Four mistakes that slow glute growth: using light weight instead of heavy loads in the 5-10 rep range, keeping your chest up in lunges when you should lean forward, skipping the 90-second rest between sets, and doing too many glute exercises per leg day. Stick to two to four movements and let form do the work.
Stop making these mistakes with your glute training. It's ruining your gains. First, stop trying to do lightweight for high reps. Instead, put some heavier weight on the bar and make most of your sets heavier weight for about 5 to 10 reps instead. Second, you're not having the correct form to work your glutes. For example, in a lunge, if you keep your chest up, you're gonna work more of your quad, but if you lean, your torso forward, you're going to work more of your glute. Or if you keep your legs straight on an RDL, you'll work more of your hamstrings. But if you bend your knees more on the way down, you'll work more of your glute. Third, you're not resting long enough in between your sets. You should be resting for at least 90 seconds. And fourth, you're doing too many exercises in your workouts. On a leg day, you should have 2 to 4 glute exercises max.
