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JOURNAL OF STRENGTH & CONDITIONING RESEARCH
HIP THRUSTS BEAT SQUATS BY 119%
That's how much more gluteus maximus fiber they activate. This guide is the 12-week system built around that one fact — with exact tempos, not just exercise names.
Your glutes are three muscles, not one — maximus (the round shape), medius and minimus (stability). Modern sitting causes "gluteal amnesia": the muscles literally forget how to fire, showing up as flatness, poor posture, and lower back strain.
01
Mechanical tensionHeavy, controlled resistance — hip thrusts create more of this than almost any other lift.
02
Metabolic stressThe "burn" from higher-rep sets signals your body to adapt and grow.
03
Progressive overload5–10% more resistance every 2–3 weeks is the single strongest driver of growth.
FIX THESE FIRST
6 mistakes that stall progress
WATCH · LEARN · OWN THE REP
The 6 core movements
Every card below has a video slot — drop in your own demo clip or link (see the data-video attribute in the file) and it replaces the placeholder automatically.
3 GLUTE DAYS A WEEK
Your weekly program
LOG YOUR LIFTS
Progress tracker
Log the weight and reps you used each session. Saved right on this device, so it's here every time you come back to log more.
History
Are you sure?
Are you sure you want to clear all logged data? Doing so will permanently remove all data entries.
GROWTH HAPPENS HERE, NOT IN THE GYM
Recovery & tracking
7–9 hours of sleep — this is when growth hormone does the repair work
1–2 full rest days per week, non-negotiable
5–10 min foam rolling + stretching after every session
Log every set: exercise, weight, reps — review weekly, add 5–10% when a weight feels easy
Measure glutes, waist, hips every 2–4 weeks + progress photos in consistent light
Never train hip thrusts to total failure — control beats ego every time
GO DEEPER
The full books
The app carries your day-to-day training. These two books carry the "why" behind it — read them anytime, chapter by chapter.
01
Glute Gains BlueprintThe program — the science, the exercises, the weekly plan. Read it →
02
Mind-Muscle MindsetThe method — focus, breathing, and bracing technique to make every rep count. Read it →