22 07 07 Malena Working Out — Glutes_0.mkv

Spending 5 minutes on activation drills (e.g., clamshells or donkey kicks) before lifting "wakes up" the muscles so they perform better during heavy sets.

To see results from a routine like Malena's, experts recommend several core strategies:

Exercises like Romanian Deadlifts (RDLs) or Good Mornings focus on the eccentric (stretching) phase, which is critical for muscle fiber breakdown and subsequent growth.

Effective glute sessions, such as those found in structured lower-body guides , usually categorize movements to hit the muscles from different angles:

For noticeable hypertrophy, it is often recommended to train glutes 2–3 times per week with adequate rest in between for recovery.

Finishers often include Cable Kickbacks , Seated Hip Abductions , or Fire Hydrants to "burn out" the muscle and target the glute medius and minimus for a rounded appearance. Key Training Principles