Zara Sanchi, Glute & Fat Loss Coach 30+

Most people chase the burn and think that means their glutes are growing. But the burn is just fatigue. Real muscle growth happens when you push close to failure. Another mistake I see all the time is people thinking compound movements only mean free weights. That’s not true. Compound movements simply mean multiple joints and muscles working together. Machines like the leg press, hack squat, and hip thrust are still compound movements — and they can be powerful tools to build your legs and glutes.

Hip dips are not something you can "fix" with one exercise. They mostly come from your pelvic structure and where your femur attaches.

The real way to reduce the appearance is to build the surrounding muscles, especially the gluteus maximus and gluteus medius.

When these muscles grow, your glutes become rounder, and the hollow becomes less noticeable.

Bodyweight workouts or light band abductions alone usually just activate the glutes, but real shape change comes from progressive overload and proper training.

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Part 13- Most people turn RDLs into a hamstring or lower-back exercise instead of a glute exercise.
Here are two simple fixes.

1️⃣ Band-assisted barbell’RDL
Wrap a resistance band around your hips and anchor it behind you.

The band pulls your hips back and forces a better hip hinge, which shifts the load from your quads to your glutes.

2️⃣ Dumbbell RDL with a bench cue

Let the back of your legs lightly touch the bench as you hinge. This keeps the movement controlled and helps you sit back into the glutes instead of bending forward.
Also keep the dumbbells close to your shins while hinging.

Do This Spinal Decompression method which is called
TIME FOR SOME SPIDER-MAN ACTION 😅
(All jokes aside, this is a great way to decompress your lumbar spine.)

Anchor a heavy band in the middle of a barbell set at chest height on a rack.

Step inside the loop, placing it around your lower back just above your pelvis.

Relax into it, then add controlled rotation, turning side to side. You can also lower one leg at a time while keeping the other up.

Hold for 2 minutes and feel the relief.

Know someone struggling with a herniated disc or back pain Tag them!

Part 12- The glute shape you want changes how you should train

For maximum glute development, it’s not just about training more — it’s about managing intensity and recovery.

High-intensity days create mechanical tension, which is the main driver of muscle growth.

Lower-intensity, higher-volume days increase metabolic stress and blood flow.When you alternate them correctly, you stimulate the muscle without overloading your recovery. That’s how you build glutes that actually grow.

Herniated Disc? Do This Spinal Decompression method
TIME FOR SOME SPIDER-MAN ACTION

(All jokes aside, this is a great way to decompress your lumbar spine.)

Anchor a heavy band in the middle of a barbell set at chest height on a rack.
Step inside the loop, placing it around your lower back just above your pelvis.

Relax into it, then add controlled rotation, turning side to side. You can also lower one leg at a time while keeping the other up.

Hold for 2 minutes and feel the relief.
Know someone struggling with a herniated disc? Tag them!

I’m not into telling you a lie just to make workouts look easy. I’d rather tell you the truth.

Many people confuse fatigue with failure. The burn, the shaking, the high-rep band work — it feels hard, but that doesn’t always mean the muscle got the signal to grow.

Muscle growth happens when the muscle gets close to true mechanical failure with good form. That’s when the body is forced to adapt.

I’ve seen this mistake many times. People train hard, but they train the wrong way.

If I had to build my glutes from scratch again in 90 days, I would focus on exercises that create real tension and push the muscle close to true failure, not just the burn.

I’m not into telling you a lie just to make workouts look easy. I’d rather tell you the truth.

Many people confuse fatigue with failure. The burn, the shaking, the high-rep band work — it feels hard, but that doesn’t always mean the muscle got the signal to grow.

Muscle growth happens when the muscle gets close to true mechanical failure with good form. That’s when the body is forced to adapt.

I’ve seen this mistake many times. People train hard, but they train the wrong way.

Part 10- If you’re quad dominant, this is your fix. Most people hinge down... then just stand up.
That’s knee extension, not hip extension.

The hack?

Stay loaded. Keep your hips back. Drive through the heel.
Finish by squeezing your glutes — not by pushing your knees forward. When you understand leverage and tension, you can use it anywhere - home or gym.

Build your body with mechanics, not just reps.

Part 10- If you're quad dominant, this is your fix. Most people hinge down... then just stand up. That's knee extension, not hip extension.

The hack?
Stay loaded. Keep your hips back. Drive through the heel. Finish by squeezing your glutes — not by pushing your knees forward.

When you understand leverage and tension, you can use it anywhere - home or gym.