If your goal is to build a stronger, rounder, more powerful BUTT …

… I have some important facts to share with you today.

Because, you see, all the things your favorite internet trainer are telling you about how to train your glutes are probably wrong.

Here are the three biggest glute training mistakes, and how to fix them:

1 – The Squat Myth

There are three planes of motion glute muscles need to experience to grow.

If you want shapely glutes, you have to train all THREE planes of motion to get fullness – vertical, horizontal and rotational.

Most people do squats and deadlifts which are vertical movements. But you still need to do lateral movements and twisting movements.

To fully develop your glutes, your training needs to focus on two elements: 1) glute-specific movements and 2) targeting all three muscles, with all three exercise strategies in all three planes of motion.

Get the full workout plan on this page

2 – Super Long Gym Workouts

You can get an extremely effective workout for one muscle group in as little as 15-minutes since you’re targeting a specific area.

Sure if someone is training their entire upper or lower body that can take some time, but a killer glute workout will be counter-productive if exceeding 15-minutes.

And also, even if you don’t have access to a gym, you can still use bodyweight exercises to target the glutes and get great results.

Check out one of the best bodyweight-only glute exercises you can do here

3 – “Sleeping Glutes”

Your glutes are asleep. And the reason?

SITTING.

“Dead butt syndrome” or gluteal amnesia occurs when your glutes stop firing as they should.

The key to unlocking your glutes is its opposing muscle, the hip flexor. Sitting tightens the hip flexors preventing the glutes from firing.

So to fire your glutes, we use a two-step protocol. It involves: a) dealing with tight hip flexors first and b) then re-activating the glutes.

The “Unlock Your Glutes” program shows you exactly how to do this. Learn more and grab your copy at the link below:

=> Unlock Your Glutes

I hope the tips in today’s article were helpful as you work towards stronger, more powerful, rounder glutes.

To your success! –

– Forest Vance
Master of Science, Human Movement
Certified Personal Trainer
ForestVance.com