1. NUTRITION
you need to feed muscle for it to grow! this includes a well balanced diet of fats, carbs and especially foods rich in protein- protein is the building block of muscle.
2. GLUTE ACTIVATION- THINK BANDED EXERCISES
As we spend a significant amount of time sitting/lying down our glutes can get lazy so firing up these muscles before you train lower body will help to engage the glutes and allow them to perform at their best.
3. MIND TO MUSCLE CONNECTION
Think about your glutes when you want to work them and ask yourself- am I really feeling this in my glutes or are my quads or hamstrings taking over here?
4. PROGRESSIVE OVERLOAD
Progressive overload is based around the idea of gradually overloading your muscles with as much stress as they can handle.There are four main ways you can progressively overload: by increasing weight, time, frequency, intensity.
5. GENETICS
Genetics determines the overall shape of our glutes (e.g. where we store fat and ease of building muscle) but with hard work, it is possible to grow and alter them.
6. REST AND RECOVERY
Sleep enhances muscle recovery through protein synthesis and human growth hormone release.