47 articles tagged with “exercise science”
Your pelvis rotates every time you walk, and if that rotation is off, your glutes are quietly losing. Here's the mechanics nobody explains and how to fix it.
Hip external rotation affects every major glute exercise. Here's what's actually happening when you 'turn your toes out' and why getting it wrong is costing you gains.
If you're judging your glute workouts by how much they hurt, you're using the wrong metric. Here's what effort actually signals—and what it doesn't.
Your grip might be silently capping your glute gains. Here's the overlooked connection between grip strength, load transfer, and why your hands matter more than you think on leg day.
Rib flare looks harmless but it's actively undermining your glute training. Here's why your ribcage position matters more than your exercise selection.
The angle of your knee during glute exercises quietly determines how much work your glutes actually do. Here's the mechanism, the evidence, and what to change today.
The platform you train on changes how your glutes load, stabilize, and adapt. Here's what hard floors, rubber mats, and unstable surfaces are actually doing to your glute gains.
Elevating your heels or toes during glute exercises isn't just a flexibility hack — it fundamentally changes which muscles do the work. Here's the science.
How deep you squat matters less than where your glutes are actually working. Here's the squat depth science that changes how you program for glute growth.
Your calves and glutes are more connected than you think. Here's why neglecting calf strength is quietly capping your glute gains — and what to do about it.
Resistance bands in your warm-up feel productive. But most people are using them in ways that don't actually prime the glutes for heavy work. Here's what the science says.
Your hip flexors might be the reason your glutes won't fire. Here's the actual mechanism, why static stretching alone won't fix it, and what to do instead.
The angle of your hip joint during glute exercises determines which fibers fire, how hard, and when. Most people optimize the wrong part of every rep. Here's how to fix it.
Your glutes don't work alone. Here's why training the posterior chain as an integrated unit — not a collection of isolated parts — is the difference between aesthetics and actual performance.
Everyone blames their hip width for their glute gains. Here's what your skeleton is actually responsible for — and what's just an excuse dressed up in anatomy.
Blood flow restriction training sounds like a gimmick. It's not. Here's the actual science behind why BFR might be the smartest tool in your glute program.
DOMS after glute day feels like proof it worked. It isn't. Here's what delayed onset muscle soreness actually tells you — and what drives real glute growth.
Why your wrists keep ruining your glute day, and what to do about it without abandoning the exercises that actually work.
Supersets might be the most underused tool in glute training. Here's why pairing the right exercises can double your volume, save time, and actually build more muscle.
The angle of your bench during hip thrusts and glute work isn't just a comfort choice — it changes what muscles fire and how hard. Here's what you're missing.
Most people treat the lowering phase of every rep like a formality. That's leaving serious glute gains on the table. Here's what eccentric overload actually does and how to use it.
Fascia isn't just packaging. It's a major player in glute performance, recovery, and chronic tightness — and most lifters are completely ignoring it.
Loaded stretching might be the most underused tool in glute training. Here's what it is, why it works, and how to add it without wrecking your hips.
Hip impingement can sabotage your glute training without you even knowing it. Here's what's actually happening, why it matters, and how to train around it without quitting everything you love.
Where your head goes, your spine follows — and your glutes pay the price. Here's how neck position silently wrecks your hip thrust, deadlift, and squat mechanics.
The shoes you wear to train glutes matter more than most coaches admit. Here's the biomechanics of why your footwear is quietly sabotaging your hip hinge, squat depth, and glute activation.
Your glutes and pelvic floor are more connected than you think. Here's how training one affects the other — and why ignoring this link could be quietly sabotaging both.
Split squats vs. squats. Single-leg deadlifts vs. Romanian deadlifts. The unilateral vs. bilateral debate in glute training isn't just academic — it has a real answer.
Most people treat warm-up sets like a tax they have to pay before the real work starts. They're wrong. Here's how to use them to actually build your glutes.
If your glutes aren't growing, the problem might not be load, volume, or frequency — it might be that you're cutting your hip extension short. Here's what that costs you.
Most people are leaving serious glute gains on the table by cutting their range of motion short. Here's what full ROM actually means, why it matters, and how to get there.
Intentional bar speed changes how your glutes fire. Here's the science behind moving weight with intent — and why slow and controlled isn't always the answer.
Your glutes are made of mixed muscle fiber types, and if you're only training in one rep range, you're leaving half your gains on the table. Here's the science.
Your posture and your glute training are more connected than you think. Here's the science behind how weak glutes sabotage your spine — and what to do about it.
Your stance width isn't just a preference — it's a mechanical decision that determines which muscles do the work. Here's how to stop guessing and start loading the right tissue.
Most people rush through the lowering phase of every glute exercise and wonder why they're stuck. Here's the science on why the eccentric matters more than you think.
Your grip width on barbell exercises is quietly affecting your glute activation. Here's the mechanism, the fix, and why this tiny adjustment could unlock stuck progress.
Your bar path during glute exercises might be silently stealing your gains. Here's what optimal movement mechanics actually look like and why it changes everything.
Anterior pelvic tilt wrecks your glute training if you ignore it — but obsessing over it might be worse. Here's what actually matters and what you should do.
Poor hip mobility isn't a life sentence for bad glute training. Here's what's actually limiting your range of motion, why it matters, and how to work around it without spending 40 minutes stretching.
Tight hip flexors aren't just annoying — they're actively suppressing your glute output. Here's the mechanism, why it matters, and what to actually do about it.
Machines vs. free weights for glute training — which builds more muscle? We break down the science, the tradeoffs, and why the answer is less satisfying than you want.
Resistance bands aren't just warm-up toys or home-workout compromises. Here's what the science says about when bands genuinely build glutes — and when you're just snapping rubber.
Squats are a gym staple, but the science on glute activation tells a more complicated story. Here's what squats actually do — and what they don't.
Most people train glutes and hamstrings like they're strangers. But the glute-ham tie-in is a specific zone that requires specific work — here's what you're missing.
Training glutes without respecting the hamstrings that anchor them is a recipe for injury and stalled progress. Here's what balanced posterior chain training actually looks like.
Posterior pelvic tilt during hip thrusts and bridges can dramatically increase glute activation. Here's the science behind it, how to do it right, and when it actually matters.