@TheK_Nox No single GOAT as the glutes have three heads and need varied vectors.
A combination of a hip thrust + RDL + lunge triad weekly and you'll hit all 3 and watch those buns grow.
GYM TIPS
If you're doing 10-12 reps, increase the weight until you can only do 5-8 reps.
Keep that weight until you can perform 10-12 reps again.
Then increase the weight & repeat.
This is progressive overload.
Your muscles don’t grow during workouts… they grow during recovery 💪
Train hard.
Rest smart.
Recover stronger.
Recovery times matter:
• Arms/Shoulders/Abs: 24–48 hrs
• Chest/Back/Legs/Glutes: 48–72 hrs
Overtraining slows progress. Balance is the real cheat code 🔥