why your glutes aren’t growing: mistake #1

You’ve probably clicked on this because you’re someone who is here for the big glutes trend, but you’re not seeing the results you were hoping for. Let me guess, you’re smashing the kick backs and hitting the gym consistently… but you’re feeling disheartened and demotivated with the lack of bunda?

In the next 4 weeks I’m going to break down the main mistakes girls make. At femme coaching we’ve been high level bodybuilders and we’ve been coaching women for a long time; we know the do’s and don’ts.

So, mistake #1 is…

“The kick backs only mistake”

• Yes, kick backs are great for building glutes (when done properly, I’ll come back to that) but you cannot rely purely on that exercise to grow. You need to be getting exercise variation in there including push movements (squats, leg press), hip hinges (deadlifts, hip thrusts), unilateral movements (split squats, bulgarians) and abduction (machine, kick backs).

• Through variety you will target all parts of the glutes and also increase your training volume, aka how much training you do.

• Kick backs are an isolation movement. So although they target the desired muscle well, they’re not a BIG movement (called compounds). Compound movements recruit more overall muscle mass, and you can lift heavier on them which means more muscle stimulation for growth.

• Finally, kick backs are an excellent exercise when executed with good technique. A lot of the time, they are not done well! Here’s a link to one of our coaches videos to check your kick back technique.

More mistakes coming next week!

If you’d like to learn more about training glutes in person with our experienced coaches, we have an exciting glute workshop coming soon! Check out the event here and join the waiting list!