Are you tired of having a flat, pancake butt? Do you want to turn heads with your round, firm glutes? Not only is a nice-looking butt attractive, but it is also important for athletic performance and can help prevent back and hip pain. However, many people make mistakes when it comes to their glute training, which hinders their progress. In this ultimate guide, we will explore the top 5 common squatting mistakes that keep your butt flat and provide you with the best exercises to make your glutes rounder.
Mistake 1: Incorrect Exercise Selection
One of the biggest mistakes people make when training their glutes is choosing the wrong exercises. The primary function of the gluteus maximus, the largest and heaviest muscle in the human body, is hip extension. Many online exercises either do not train hip extension at all or do not allow you to progressively increase the weights over time.
To effectively target and grow your glutes, focus on exercises that emphasize hip extension and enable you to use heavier weights. Some of the best exercises for rounder glutes include:
- Back squats
- Leg presses
- Bulgarian split squats
- Deadlifts
- Hip thrusts
These exercises may not be fancy, but when performed with proper form and progressive overload, they can be the key to achieving the glute growth you desire.
Mistake 2: Working Your Quads More Than Your Glutes
Another common mistake during leg exercises is that people tend to work their quads more than their glutes. The angle of your shin and torso during these exercises plays a crucial role in determining which muscle group is targeted. A more forward shin angle involves greater knee movement, which activates the quads. Conversely, a forward torso angle activates the glutes by increasing hip extension.
While some individuals naturally squat in a way that targets the glutes more, others may have a more quad-dominant squatting pattern. To better emphasize your glutes during exercises like leg presses and Bulgarian split squats, you can adjust your form. Placing your feet higher up on the platform during leg presses and maintaining a vertical shin throughout the movement can shift the focus to the glutes. Similarly, leaning forward and taking a wider stance during Bulgarian split squats can also emphasize the glutes.
Experiment with different foot stances and torso angles to find the form that best targets your glutes. Remember to maintain a neutral back and avoid rounding it.
Mistake 3: Allowing Lower Back and Hamstrings to Take Over
During glute exercises, it is common for the lower back and hamstrings to take over instead of the glutes. For example, in the Romanian deadlift, if you keep your legs completely straight on the way down, you will emphasize the hamstrings more. To target the glutes, incorporate some knee bend, which incorporates more hip extension into the exercise.
Furthermore, when performing the Romanian deadlift, it is important to stop the descent once your hips can no longer move backward. Going lower than your mobility allows can lead to rounding of the lower back, which reduces tension on the glutes and places it on the lower back instead. Find the point where your hips can't move back any further and stop each rep at that point. This will ensure proper glute activation without compromising your lower back.
Mistake 4: Neglecting Different Ranges of Motion
To maximize glute growth, it is essential to challenge the muscles in different ranges of motion. While exercises like Bulgarian split squats, back squats, leg presses, and Romanian deadlifts primarily target the glutes in the fully stretched position, it is also important to incorporate exercises that challenge the glutes in the fully squeezed or shortened position.
Exercises like hip thrusts and 45-degree hip extensions provide little resistance at the bottom when the glutes are fully stretched and the most resistance at the top when the glutes are fully squeezed. By including exercises that target both the stretched and squeezed positions, you can promote more complete growth in different regions of the glutes.
When designing your glute-focused workouts, choose one to two exercises that target the glutes at the bottom position and one exercise that targets them at the top position. This variety will ensure comprehensive glute development and enhance your training progress.
Mistake 5: Lack of Glute Activation
Many people, especially those who sit for long periods, struggle with activating and feeling their glutes while exercising. This can hinder progress and prevent optimal glute development. One effective way to improve glute activation is through specific activation exercises.
Activation exercises force the target muscle, in this case, the glutes, to carry the load, allowing the nervous system to learn how to use and recruit the glute muscles during main glute exercises. Research has shown that performing glute activation exercises twice a day for a week can significantly increase glute activation during movements like bodyweight squats.
Some recommended glute activation exercises include:
- Clamshells
- Glute bridges
- Fire hydrants
- Quadruped hip extensions
By incorporating these activation exercises into your routine, you can wake up your glutes and improve their recruitment during main glute-building exercises.
Conclusion
Avoiding squatting mistakes and focusing on proper glute training is essential for achieving rounder glutes. By selecting the right exercises, executing them with correct form, and incorporating activation exercises, you can maximize your glute growth. Remember to challenge your glutes in different ranges of motion and listen to your body's limitations. With dedication and consistency, you can achieve the round, firm glutes you desire. So, say goodbye to flat pancake butts and hello to a rounder, stronger booty!