How I Finally Grew My Glutes: Compound Lifts

Hey y’all! Here is part 2 of my glutes series focusing on the compound lifts I do. A lot of people asked for my beginning routine and current routine so here are the exact routines: - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -- - - - - - - - - - - - - - - - Routine when first starting (April 2020 - July 2020): Activation (4 - 5 sets): Banded Squats (pulse at bottom) Banded Side Lunge/Squats (pulse at bottom) Glute Bridges Donkey Kickbacks (left right) Fire Hydrant (left right) Banded Kneeled Squat I do not use weights on these activation exercises because I like to focus on my form. Compound lifts (3 sets): Hip thrust - full reps until I fatigue, then squeeze/hold at the top for 5 - 6 seconds, then pulse for three more quarter reps Minimal rest in between sets (10 - 15 secs) After all 3 sets are done, I jump right into banded fire hydrants and donkey kickbacks for burnouts Deadlift - f