5 Glute Training Mistakes You’re Making (and How to Fix Them)

Everyone wants a solid set of glutes. Not just for looks (though, let’s admit it, that’s part of it), but because strong glutes power your lifts, improve athletic performance, and help you move like a well-oiled machine.

But here’s the catch: the majority are doing glute training all wrong. Between ego-lifting and skipping activation work, it’s no wonder so many workouts fall flat, literally.

At Glute God, we’re here to fix that. Let’s talk about the five glute training mistakes that are holding your gains hostage and how to fix them.

1. You’re Only Training Heavy (and Ignoring Activation)

If you want to build volume and shape, you have to wake up those fast-twitch fibers. These are the muscles responsible for size and explosive power.

Before lifting heavy, mix in lighter, higher-rep movements and resistance band work to fully activate your glutes. Prepare your muscles with banded kickbacks, lateral walks, or frog pumps.

2. You’re Not Training All Three Glute Muscles

Your booty is made up of three distinct muscles that work together to move, stabilize, and shape your backside. All three are important to get the results you’re looking for.

Gluteus Maximus. Gives that round, full look and drives power in movements like hip thrusts and sprints.
Gluteus Medius. Keeps your hips stable and your knees tracking correctly.
Gluteus Minimus. Supports your pelvis and helps with smooth, controlled movement.

Traditional squats and deadlifts mainly target the glute max, leaving the other muscles snoozing on the sidelines.

Add isolation and lateral movements to your routine. Banded side steps, clamshells, single-leg bridges, and cable kickbacks all hit those smaller muscles that round out your booty shape and improve hip stability. Trust us, your performance and your profile in those Glute God men’s gym leggings will thank you.

Wayne Bernard wearing Glute God plum red scrunch butt leggings

3. You’re Skipping the Mind-Muscle Connection

You can’t just go through the motions of working out and expect real progress. Actively focus on contracting your glutes during each rep to increase your gains.

That one-second hold at the top of every rep? That’s where the magic happens. Want proof? Research from the European Journal of Sports Science found that lifters who practiced mind-muscle connection during resistance training had significantly greater muscle activation than those who didn’t.

4. You’re Sitting Too Much (and Not Stretching Enough)

Modern life is basically a glute killer. Hours spent sitting tightens your hip flexors and weakens your glutes, which means that when it’s time to train, your posterior chain can’t fully activate.

Combat “glute amnesia” with dynamic stretches before your workout. Try hip circles and leg swings to open up your hips and loosen tight flexors.

man stretching leg in Glute God Palm Beach Blue Leggings

5. You’re Ignoring Recovery

If your glutes are sore 24/7, you’re not really “killing it.” You’re just overtraining. Like any other muscle, the glutes need rest to grow. Without proper recovery, you’re stalling progress and risking injury.

It can be hard to pause your regular lifting routine, but schedule at least one rest day between heavy sessions.

And remember that active recovery counts. Go for a walk, hit a light yoga flow, or take your glutes on a jog in your most comfortable men’s activewear.

Want to Take Your Glute Game Further?

The Glute God Glute Workout Guide breaks things down into simple, effective steps for building strong, defined glutes that actually show results. Learn more about why this program might be the game-changer you’ve been looking for.

Building a great set of glutes comes down to balance. You’ve got to fire up the right muscles, challenge them in different ways, and give them enough recovery to grow. Stay consistent, and you’ll notice a better shape, stronger movement, and a serious boost in confidence.