![]() ![]() “If your goal is to focus on your glutes and you walk into your gym and set up on the leg press, extension, or curl machine, you’re missing the mark as these machines primarily target your quads and hamstrings,” he says. That sounds obvious, but it’s easy to assume that certain lower body moves that feel really tough are targeting your butt when they’re really just working other major muscles in that general area. The biggest mistake people make when it comes to butt workouts, though, says Rosante, is not focusing on glute-specific exercises. If you’re finding that your strength is significantly lower on your second heavy compound lifting day, give yourself another day’s rest between workouts the following week and see how you feel and perform. “It’ll allow your muscles to recover and adapt to the stimulus placed on them in the previous session.” Just pay attention to how you feel and any noticeable dips in strength from workout to workout. “This can vary from person to person and depends largely on the types of exercise you’re doing and your particular level of glute-training experience, but two to three days of rest between your heavier compound lifting sessions is a good idea,” says Rosante. Yes, two to three times a week is enough! That’s because the in-between recovery days are just as important for your glute strength. “Then round out your workout with two to three other glute-specific exercises to ensure you’re getting maximal muscle recruitment.” “I recommend emphasizing a heavy compound lift like the deadlift, hip thrust, and squat two to three times per week,” says Adam Rosante, certified personal trainer and author of The 30-Second Body.
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