Adult

Top 5 Glute Mistakes That Are Killing Your Gains

Johnny Baker
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You’re squatting.
You’re doing leg day.
But your glutes? Still flat.

If your booty isn’t growing, you’re probably making one (or more) of these common glute-training mistakes.
Here are the top 5 glute mistakes that are killing your gains — and how to fix them.

1. Not Activating Your Glutes Before Workouts

Going straight into heavy squats without warming up your glutes is a big mistake.
Inactive glutes mean other muscles (like quads and lower back) take over.

Fix It:

  • Start every lower body workout with glute activation exercises like:

    • Glute bridges (20 reps)

    • Clamshells (15 reps each side)

    • Banded lateral walks (10 steps each way)

This wakes up the glutes and prepares them to handle weight.

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2. Using Too Much Weight Too Soon

Lifting heavy is great — but not if you’re sacrificing form.
If your hips are tilting, knees caving in, or lower back is taking over, you’re missing the glute target.

Fix It:

  • Lower the weight. Focus on perfect form first.

  • Go for controlled reps with a full range of motion.

  • Add pauses at the top of each rep to really squeeze the glutes.

Quality over quantity builds better booty gains.

3. Ignoring Hip Thrusts and Glute Bridges

Squats and lunges are great, but they’re not enough.
If you’re not doing hip thrusts or glute bridges, you’re missing the most effective glute isolation exercises.

Fix It:

  • Add 3 sets of 12–15 hip thrusts to every leg/glute day.

  • Pause and squeeze at the top for 2–3 seconds each rep.

  • Keep your chin tucked and core tight to isolate the glutes.

Hip thrusts = direct booty builders.

4. Not Training the Glutes From All Angles

Glutes are made up of three muscles:

  • Gluteus maximus (main muscle)

  • Gluteus medius (outer booty)

  • Gluteus minimus (inner booty)

If you’re only doing squats, you’re missing the medius and minimus.
That means less shape, less roundness.

Fix It:

  • Add exercises that hit all three areas:

    • Sumo squats (maximus)

    • Banded side steps (medius)

    • Single-leg deadlifts (minimus)

Balance your routine for well-rounded glute gains.

5. Not Resting and Recovering Enough

Overtraining glutes can lead to muscle fatigue and poor growth.
Your glutes need time to repair and grow.

Fix It:

  • Train glutes 2–3 times a week, not every day.

  • Focus on recovery with:

    • Stretching and foam rolling

    • Protein-rich meals

    • At least 1–2 rest days between intense leg/glute sessions

Remember: Muscles grow during rest, not during workouts.