Social media is freaking full of girls doing crazy-looking glute exercises to catch your attention. Unfortunately, most of them are not very knowledgeable when it comes to biomechanics.

I’m not your typical #fitspo. You won’t see me jumping around with a ton of boot-ey bands to sell you some shit.

I’m #morethanfitspo.

Providing you with smart programming AND the right amount of education. So that you not only know what to do in the gym (and what not) but also why you are doing it.

Let’s have a closer look at three common exercises I see on social media, that are suboptimal for glute growth.

​FROG PUMPS

• ​Two things here that will NOT allow you to create tension in your glute max: You are externally rotating your femur (knees out) while trying to maximal extend your hips (hips up). These two movements are counterproductive and go against the joint mechanics. You might be ‘feeling’ a burn in your muscle (sensation), but this doesn’t mean it’s an optimal training stimulus for hypertrophy. This is not only ineffective but can also lead to lower back problems as you are putting a lot of stress on the muscles around the sacrum.

BANDED HIP EXTENSION

• ​The same goes for a band around your knees when you are going a hip thrust or glute bridge. JUST DON’T. If you want to train your glute medius and glute max then split these into two different exercises. You always want to match the muscle path of motion. If you want to train your glute med…do this exercise instead:

​Glute Med Cable Kickbacks​

​SUMO DEADLIFTS

• ​If you want to lift as much weight as possible, this exercise is the way to go. If glute hypertrophy is your goal, this is a poor choice and a waste of time. The neurological demand far outweighs the muscular work being done. And more muscular work is the goal of hypertrophy training.

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