Maximizing the glutes

[Ms.Rock]

Hey everyone,need exercises to target the glutes more direct.I do squats,lunges,leg press,dead lifts,all that.These things don't target the glutes enough. Any suggestions?

[freebirdmac]

Those are the exercises, but it takes time and eating for muscle gains. Glutes are a very large muscle group. You can see the same percent muscle gain as you do in a smaller muscle but with less visual impact. If you are eating at a deficit for fat loss, gains will be smaller than if you were at or above maintenance. Just have patience and don't over work them.

[SamanthaYorkUK]

Might be worth having a go at the adductor machine if your gym has one, I find it's easy to start stacking weight on it, but it's best to use it with as full a range of motion as you can... these and wider leg squats/leg pressing and the rear leg raises (when you are on all fours and you raise a leg behind you so that the knee comes up to the same level as your behind)

[J_Bo]

Glute/Ham raises are great

a couple different variations

[kimm4]

These:

good mornings
sumo squats
stiff legged deadlifts
bench step ups
cable pullthroughs
lying leg curls
standing leg curls
reverse hyperextensions
running stairs, bleachers, uphill sprints

[oldernhotter]

The poster above me mentioned these. But if you add dumbbell (or barbell) bench step ups to your routine, I think you'll find they really target that area. If you step up and squeeze your bum while lifting your leg back that'll do it. Have fun!!

[kimm4]

The poster above me mentioned these. But if you add dumbbell (or barbell) bench step ups to your routine, I think you'll find they really target that area. If you step up and squeeze your bum while lifting your leg back that'll do it. Have fun!!

i thought everyone did bench step ups with weights lol

[TikiCabales]

The exercises that you currently do are perhaps the absolute best for building the Booty!

If you're doing squats and aren't targeting the glutes, I can only assume 1. you're not going deep enough or 2. your not stabilizing and pressing through the heels of your feet. -- if most of the pressure is on your toes you're most likely feeling it in your quads.

Try This....
If you use a Smith Machine to squat with, rather than squatting with your feet directly beneath you - place your feet "slightly forward" and, always concentrate on feeling the pressure in the heels of the feet. The same thing can be applied to the Leg Press and/or Hack Squat by placing your feet higher on the foot pads.


I hope that helps!

[SamanthaYorkUK]

ahh I meant abductors... always mix them two up

[jochris26]

The exercises you've mentioned are good ones to target gluteal work. Others mentioned in the responses work as well and will help to give you variety. But if what you are currently doing isn't giving you good results, then I agree that technique/form is probably the culprit.

Of course your genetics may limit the type of results you get from your glute work too. Just something to consider.

Jo Chris
www.squidoo.com/exercisetoreducefat

[kimm4]

Lot's of great advice and variety to add to your workouts. Keep in mind a clean diet along with your training with get you some good results...but it takes lots of time...tuffest body part along with legs for females!

[ladymove]

Variety is key. The more you challenge your body and mix it up, the better results.

I'll add to the Smith maching - try doing one legged squats instead of two. I have seen results from this, and I like the burn I feel!