In this episode of the Self Selecting podcast, I sit down with Nick Ridpath to unpack common myths, mistakes, and overcomplications around glute training. From misunderstood exercise programming to improper warm-ups and misguided attachment to weight, we discuss what really matters in developing strong, functional glutes. We also break down common errors in RDLs, share thoughts on hip thrusts, and dive deep into programming around pain, progress, and performance.

Timestamps:

- [00:00 – 01:29] – Intro and setting the stage for today’s glute-focused conversation

- [01:30 – 05:49] – The truth about “special” glute programs and why simple usually wins

- [05:50 – 08:39] – How overcomplicating movements sabotages glute growth

- [08:40 – 12:41] – Assessment for glute-dominant training and understanding diminishing returns

- [12:42 – 16:41] – Most common RDL mistakes I see and how to fix them

- [16:42 – 20:23] – Managing and preventing lower back pain during RDLs

- [20:24 – 24:44] – Glute pumps ≠ glute growth: what to prioritize instead

- [24:45 – 29:59] – Emotional attachment to heavy weights and its downside

- [30:00 – 31:29] – The warm-up mistake holding your glute training back

- [31:30 – 35:59] – Why smart exercise selection matters more than intensity

- [36:00 – 38:42] – The most overlooked variable in glute-focused programs

- [38:43 – 42:59] – Thoughts on hip thrusts: are they overrated or misunderstood?

- [43:00 – 45:59] – Why I prefer the 45-degree hip extensio

- [46:00 – 50:04] – Training glutes to failure: how far is too far?

- [50:05 – 56:21] – Programming reps, rest, and recovery for real progress

Links & Resources:

Follow Nick on Instagram: https://www.instagram.com/nickridpath_/?hl=en

Work With Nick: https://www.unbranded-performance.com/contact

Join The Advisory Membership Portal: https://www.unbranded-performance.com/advisory

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