Everything you need to know to increase your glutes

The glutes are a complex muscle to develop, since you must choose each exercise very well to work each of its areas. These are my basic tips to increase your glutes:

1. A mistake is to work your glutes only once a week or with a very low weekly volume. This way you will see few results or, at least, it will take you longer to do so. A weekly volume of 2-3 days a week with a well-structured and periodized routine is enough to see results.
2. Try to include all ranges of execution for your glutes (strength, hypertrophy and resistance), this way you ensure greater development. Do not take accessory and low-intensity exercises for granted (e.g. with elastic bands), since they also play a fundamental role when developing them.
3. The myth that the squat is the best exercise to build glutes has already been debunked. Now we are in the era of hip thrusts. Include enough hip extension, abduction, and external rotation exercises in your routines.
4. There is nothing that makes you take your glutes workouts to the highest level like the mind-muscle connection. It's incredible how much thinking about your glutes while using them in any exercise can influence hypertrophy.
5. Including progressive overload in your glute workouts is very important to see results. Whether increasing weights, sets, reps or playing with tempos will help you maximize those #gains.
6. All the people you see with good glute development that you would like to achieve have been working for YEARS to get where they are. The key to any physical process, especially one of muscle gain, is patience and perseverance. Without those two tools YOU HAVE NOTHING nor will you achieve what you expect.

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