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Today we are going to talk about why you won’t see us prioritizing heavy deadlifts and squats every week in Evlo for training the glutes. I know this is going to be a hot topic since deadlifts and squats have been seen as a couple of the “king” exercises for a long long time. But I feel like I have learned a few compelling reasons why to prioritize other exercises to build the glutes over squats and deadlifts. 

In our private FB group and messages that I get from the Evlo members, they talk about how their glutes have developed more than any other program they’ve tried. And it’s not because we are working them MORE, and many of them aren’t even lifting as heavy as they once were with lots of squatting and deadlifts. So how could that be? How could they be working their glutes less, lifting lighter weights, and yet be seeing more muscle development than before? It’s because we are working them SMARTER not HARDER. 

Your glutes, or...

Hormones are incredibly complex, and it's difficult to talk about one hormone without talking about other cascading hormones. Today, I want to break down what cortisol is, what can happen if you have too much of it and how to tell, and my recommendations on how to keep it in check. 

Before we begin, remember that this is not medical advice, and to seek advice from your doctor or functional medicine practitioner if you are having severe issues. This post is for informational purposes only. 

If you feel like you're doing everything right - putting in work at the gym, you're trying to eat less, and still not seeing results - it could be because of cortisol imbalance. Often, too much exercise and too little eating can have the reverse effects that you're hoping for because they can mess with your cortisol and hormonal balance. 

One of my goals, which I hope is evident by my content, is to encourage people to get away from the damaging "grind yourself into the ground if...

I hear from clients ALL the time that they are frustrated that they can't work their glutes without back, hip, or knee pain. 

Let's look into four crucial principles of training the glutes and my recommendations for which glute exercises might be best for YOUR body. 

Before we start, if you LOVE this kind of thing and want to start teaching fitness, I'm hosting a 200-hour teacher training staring April 3rd where you will learn all this information and more! The info about the training is not on my website, so click here to get signed up for more details. 

1. Range of motion

In general, when you complete an exercise in a joint's full range of motion, the muscle is loaded more, and you receive more benefit. 

The glute max extends your hip. It works when you are standing up from a seated position. In other words, it begins working when you are straightening the hip when it is fully bent.

To load the glute...