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‼️Use Weight for Glute Growth ‼️

Ladies, let's get one thing straight: if you want your glutes to grow, you need resistance, and that's where weights come into play. Donkey kicks and bands alone won't give you that sculpted booty. For effective glute exercises, you need substantial resistance. Targeted exercises like hip thrusts and glute bridges directly engage those glute muscles, making them more effective than squats. So, don't shy away from the weights – they're your ticket to achieving those strong and shapely glutes you desire!

👎 The Myth of Spot Reduction 👎

Let's clear up a common misconception: you can't spot-reduce fat. Whether it's "bum-building" or "bum-slimming" workouts, many exercises are often touted as achieving both goals. The truth is, these exercises can't magically both build and reduce your glutes at the same time. Working a muscle in a specific area doesn't equate to burning fat in that same area. Just like doing ab crunches won't make your stomach fat disappear. So, those claiming to be "bum-slimming" workouts are, quite frankly, false advertising. To genuinely grow your glutes, it's all about proper training and nutrition.

😤Bad Exercise #1 – Glute Kickbacks

The glute kickback, while popular, can be a somewhat underwhelming exercise. It isolates hip extension, and you may feel the burn, but here's the catch: the classic glute kickback with just your body weight lacks the necessary load for significant results. Adding an ankle strap on a cable machine can make it harder but often complicates isolation, involving other muscle groups and losing glute tension. ‼️To truly build great glutes, I recommend using the machine kickback for better glute activation.‼️

😖Bad Exercise #2 – Abductor Raises

Abductor raises, like glute kickbacks, have their drawbacks. They work the glutes in abduction, which is unique, but they lack load and tension. You'll often see people doing countless reps of this exercise, but it's light enough to have little impact on muscle development – it's a time-waster.

🤥Bad Exercise #3 – Half Squats

Half squats might not be intentional, but they limit glute development. Incomplete range of motion can strain the lower back and knees while preventing the glutes from reaching their full potential.

🫤Bad Exercise #4 – Box Jumps

Box jumps have their place but are not the ideal exercise for glute development. They lack load, eccentric phase, tension, and range – all fundamentals of physique development. They are fantastic for explosive power in athletes, but not for "booty shaping."

🥱Bad Exercise #5 – Side Steps with Bands

Side steps with bands can be excellent for glute activation but aren't the best for building glutes. They lack an eccentric phase, which is essential for muscle development. The load is inconsistent, as bands can stretch and change tension over time. Additionally, the stimulus isn't consistent, as the length of your step affects the load.

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Wow you got this far! Thank you for reading all that!! 🫶🏼

💞💞I’ll be posting on here everyday my workout routines and progress! Follow me for updates! For more information and a better look into my fitness routine follow my Instagram @ chalie_baker! You’ll know it’s me because I have all my progress photos in my gym highlight!!

What I post:

- my workout splits, focusing on lower body, including glutes and core!

- My diet and what I eat in a day

-How I manage working out while working full-time and being a college student :)

- insta post ideas

- life style

I just want to create a community of support of women !