\">6. The only way to make progress is through heavy weight training<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.com\/blog\/the-secret-of-nice-butt-and-lies-which-you-must-not-believe\/#7_Theres_no_need_to_change_up_your_set_glute_workout_routine\" title=\"7. There&#8217;s no need to change up your set glute workout routine\">7. There&#8217;s no need to change up your set glute workout routine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.com\/blog\/the-secret-of-nice-butt-and-lies-which-you-must-not-believe\/#8_By_training_the_glutes_you_can_completely_change_their_shape\" title=\"8. By training the glutes, you can completely change their shape\">8. By training the glutes, you can completely change their shape<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.com\/blog\/the-secret-of-nice-butt-and-lies-which-you-must-not-believe\/#9_Before_training_it_is_important_to_devote_a_significant_amount_of_time_to_activation_exercises\" title=\"9. Before training, it is important to devote a significant amount of time to activation exercises\">9. Before training, it is important to devote a significant amount of time to activation exercises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.com\/blog\/the-secret-of-nice-butt-and-lies-which-you-must-not-believe\/#10_If_your_butt_doesnt_hurt_the_next_day_even_just_while_sitting_the_workout_was_pointless\" title=\"10. If your butt doesn&#8217;t hurt the next day, even just while sitting, the workout was pointless\">10. If your butt doesn&#8217;t hurt the next day, even just while sitting, the workout was pointless<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.com\/blog\/the-secret-of-nice-butt-and-lies-which-you-must-not-believe\/#What_are_the_main_takeaways\" title=\"What are the main takeaways?\">What are the main takeaways?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Myths surrounding glute exercises are just as widespread as the number of people who desire a perfect butt. If you&#8217;ve been putting in the work but are still not seeing any results, it can be both frustrating and demotivating. <strong>It may be that you are making some mistakes based on popular myths about strengthening the glutes.<\/strong> In this article, we will debunk these myths and show you how to achieve a strong, firm, and shapely butt, while leaving these misconceptions behind.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Biggest_Myths_Surrounding_Butt_Strengthening_and_Training\"><\/span>10 Biggest Myths Surrounding Butt Strengthening and Training<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>There are numerous myths that surround butt exercises, leading people to make training mistakes that undermine their overall results. From misconceptions about who can benefit from butt strengthening to debates over the most effective exercises and rep ranges, it can be difficult to separate fact from fiction. In this article, we&#8217;ll uncover the truth about butt training and dispel common myths.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Only_women_should_do_glute_exercises\"><\/span>1. Only women should do glute exercises<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>When it comes to glute exercises, you might immediately imagine a woman doing lunges, squats, or the popular hip thrusts. However, the notion that only women should engage in glute exercises is just as mistaken as the claim that <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/list-of-exercises-bicepses\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">bicep exercises<\/a> are exclusively a man&#8217;s thing. <strong>The gluteal muscles are important not just from an aesthetic, but also from a functional point of view.<\/strong> They rank among the largest muscles in the body and are involved in the most basic movements, such as walking, sitting and standing up, or picking up a dropped pen from the ground. They are also crucial for athletes, as developed glutes can help them <strong>become stronger, run faster, jump higher, as well as improve acceleration, dynamics, and overall agility in motion.<\/strong> Therefore, strengthening glutes is beneficial for everyone. <span class=\"tadv-color\" style=\"color: #ff6600;\"> [1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Are you also interested in learning which glute exercises should definitely have a spot in your training plan? You will find them all in our article: <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/best-ever-butt-and-legs-workout-by-nicole-wilkins\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">9 Best Glutes &amp; Legs Exercises.<\/a><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/04\/iStock-1350565731-1124x749.jpg\" alt=\"Who should work on their glutes?\" class=\"wp-image-430592\" style=\"width:843px;height:562px\" title=\"Who should work on their glutes?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1350565731-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1350565731-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1350565731-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1350565731-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Strengthening_the_glutes_will_help_burn_fat_in_this_area_and_make_your_butt_slimmer\"><\/span>2. Strengthening the glutes will help burn fat in this area and make your butt slimmer<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Exercises that target the butt can help strengthen the glutes and make them firm, while also promoting muscle growth in this area. However, it is important to note that they are not a substitute for liposuction and cannot effectively remove fat from the buttocks on their own. The idea of targeted <strong>weight loss in specific areas<\/strong>, such as the buttocks, is a common <strong>myth<\/strong> that also applies to the <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/stomach-crunches-and-sit-ups-why-they-do-not-help-you-lose-stomach-fat\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">belly<\/a> and inner thighs.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Achieving fat loss in any part of the body requires a comprehensive approach that involves modifying both your diet and exercise routine.<\/strong> By creating a <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/caloric-deficit-how-to-lose-weight-and-also-have-a-life\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">calorie deficit<\/a>, where your energy expenditure exceeds your intake, you can gradually reduce your overall body fat percentage, leading to weight loss. <strong>It is important to note, however, that the order in which fat is lost in specific areas, such as the belly or buttocks, is mainly determined by genetics and hormonal factors.<\/strong> While performing 100 bodyweight squats daily to slim down your buttocks may seem like a viable option, it is not necessarily the most effective solution. <span class=\"tadv-color\" style=\"color: #ff6600;\"> [2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If your goal is to lose weight, and you want to learn how to approach it step by step, read our article: <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/simple-weight-loss-basics-youll-be-surprised-whats-really-important\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Simple Weight Loss Basics: You&#8217;ll Be Surprised What\u2019s Really Important.<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/04\/IMG_2083-749x1124.jpg\" alt=\"The effect of bodyweight exercises on glutes\" class=\"wp-image-430610\" title=\"The effect of bodyweight exercises on glutes\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_2083-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_2083-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_2083-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_2083-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_2083-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_The_most_effective_way_to_strengthen_your_glutes_is_by_performing_bodyweight_exercises\"><\/span>3. The most effective way to strengthen your glutes is by performing bodyweight exercises<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>While bodyweight exercises such as squats, lunges, and glute bridges are suitable for warm-ups, beginners, or as part of a HIIT workout, they may not be enough to build the round and sexy butt you desire. As we mentioned before, the <strong>gluteal muscles are among the largest in the body<\/strong> and not easy to tire out. They require a significant training stimulus to become stronger.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bodyweight exercises can be effective for beginners, but even they will eventually need to include strength training with <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/wearable-body-weights\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">weights<\/a> to achieve the desired progress. This is because simply increasing the number of repetitions for bodyweight squats or lunges is not sustainable in the long term and may become tedious.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A more effective approach is to <strong>gradually increase the resistance using <a href=\"https:\/\/gymbeam.com\/neoprene-hex-dumbbell-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dumbbells<\/a>, <a href=\"https:\/\/gymbeam.com\/adjustable-kettlebell-4-5-18-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebells<\/a>, or a <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/lifter-olympic-bar-150-cm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>loaded barbell<\/strong><\/a> <strong>with <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/competition-bumper-plate-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">weight plates<\/a>.<\/strong> This way, your muscles will continue to receive new stimuli to initiate the <strong>adaptation mechanisms responsible for muscle and strength growth.<\/strong> By doing so, you will prevent stagnation and your progress will become evident. <span class=\"tadv-color\" style=\"color: #ff6600;\">[3] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, you don&#8217;t have to completely abandon bodyweight exercises. They also have their place in the training plan.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To achieve your desired results, it&#8217;s essential to set a proper training load and adjust it over time. The following article provides guidance on how to accomplish this effectively: <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/what-weights-should-you-lift\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">How Much Weight to Lift for Muscle Growth, Strength, or Weight Loss?<\/a><\/strong><\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Squats_are_the_best_glute_exercise\"><\/span>4. Squats are the best glute exercise<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Which exercise is the most effective for building your glutes? We&#8217;d bet a <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/protein-just-whey-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">protein powder<\/a> that most of you would answer \u2013 squats. Although they can help you develop strong lower limbs, there are more effective exercises for building the glutes. <strong>Squats do not engage the glutes as intensely as you might expect.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Squats X Hip Thrusts:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Scientists measured the activity of the gluteal muscles during squats<\/strong> and found that high activity levels were only recorded during the upward movement, specifically in the first half of the movement. However, the gluteal muscles then return to a relative state of rest. You would probably agree that you don&#8217;t really feel your glutes working during squats yourself. <span class=\"tadv-color\" style=\"color: #ff6600;\"> [4]<\/span><\/li>\n\n\n\n<li><strong>When it comes to building the glutes, hip thrusts yield much better results.<\/strong> This exercise showed intense activation of the gluteal muscles throughout almost all phases of the movement. Additionally, hip thrusts are not as technically demanding as the squat, and you will likely be able to lift much more weight. As a result, this exercise creates a greater mechanical and metabolic stress on the glutes, leading to training adaptations such as increased strength and muscle growth. <span class=\"tadv-color\" style=\"color: #ff6600;\">[4]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, that doesn&#8217;t mean you should completely eliminate squats from your training plan. They are still one of the top exercises for the lower body and should be included in some variation in every athlete&#8217;s workout routine. Moreover, for a comprehensive glute workout, it&#8217;s more effective to include multiple exercises that target this muscle group.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you want to learn more about why squats are good and how to execute them properly, then read our article: <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/squats-the-proper-technique-benefits-and-variations\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Squats: Benefits, Proper Execution and the Most Effective Variations for Both Home and the Gym<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_One_exercise_is_enough_to_train_the_glutes\"><\/span>5. One exercise is enough to train the glutes<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The glutes consist of three parts: the large, middle, and small gluteal muscles <em>(musculus gluteus maximus, medius and minimus)<\/em>, each of which is involved in movement with varying levels of intensity. Therefore, one exercise is unlikely to be sufficient for comprehensive strengthening of all three gluteal muscles. <strong>Instead, incorporating a greater variety of exercises in your training plan will ensure that you effectively work all of your gluteal muscles.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong> Exercises that place greater emphasis on the large gluteal muscle include: <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/hip-thrust-the-best-exercise-for-a-perfect-butt\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">hip thrusts<\/a>, deep front and back squats, cable kickbacks, front and back lunges, and Romanian deadlifts.<\/li>\n\n\n\n<li><strong>Exercises that target the middle gluteal muscle include:<\/strong> using a machine or cable for adduction and abduction movements, side lunges, lateral <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/booty-band-resistance-bands-set-beast-pink.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">band<\/a> walks, side leg raises, and single-leg squats.<\/li>\n\n\n\n<li><strong>Exercises that target the small gluteal muscle include:<\/strong> machine or cable adduction and abduction, side leg raises, single-leg glute bridges, curtsy lunges, and Bulgarian split squats. <span class=\"tadv-color\" style=\"color: #ff6600;\">[5\u20136]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Start off by doing 2-3 basic exercises<\/strong> such as hip thrusts, Romanian deadlifts, and back squats. Then you can include additional exercises with <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/33-exercises-with-resistance-band-which-you-can-anywhere\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">resistance bands<\/a> such as lateral walks, clamshells, glute bridges, and leg raises. These exercises can help you activate and strengthen the deep-seated muscles. However, they are better suited for the end of your workout as a &#8220;burnout&#8221; exercise.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You can draw inspiration for exercises with a resistance band from the following article: <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/get-a-firm-and-round-butt-without-a-barbell-try-resistance-band-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Get a Firm and Round Butt Without a Barbell. Try Resistance Band Workout.<\/a><\/strong><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"899\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/04\/Virag-februar-2-899x1124.jpg\" alt=\"Bodyweight butt exercises\" class=\"wp-image-430862\" title=\"Bodyweight butt exercises\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Virag-februar-2-899x1124.jpg 899w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Virag-februar-2-320x400.jpg 320w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Virag-februar-2-1229x1536.jpg 1229w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Virag-februar-2-1639x2048.jpg 1639w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Virag-februar-2-scaled.jpg 2048w\" sizes=\"auto, (max-width: 899px) 100vw, 899px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_The_only_way_to_make_progress_is_through_heavy_weight_training\"><\/span>6. The only way to make progress is through heavy weight training<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>When designing your glute training plan, it&#8217;s important to keep in mind that the gluteal muscles are comprised of both <strong>fast-twitch<\/strong> (white, type 1) and <strong>slow-twitch<\/strong> (red, type 2) <strong>muscle fibres.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Fast-twitch muscle fibres respond best to <strong>exercises with heavy weights and low repetitions<\/strong>, or <strong>explosive<\/strong> exercises like sprints, jump squats, or box jumps.<\/li>\n\n\n\n<li>Slow-twitch muscle fibres, on the other hand, are better targeted with <strong>exercises using smaller weights and higher repetitions.<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>So, what&#8217;s the best way to create a well-rounded glute training plan? It&#8217;s not nearly as complicated as it may seem. If you&#8217;re working on your glutes twice a week, split your workouts into one focused on strengthening exercises with weights and the other on <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/10-best-self-weight-exercises\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">bodyweight exercises<\/a>. This approach targets both types of muscle fibres and can result in more comprehensive glute development.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Incorporate glute training into your workout routine 2\u20133 times a week<\/strong>, taking into account other muscle groups and any other physical activities you may have planned. Keep in mind that muscles typically require 24\u201372 hours of rest and recovery after strength training to fully heal and regenerate. <span class=\"tadv-color\" style=\"color: #ff6600;\">[7\u20138]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Theres_no_need_to_change_up_your_set_glute_workout_routine\"><\/span>7. There&#8217;s no need to change up your set glute workout routine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Perhaps you already have your favourite exercises, weights, and rep ranges that have worked well for you in the past figured out. However, if you have recently hit a plateau and your progress seems to be stalling, consider plugging the gaps in your routine to get the most out of your training. How to go about it in order to get the most out of your training?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Say hello to the principle of progressive overload.<\/strong> It may seem like a scientific term, but it simply means that in order to continue making progress, you need to gradually increase the demands you place on your body during training. Your muscles will adapt to the level of stress placed upon them within a few weeks, and they will develop the necessary strength and endurance to handle it more easily. However, once your muscles have adapted to a particular level of stress, they will no longer be challenged, and further progress may stall.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Of course, this doesn&#8217;t mean that you have to completely overhaul your workout from every week. <strong>Making minor adjustments like increasing weight load (by a maximum of 10%) or reps each week is sufficient.<\/strong> However, make sure to master the proper technique before doing so. It&#8217;s also fine to maintain the same workout for a few weeks if you&#8217;re not feeling up to a more demanding routine. After a few weeks, consider swapping out exercises and experimenting with slight changes in body positioning to discover which angle targets your glutes the most intensely. <span class=\"tadv-color\" style=\"color: #ff6600;\"> [9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you want to learn more about how to create a functional training plan, then read our article: <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-design-a-quality-workout-plan-tips-trainings-most-common-mistakes\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>How to Create a Quality Gym Training Plan? <\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/04\/iStock-1392963845-1124x749.jpg\" alt=\"How to shake up your butt workout routine?\" class=\"wp-image-430878\" style=\"width:843px;height:562px\" title=\"How to shake up your butt workout routine?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1392963845-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1392963845-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1392963845-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1392963845-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_By_training_the_glutes_you_can_completely_change_their_shape\"><\/span>8. By training the glutes, you can completely change their shape<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Do you believe that by exercising like Jennifer Lopez, you will achieve the same round and admirable booty? Unfortunately, that is not entirely true. <strong>The shape of your glutes is primarily determined by the inherent shape of your pelvis, the distribution of fat in your body, and your muscle growth tendency.<\/strong> As it is, some people are born with a predisposition to have a rounder butt, while others may have a flatter one. However, this does not mean that it is not worthwhile to put in the effort and rely solely on genetics. Your lifestyle, including exercise and diet, still has a significant impact on the shape of your body. <span class=\"tadv-color\" style=\"color: #ff6600;\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>By diligently performing hip thrusts, deadlifts, or squats, you can eventually transform your butt into the best version of itself. <strong>However, it&#8217;s essential to remember that muscles require proper nutrition to grow.<\/strong> If you aim to have not only a firmer but also rounder butt, you will need to adjust your diet accordingly. In addition to consuming adequate amounts of <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/protein-its-functions-in-the-body-recommended-intake-food-sources-and-deficiency-symptoms\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">protein<\/a> (1.4-2 g per kg of body weight), it&#8217;s crucial to increase your energy intake as well. You can easily calculate this using our <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/online-energy-intake-and-macronutrient-calculator\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>energy intake and macronutrient calculator<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You can find everything you need to know about achieving a firm and round butt in the following article: <a href=\"https:\/\/gymbeam.com\/blog\/8-tips-on-how-to-work-out-your-perfect-butt\/\"><strong>How to Tone and Shape Your Butt and Legs<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/04\/iStock-1327659723-1124x750.jpg\" alt=\"Can glute exercises shape the butt?\" class=\"wp-image-430893\" style=\"width:843px;height:563px\" title=\"Can glute exercises shape the butt?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1327659723-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1327659723-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1327659723-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1327659723-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Before_training_it_is_important_to_devote_a_significant_amount_of_time_to_activation_exercises\"><\/span>9. Before training, it is important to devote a significant amount of time to activation exercises<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>At the gym, one can often see women who focus on activating their glutes before engaging in strength training. While this is not necessarily a bad thing, some of them do at least five <a href=\"https:\/\/gymbeam.com\/resistance-bands-and-expanders\">resistance band<\/a> exercises that can <strong>take up to 30 minutes of precious time and energy.<\/strong> As a result, they may not have the same level of energy and focus during the heavier part of their workout.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Before diving into heavy squats or deadlifts, it&#8217;s <strong>enough to warm up your muscles and loosen up your hips and knees.<\/strong> You can add one or two exercises with a resistance band if you like, but it&#8217;s not necessary. Afterwards, move on to the main part of the workout, starting with a lighter weight load or just an empty bar. After this phase, your body should be more than prepared for heavier weight loads. <span class=\"tadv-color\" style=\"color: #ff6600;\">[11]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"746\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/04\/IMG-20190723-WA0001-1124x746.jpg\" alt=\"Glute activation exercises\" class=\"wp-image-430908\" style=\"width:843px;height:560px\" title=\"Glute activation exercises\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG-20190723-WA0001-1124x746.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG-20190723-WA0001-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG-20190723-WA0001-1536x1020.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG-20190723-WA0001.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_If_your_butt_doesnt_hurt_the_next_day_even_just_while_sitting_the_workout_was_pointless\"><\/span>10. If your butt doesn&#8217;t hurt the next day, even just while sitting, the workout was pointless<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Many people believe that muscle soreness the day after exercising is proof of a hard workout. If they aren&#8217;t reminded of yesterday&#8217;s lunges every time they stand up from a chair, they usually think they didn&#8217;t exercise hard enough. Fortunately, this is yet another myth. <strong>Muscle soreness after exercise, also known as DOMS<\/strong> (Delayed Onset Muscle Soreness), <strong>typically occurs 12\u201324 hours after exercise and is a common reaction of the body to stress.<\/strong> The main cause are micro-tears in the muscle fibres that occur during strength training. You typically feel it most intensely after a new workout, an increase in weight load, or after making other changes to your exercise routine.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>According to studies, muscle soreness is not a reliable indicator of the effectiveness of a workout because <strong>genetics also plays a significant role in this.<\/strong> For example, if you take two people at the same level of performance after an identical&nbsp;training, one may experience excruciating muscle soreness while the other may not feel it much at all. <span class=\"tadv-color\" style=\"color: #ff6600;\"> [12\u201313]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Furthermore, several scientists have concluded that muscle damage, which is the cause of DOMS, is not a prerequisite for muscle growth. Other factors such as mechanical tension or metabolic stress also play a role in this process. This implies that a <strong>workout that does not cause significant muscle soreness can still be deemed effective.&nbsp;<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[14]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you&#8217;re curious about what you can do to ease muscle soreness after a workout, read our article: <strong><a href=\"https:\/\/gymbeam.com\/blog\/how-to-support-regeneration-using-a-massage-gun-and-other-tools\/\">How to Support Regeneration Using a Massage Gun and Other Tools?<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_are_the_main_takeaways\"><\/span>What are the main takeaways?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Up until now, you may have believed in some deeply ingrained myths about strengthening your glutes. Whether it was due to the wrong choice of exercises, overly long warm-ups, using only bodyweight exercises, or the belief that post-workout soreness is a reliable indicator of the effectiveness of your workout. <strong>However, after reading today&#8217;s article, you will know exactly what changes you need to make in order to achieve well-developed glutes.<\/strong> Plan your training routine effectively and remember to include targeted butt exercises such as hip thrusts or Romanian deadlifts. Moreover, give your body enough time to rest, and also keep a watchful eye on your diet. If you stick with these changes for long enough, you will definitely see the results you are looking for.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you know someone who still holds onto the prevailing myths about glute strengthening, be sure to share this article with them. It will help them to open their eyes and change their approach to exercise.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/sports-nutrition\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Having a strong and shapely butt is a common fitness goal. However, many people fall victim to myths surrounding glute exercises, which can lead to mistakes and hinder their progress in the long run. This article aims to debunk these myths and offer practical advice on how to properly exercise the gluteal muscles, so you can achieve a shapely and round butt.<\/p>\n","protected":false},"author":129,"featured_media":430655,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[82],"tags":[6425,6449,6929,7253],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-431123","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-training-plan-and-workout","8":"tag-butt-exercises","9":"tag-exercise","10":"tag-myths","11":"tag-strength-workout","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Myths About Glute Exercises that Stand Between You and a Stronger, Rounder and Firmer Butt - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Most common myths and mistakes in butt workouts. How to tone, build and make your butt the right size? How to properly train your glutes and best exercises.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/the-secret-of-nice-butt-and-lies-which-you-must-not-believe\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Myths About Glute Exercises that Stand Between You and a Stronger, Rounder and Firmer Butt - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Most common myths and mistakes in butt workouts. How to tone, build and make your butt the right size? 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How to tone, build and make your butt the right size? 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