Myths and Misconceptions About the Glutes

Myth #1: “A sumo stance targets the glutes better than a conventional stance.”

Though using a wider-than-normal stance (whether in a squat or hinge pattern) changes the mechanics of the movement, this does not necessarily mean that the glutes will be the beneficiary of that shift. The reason for this comes down to the glutes’ anatomy and function; they (specifically the glute max) will receive more stimulus and tension when going through higher degrees of hip flexion and extension, and this is somewhat independent of hip abduction and external rotation.

While a Wide-Stance Squat will reduce the degree of knee flexion/extension and thus the involvement of the quads, this doesn’t linearly translate that tension to the glutes—the adductors play a larger role and the degree of hip flexion/extension is actually reduced. Additionally, while Sumo Deadlifts greatly reduce the involvement of the erectors and hamstrings compared to a conventional stance, that tension gets shifted more to the adductors and quads, as well as the glutes (though we see the same issues with reduced hip flexion/extension that we encountered with the squat).

There will be times when wider-stances will be useful for glute training, but don’t assume that a wider-stance automatically means more glute involvement, as this is a false equivalence.

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Myth #2: “Hip Thrusts aren’t as effective as squats or deadlifts for glute hypertrophy.”

While most squat and deadlift variations are going to stimulate the glutes strongly, this fact alone doesn’t necessarily mean that they are superior to hip thrusts when it comes to glute hypertrophy. Hip Thrusts (and other variations of the HHE pattern) are relative newcomers to a complete glute-training protocol, but don’t confuse a shorter track-record of success for lesser efficacy.

The primary reason behind the effectiveness of Hip Thrusts is largely biomechanical. HHE variations are able to load the glutes through maximal hip extension (i.e. they have a relatively flat resistance profile), whereas squat and hinge patterns only effectively load the glutes through the stretch and middle of the ROM (i.e. they have ascending resistance profiles). Without consistent use of Hip Thrusts or similar variations, the glutes would not be maximally stimulated through their entire fiber lengths.

HHE variations also are able to target the glutes with high intensities and volumes without seriously impacting the nervous system or other muscle groups. These qualities give them extreme flexibility and portability within a periodization scheme. Conversely, squats and deadlifts place a huge demand on the axial skeleton (which creates exponential systemic fatigue) as well as the quads (squats), hamstrings (deadlifts), and spinal erectors (both).

Squat and deadlift variations are going to be staples in any complete lower body program, but if the main goal is to maximize glute hypertrophy, it’s crucial to incorporate HHE exercises that directly target the glutes through their maximally-contracted state. Whether Hip Thrusts are more or less effective than squats and deadlifts is thus a matter of context and goals.

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Myth #3: “Hip thrusts are universally effective and the best glute movement for everyone.”

While the utility of Hip Thrusts was acknowledged above, we mustn’t overlook the roles that individual variations in anatomy, biomechanics, and exercise response play when it comes to measures of effectiveness. Hip Thrust can be an awesome exercise for targeting the glutes, while also not necessarily the best exercise for everyone—this isn’t mutually exclusive. The effectiveness of any exercise will depend on a multitude of factors—including an individual’s biomechanics, mobility, injury history, technical prowess, and goals—which makes blanket statements insufficient.

For example, someone with limited hip mobility won’t be able to get full hip extension, which will severely limit the effectiveness of HHE patterns. A trainee with low back issues may not be able to perform hip thrusts without discomfort or increased risk of injury—for them, split squat patterns may be the only viable option for glute training. Similarly, individuals with specific anatomies (i.e. long femurs and torsos) may find that they get more out of hinge patterns.

Though it can be fun to debate what the “best” exercise is, the reality is that any balanced and comprehensive program will include a variety of exercises/patterns to target the glutes in different ways, while balancing volume, intensity, and fatigue. Therefore, while Hip Thrusts are a fantastic glute exercise in most contexts, they should be incorporated as part of a macro-level approach that takes into account an individual’s specific needs and goals.

No exercise—not even Hip Thrusts—are a universal solution.

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Myth #4: “You only need to squat and deadlift for complete glute development.”

With this, we have a hybrid-myth of the previous two that have been dispelled. We already know that HHE variations are able to target the glutes in unique ways, and we’ve already seen how using loaded words such as “only” (or “best) can get us into trouble.

Can you grow your glutes with only squats and deadlifts? Definitely.

Can you build world-class glutes with only squats and deadlifts? Potentially—depending on your genetics.

Can you maximize the effectiveness of your glute training with only squats and deadlifts? Unfortunately not.

This leads to good and bad news for our purposes—we can get pretty far with just the basics (good news) but bringing up lagging glutes and training them efficiently will require more specificity (kinda bad news but not really).

In addition to HHE variations targeting hip extension in a novel way, let’s not forget that the glute complex is responsible for more than just hip extension. While the glute max is responsible for hip extension (and will be our primary concern when thinking about glute programming), the glute medius and minimus are going to require some amount of hip abduction and external rotation work to be maximally stimulated—actions that aren’t fully addressed by squats and deadlifts. Therefore, exercises like Single Leg Braced DB RDLs, Band Lateral Walks, and Machine Hip Abductions should be incorporated for complete muscular (and strength) development.

As an addendum, I was including lunge and split squat variations under the “squat” umbrella, but it should probably be explicitly stated that unilateral movements play a crucial role in symmetrical development, as well as avoiding compensations that arise from a reliance on bilateral patterns.

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Myth #5: “The mind-muscle connection is more important with the glutes than with other muscles.”

As we’ve established, the MMC is an important, yet often over-emphasized, benchmark of effective training. Its value actually gains import with smaller, more precise muscles, rather than larger complexes (like the glutes) that are integral across wide-ranging movements and force production. This is because the latter will be be recruited to similar magnitudes whether you have a strong MMC or not—For example, it’s unrealistic to imagine the glutes not working during a squat just because you can’t feel them. Conversely, the former will be more at risk of having their tension/load cannibalized by other muscles—For example, the rear delts can easily be left-out-to-dry by overactive traps and medial delts if not careful.

The false belief that the MMC has an outsized impact for the glutes may stem from the simple fact that many people struggle to feel their glutes during training. Actually, many people struggle to feel their glutes at all! For these individuals, strategic use of some of the MMC movements discussed earlier can go a long way towards improving their perception of tension in the glutes. This can prop up the effectiveness of their training by getting more out of PO and MS work.

Nonetheless, these caveats do not mean that the MMC is more important for the glutes than for other muscles; instead, it underscores the general value of having healthy and robust tissues that are capable of functioning the way they’re supposed to.

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Myth #6: “You can change the shape of your glutes by performing specific exercises.”

I think this myth is perpetuated by hope more so than a true belief. However, the reality is that you cannot alter the intrinsic shape of your glutes through training. The shape of your muscles is largely determined by genetics—specifically, the length of your muscle bellies and the insertion points of your tendons. And it’s these genetic factors that dictate the topology of your muscles as they grow larger.

What specific exercise selection can do is train the muscles at different fiber lengths and at different joint angles, as well as target the individual components of the glute complex (e.g. glute max, med, min). The combined effect of this is not a change in the shape of the muscles, but a change in the ratio of inter-group development. Whether this amounts to any tangible aesthetic differences is up for debate, but it’s most definitely not worth altering your entire training philosophy.

The best approach is, and always will be, to just get bigger glutes.

*It’s also worth noting that getting leaner can help the glutes appear more “shapely”, but spot reduction (i.e. inducing regional fat loss through specific exercises) is also a myth. Fat loss occurs systemically, not where muscles are being activated locally. Thus, nutrition can be even more important than training when it comes to enhancing the appearance of your glutes.

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Myth #7: “You can regionally isolate your glutes (i.e. upper glutes, outer glutes, inner glutes, etc) to create a targeted hypertrophic response.”

This is another enticing myth because of its potential implications for bodybuilding (the sport). However, from a physiological and biomechanical perspective, it’s important to understand that muscles contract as a whole, even if you may feel specific regions more strongly. (This is a case of MMC not being the best guide of indicator of efficacy.)

This myth can become pervasive and counterproductive when load and intensity (i.e. progressive overload) are forsaken in lieu of chasing regional MMC in the glutes. In this case, not only would regional growth not be occurring (because of science), the training would also not be above the minimum intensity threshold for adaptations to occur. This means that growth would stall—or worse, the glutes would atrophy.

Different exercises may emphasize different muscles—and in different ratios—of the glute complex, but you can’t isolate specific regions within a single muscle for hypertrophy. In other words, the glute max will contract wholly or not at all, while the glute max, med, and min can theoretically contract independently (but this doesn’t really happen in practice).

As we’ve already discussed, the shape of a muscle is largely determined by genetics rather than specific. While you can increase its overall size through hypertrophy and improve definition through fat loss, you cannot selectively target a specific region of a specific muscle for hypertrophy.

The best approach is, and always will be, to just get bigger glutes.

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Myth #8: “Feeling other muscles contributing (such as the quads during squats or hamstrings during deadlifts) means that the glutes aren’t working as hard as they would be otherwise.”

Compound movements, like squats and deadlifts, are meant to work multiple muscle groups simultaneously, not just one. It’s a feature not a bug, and is a calculated trade-off in order to increase the magnitude of the stimulus at the expense of isolation. Therefore, feeling other muscles engaging isn’t an indication that the glutes are not working hard—it’s an indication that the exercise is being performed correctly.

When you perform a squat, for instance, you should feel your quads working, because they are working. However, this doesn’t mean your glutes aren’t also working—if they weren’t you wouldn’t be able to stand upright much less squat up-and-down. Similarly, during deadlifts the hamstrings and erectors are going to be engaged heavily no matter what—it doesn’t mean that they’re stealing tension from the glutes. When it comes to more targeted variations with less dependencies (e.g. Hip Thrusts, Kickbacks, etc), this effect should be less than it would be with multi-joint patterns, though it’s impossible to completely silo a muscle in training—feeling ancillary muscles is inevitable.

It also should be noted that this effect is intensity-dependent, meaning it gets more pronounced as intensity rises. The harder you push and the closer a set gets to failure, the larger are the motor units that get activated to continue the action. Maintaining a comparatively high MMC of glute:ancillary-muscle is possible (even with compound movements) when the intensity is low and thus, insufficient for hypertrophic adaptations. But once a set becomes sufficiently intense and stimulative, the muscle activation naturally shifts towards optimal efficiency.

In summary, the simultaneous contribution of multiple muscles is exactly what makes many exercises so effective for inducing growth and building strength. Getting the most out of these patterns will come down to selecting the appropriate variations (according to individual needs/preferences), setting up and executing them for glute bias, using sufficient intensity, and allocating the right proportions of volume.

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Myth #9: “Adding a band around your thighs increases glute growth.”

Everyone who has added a band around their thighs during a hip thrust or squat variation can attest to being able to “feel” their “glutes” working more strongly, so this should be validation for the myth, right? Not quite—This isn’t as straightforward as it would seem.

Use of a band in this manner can potentially increase the total activation of the glute complex, specifically the glute med, min, and deeper hip abductors. This is because the band introduces a static resistance that the abductors have to work against in order to maintain the relative hip position. During the course of a long set, this can amount to sizable metabolic stress in these muscles just from performing an isohold against the band.

However, it’s important to note that “activation” doesn’t necessarily mean it will lead to greater hypertrophy. It’s also important to note that the perception of greater “activation” from biofeedback (like the “burn” or even MMC) isn’t indicative of an increased magnitude of stimulus—the latter requires progressive overload, recruitment of large motor units, and dynamic shortening/lengthening contractions.

Moreover, there is a time and place for everything. For someone with strong hip extension but weak hip abductors, a band might be a tool to correct imbalances and help with proprioception. However, for others, the band might add unnecessary complexity, compromise technique, limit ROM, and even reduce glute stimulation. As a general rule, the band should NOT alter your normal movement pattern when performing compound movements, and it should NOT be used when the primary intent of the movement is overloading.

Also, please don’t wear a band around your thighs when on the stairmaster…

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Myth #10: “Performing modes of cardio that involve the glutes (e.g. the stairmaster, elliptical, incline walking, etc) will build and maintain your glute muscularity better than other forms of cardio with less glute involvement (e.g. flat walking, swimming, biking, etc).”

This stems from a gross conflation of goals. Cardio should be used for caloric balance, energy regulation, and general health. Resistance training should be used for hypertrophy, strength, and mobility.

There are modes of cardio that bias certain muscle groups over others (e.g. lats with swimming, quads with biking, etc), but the underlying physiological effect is geared towards muscular endurance rather than hypertrophy. Similarly, there are ways of performing resistance training that heavily tax the cardiovascular system, but the training is done specifically to induce hypertrophy rather than endurance/cardiovascular adaptations. These distinctions are crucial to understand because of how different the mechanisms of each pathway are (i.e. muscle growth vs fat oxidation).

No form of steady-state cardio, regardless of how much it engages the glutes through repetition, can match the hypertrophic potential of specific resistance training. It’s a simple matter of intensity—cardio doesn’t provide the minimal threshold of intensity to potentiate hypertrophic adaptations (at least in trained individuals). What’s more, modes of cardio that are glute-intensive can actually lead to atrophy in times of caloric restriction. This is due to the additive effect of the volume in a recovery-resource-deprived state—it can lead to overreaching when combined with normal levels of hypertrophic glute training.

The best advice I can give is to keep cardio as cardio and glute-training as glute-training. Don’t try to outsmart biology.   

Note: I’m not speaking about hybrid methods of cardio (e.g. circuit training, CrossFit, etc) that can be performed with sufficient intensity to induce hypertrophy. There would be additional caveats for these examples, but the point stands—focused and direct glute training, as part of a periodized program, is the best way to grow the glutes.

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Myth #11: “The solution to lagging glutes is to train them more frequently and with more volume”

Each individual’s recovery ability, training experience, diet, sleep, and lifestyle play crucial roles in their ability to tolerate an increase in frequency and volume. Haphazardly increasing how much—and how often—you’re training can result in overreaching, which can then lead to impaired recovery, increased risk of injury, potential stagnation, and even atrophy.

The quality of the training stimulus matters MUCH more the quantity. Poor form, suboptimal exercise selection, insufficient intensity, and a lack of progressive overload can all limit your results, regardless of volume or frequency. Instead of blindly adding more sets or an another training day, think about how you can optimize other aspects of your glute training first.

Once all the qualitative aspects are in-line—and if recovery is being carefully managed—you can experiment with increasing glute volume on the existing training days. After time for acclimation and more data collection—if recovery is still holding up well and more stimulus is needed—an additional training day can be integrated. Note that the new training day should NOT also add volume to start; instead, evenly distribute it to monitor recovery before increasing volume. When possible, adjust one variable at a time.

When the glutes are lagging or progress stalls, the first instinct for many is to add more sets, more exercises, or more direct training days to the program. But the reality is that most trainees should probably be doing less of all three, just with more quality and better efficiency.

The solution to lagging glutes is, therefor, an increase in quality more often than it is an increase in quantity.

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Myth #12: “If you want to grow your glutes, you need a dedicated ‘glute day’ in your training split.”

Dedicated “glute days” have gained popularity due to the primacy it seems to place on glute development. However, the idea that you need a training day specifically for the glutes is unsupported, even for advanced athletes. The best split for any individual depends on their overall goals, logistical restrictions, where they are in their macrocycle, their training experience, their recovery capacity, and their personal preferences.

We know that increased frequency—when it’s a function of increased recoverable volume—can be an incredibly powerful lever within our programming. This is very easy to manage with 2x/week (i.e. two full lower days) and even 3x/week (i.e. two full lower days with additional glute volume on a pull day or equivalent), but things start to become dicey when we try to push into high or ultra-high frequencies. In these instances, many people assume that adding a dedicated glute day would be a logical decision to make, but this is actually exactly the opposite of how high frequency should be approached.

With high frequency, volume needs to be distributed relatively evenly throughout the week to optimize recovery.  However, a dedicated glute day is, by definition, a bolus of volume. So this would lead to a bunch of junk volume in the best case, and overreaching in the worst.

The only times that a dedicated glute day would be applicable would be: 1) a highly specialized program in which all other muscle groups are trained at maintenance, 2) a highly-specific/low-frequency split in which each muscle is trained only 1x/week but has its own day, 3) a program that is purposefully restricting quad/hamstring volume in favor of increasing the volume of less-stimulative but more-specific glute work.

In pretty much every other scenario, there are better options for your time and volume than a dedicated glute day.

In no scenario is a dedicated glute day needed in order to grow you glutes.