okay so my a$$ is pretty stinkin flat. Not that I'm all that concerned about it but I'm getting comments from my girl about it, and it is in fact rather, um flat. Now I will say that I feel quite awkward talking about my flat bum with a bunch of guys, but...
what are some good excercises to target my glutes and hopefully get them bulked up some? everything I try seems to end up doing way more for my quads or hams than actual glutes.
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Results 1 to 14 of 14
Thread: need help with glutes...
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12-05-2008, 01:26 PM #11.21 jiggawatts
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need help with glutes...
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12-05-2008, 02:11 PM #2The BACKMAN
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Deep ATG squats.Originally Posted by cbrowns21
High and wide stance on the leg press.
Deep lunges.Bodybuilding is 60% training and 50% diet. Yes that adds up to 110%, because that's what you should be giving it. Change the inside, and the physique will follow.
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12-05-2008, 02:12 PM #3Registered User
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search 8 minute buns on youtube.
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12-05-2008, 02:15 PM #4Registered User
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i would start of with squats, reverse leg curls than finish up with walking lunges with about 30lbs in each hand. Youll feel it.
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12-05-2008, 02:35 PM #5Registered User
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Ive just been doing regular squats 4 sets of 6 reps as heavy as i can go since the beggining of september and my glutes are now 3 inches bigger.
I have been bulking aswell though.
Some my advice would be heavy squats and plenty of food.
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12-05-2008, 02:45 PM #6Summer Swolestice
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Romanian deadlifts.
akkxn - just lift heavy ****.
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12-05-2008, 03:14 PM #7Registered User
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Squats!! im sure you've heared this a million times but going below parallel involves more glutes and hamstrings go ASS TO GRASS even touch your ankles and use STATIC CONTRACTIONS (freezing for 5-10 seconds at the bottom of the rep)Originally Posted by cbrowns21
Hack squats machine is very good for Glutes and hams.There is no such thing as failure. There is only giving up.
Life is war. So when god gives you war. Give him hell.
-me.
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12-05-2008, 05:46 PM #8Registered User
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One legged deadlift, it's a superb glute exercise. Good luck!
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12-05-2008, 05:51 PM #9brb flexing
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this ^ + lying leg curls.Originally Posted by DJAuto
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12-06-2008, 01:55 AM #10Registered User
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lone wolf
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12-06-2008, 03:23 AM #11Registered User
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ATG Squats and heavy deadlifts will give u that Beyonce look. lol
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12-06-2008, 05:57 AM #12Veg can't get big lolwut?
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Doing low bar squats (with the bar sitting lower on the back, elbow back and tight, bar resting on rear delts) work the posterior chain quite well. Working my glutes/hamstrings has helped give me a more uniform look.
I only seem like I know what I'm talking about, because I only talk about things that I know about.
"One farmer says to me: 'You cannot live on vegetable foods solely, for it furnishes nothing to make bones with,' walking all the while he talks behind his oxen, who with vegetable made bones jerk him and his lumbering plow along in spite of every obstacle."
-Henry David Thoreau
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12-06-2008, 06:40 AM #13Encyclochuzzle
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Widen your stance on your squats as well. The wider the stance, you sway emphasis towards glutes & hams more.
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Alchemist of Alcohol
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Journal: http://forum.bodybuilding.com/showthread.php?t=126418493
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12-06-2008, 07:00 AM #14Registered User
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LMAOOriginally Posted by ozbilda
Being a real lifter is not about a number, or a medal, or somebody else telling you that you are a real lifter. It is about commitment to the iron and strength of purpose.
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