5 Mistakes People Make When Training Glutes (and How Bootycamp Fixes Them)

We’ve all been there — spending hours on squats, lunges, and hip thrusts, hoping for that “booty pop” moment… only to see minimal changes. The truth is, most people make the same glute-training mistakes over and over.



The good news? Bootycamp was built to fix them. Here’s how:

The Mistake: Jumping straight into heavy lifts without waking up the glute muscles. Your quads take over, and your booty stays half-asleep.

How Bootycamp Fixes It: Every session starts with glute activation drills — think band walks, clamshells, and targeted pulses — so your glutes are fired up before the heavy work starts.

The Mistake: Hitting glutes only once a week and expecting big changes.

How Bootycamp Fixes It: Our programming gives you consistent, strategic glute work that fits into your weekly training plan — enough to grow without overtraining.

The Mistake:  Half-rep hip thrusts, shallow squats, and swinging through movements. Bad form means less glute engagement and higher injury risk.

How Bootycamp Fixes It: Our trainers watch your form like hawks (the nice kind). We’ll cue you, adjust you, and make sure you’re using full range of motion to get max results.

4. Skipping Progressive Overload

The Mistake: Lifting the same weight for months without increasing resistance. Your body adapts, and progress stalls.

How Bootycamp Fixes It: We track your weights, reps, and intensity, ensuring you’re always leveling up — heavier weights, tougher tempos, and new challenges.

The Mistake: Just going through the motions without focusing on squeezing and feeling the glutes work.

How Bootycamp Fixes It: We teach you how to slow down, engage, and actually connect with the muscle you’re trying to grow. You’ll feel it from the first rep to the last.