Everyone is going to tell you to squat which is good advice but in order for your glutes to properly activate, you've got to make sure that your knees don't move inward. Most women have a tendancy for their knees to move inward due to tight adductors. This deviation in form will put more stimulation on your inner thighs and less on your glutes.
A good technique to make sure your glutes are activating properly is to try and split the ground apart as you press up in a squat. Or imagine there is a paper towel under your feet and that you're trying to tear it in half with your feet as you squat up.
Also stretching your inner thighs will help to prevent this deviation in form. The standard butterfly stretch should suffice.
Another technique to make sure you feel it in the glutes is to focus on thrusting your hips up instead of leading up w/your chest. It sounds confusing but it'll make sense if you watch this video:
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A good technique to make sure your glutes are activating properly is to try and split the ground apart as you press up in a squat. Or imagine there is a paper towel under your feet and that you're trying to tear it in half with your feet as you squat up.
Great advice!!!
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Barbell walking lunges. Gauranteed to make people say "wow you must be eating cornbread".
And wide stance ATG (Ass To Ground) squats, started doing em, they bust your ass, literally lol.
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I do squats, stiff-legged deadlift, and these split squats with weights (started without any weight, now use two 27.5-pound dumbbells) and I've noticed a big difference in glute strength and size.
Single leg stiff legged deadlifts KILL my butt! (stand on one foot and do a deadlift with dumbbells)
Pop (or jump) squats and lunges
One legged bridges (If i'm feeling strong I'll hold a kettlebell on my hip)
I know it was already mentioned, but I also love cable kickbacks.
A machine. There are two, 1 standing where you face down at an angle and do leg presses like a kick back 1 leg at a time
The best one is the other where the girl is down on her knees and forearms in doggystyle and she's doing the 1 leg kick back thing. I like walking by embracing the big asses that use them
in addition to above, also
butt blasters
walking lunges
step ups
cable kickbacks
lying leg curls
bulgarian split squats
cardio
step mill
sprints up bleachers
bulgarian split squats target muscle is the quads not the glutes. yes the glutes do assist in the exercise...but it's not the main target.
another good one are goblet squats (use a wider stance to really hit the glutes) these also help with form and stabilizing the hips and core...which will help to improve when you focus on regular squatting.
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no you dont hun..........your butt looks fine....but if you want to work your butt do several variations of squats........and straight leg deadlifts
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Everyone is going to tell you to squat which is good advice but in order for your glutes to properly activate, you've got to make sure that your knees don't move inward. Most women have a tendancy for their knees to move inward due to tight adductors. This deviation in form will put more stimulation on your inner thighs and less on your glutes.
A good technique to make sure your glutes are activating properly is to try and split the ground apart as you press up in a squat. Or imagine there is a paper towel under your feet and that you're trying to tear it in half with your feet as you squat up.
Also stretching your inner thighs will help to prevent this deviation in form. The standard butterfly stretch should suffice.
Another technique to make sure you feel it in the glutes is to focus on thrusting your hips up instead of leading up w/your chest. It sounds confusing but it'll make sense if you watch this video:
This post was VERY helpful. I could tell a huge difference in muscles engaged. And I thought I already had pretty good form. Thanks!
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