Glute Training and Recovery

let’s hit the glutes. The glutes are an interesting muscle group for this discussion as the exercises that might impair recovery in the glutes really aren’t the best exercises for targeting the glutes. Squats and lunges will increase recovery needs due to muscle damage, but things like hip thrusts and glute bridges are better for muscle activation and likely lead to less damage and soreness. Therefore, you can probably get away with 2-3 glute days per week and might be able to squeeze in an extra day of isolation exercises, like hip thrusts, between workouts. I’d allow for more recovery time following squats or lunges since these will stretch and damage the glutes the most.
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▪️ Based on: Fisher, B. E., Southam, A. C., Kuo, Y. L., Lee, Y. Y., & Powers, C. M. (2016). Evidence of altered corticomotor excitability following targeted activation of gluteus maximus training in healthy individuals. Neuroreport, 27(6), 415-421. – Plus various other sources.
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