for everybody who had a flat booty...what type of squat...

[betty corral]

worked for u? regular barbell squat or sumo squats? and do lunges work more the quads or the glutes?

[glossygraphics]

i got one too so here hoping to find out...

[genn]

lunges work pretty well

[grace_ou]

BB squats deep and heavy! Walking lunges wide steps with weight (grea for striation).. bb reverse lunges....smith machine single leg presses..(lie on a bench and press the bar up working each leg seperate) also can be done on a vertical leg press coming onto the backs on your heel at the end.. and the regular leg press... Rom.deadlifts.. Hammer squat machines at moderate weights will allow you in the correct foot postion to strongly isolate the glutes.. any of these can be supersetted with heavy weight stationary lunges in the smith machine.. glute ham raises ofcoarse.. wide stance DB power squat..cable back kicks..machine hi extentions..floor hip extentions..good mornings..

Oh and where lunges hit the muscle the hardest depends on the width of the step or stance you take. Wider steps will hit the glutes more, closer steps will hit the quads more.

IMO the heavy hitters exercise that allow max weight aka bb back squats,leg presses ect will give growth the glutes volume.. while lunges, cable kickbacks the lower weighted exercises will give you more shape and seperation to the muscles..

[SuzMax]

Originally Posted by grace_ou

BB squats deep and heavy! Walking lunges wide steps with weight (grea for striation).. bb reverse lunges....smith machine single leg presses..(lie on a bench and press the bar up working each leg seperate) also can be done on a vertical leg press coming onto the backs on your heel at the end.. and the regular leg press... Rom.deadlifts.. Hammer squat machines at moderate weights will allow you in the correct foot postion to strongly isolate the glutes.. any of these can be supersetted with heavy weight stationary lunges in the smith machine.. glute ham raises ofcoarse.. wide stance DB power squat..cable back kicks..machine hi extentions..floor hip extentions..good mornings..

Smith machine single leg presses...these sound interesting. Tomorrow is leg day so I think I'll give these a try. It's time for something new. I hope I'm coordinated enough!

[deawalsh]

Split squat with db worked really good for me!!! Of course I mix it with lunges with db, smith machine squat and cable bent kickback!!! I almost always follow my leg workout with a last "butt killer" walk on the treadmill inclinaison 15% with ankles weight, for about 5-10 minutes!! I'v seen result really fast by adding those exercises to my routine!!

[kimm4]

Originally Posted by betty corral

worked for u? regular barbell squat or sumo squats? and do lunges work more the quads or the glutes?

All of these for building the glutes...

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

[pink378]

I do walking lunges with my upper body leaning forward to really hit the glutes.

[Anastasia]

Originally Posted by deawalsh

I almost always follow my leg workout with a last "butt killer" walk on the treadmill inclinaison 15% with ankles weight, for about 5-10 minutes!! I'v seen result really fast by adding those exercises to my routine!!

Oohh... that sounds great! I've been walking on 15% incline sometimes just to mix up my cardio a bit but never thought of using ankle weights in order to 'kill' my glutes more! I'll have to do that tomorrow on my leg day! Thanks!

[northbiker]

this thread is turning me on!

[betty corral]

oh goody! so many exercises to choose from!
thanks alot ladies!!

[grace_ou]

Originally Posted by SuzMax

Smith machine single leg presses...these sound interesting. Tomorrow is leg day so I think I'll give these a try. It's time for something new. I hope I'm coordinated enough!

Let's me know how you like them.. I love then they really isolate the glutes to me.

[grace_ou]

Originally Posted by pink378

I do walking lunges with my upper body leaning forward to really hit the glutes.

I personally feel lunges more in the glutes when straight and tall with my hips in alignment. When I lean forward doing a lunge and rise, because my body is slightly off balence I can feel the hams and quads activate more then I would like if I'm targeting glutes.. however if I'm in alignment and standing tall then I can pull with the glutes squeeze and lift and allow for a stronger concentration.

[lymbo]

No butt here to. I do all the above. I have a trainer for legs. No cardio on leg day ..I'm hoping for better recovery and growth what do you think?

[Generalissima]

Originally Posted by grace_ou

Let's me know how you like them.. I love then they really isolate the glutes to me.

X million..I LOVE these!!! Love, love love! I'm slowly forming some badass glutes with these

[SuzMax]

Originally Posted by grace_ou

Let's me know how you like them.. I love then they really isolate the glutes to me.

I loved this exercise! I saved it until the end and I was toast when I was finished. I got up, turned around and tripped over my fan. I AM a little clumsy at times.

[grace_ou]

LOL, you'll have to join the club on that one! I am so clumsy!!!! I rarely make it through a day in the gym without bumping,tripping or running into something! OMG today I hit myself in the chin while doing upright bb rows.. yes I got a little carried away there.

[Govithoy]

Heavy, deep squats. Lunges, especially with a nice wide base (these also hit your adductors in an important way) -- grace_ou pretty much nailed it. Step-ups/lunging step-ups and bulgarian split squats are pretty cool too.

Sorry, I know this is the female section but this is a topic I feel passionately about.

pink378: Leaning forward in a lunge is short-changing the benefit it gives to your hip flexors on your back leg. The lunge is important for developing all of your hip musculature, and a forward lean really shortens the ROM for the flexors and kind of "cheats" the lift. The way grace describes it with an upright trunk that allows for a more stable base and stronger contraction is excellent form.


EDIT: If you have access to a power rack and are comfortable with deep front squats, set the pins to the normal position or 1 hole higher, and squat the bar up from the bottom (ideally with a clean grip but cross grip is okay.) Starting the lift at the very bottom takes out the stretch reflex*, and this fires the glutes incredibly hard. I found my posterior chain to be a huge weak link when I started olympic lifting and this helped me tremendously to turn a weak point into my strongest assest -- 30" waist, 39" hips.

* This is the same premise as box squats which powerlifters use to teach glute/hamstring activation, but without the worry of spinal compression between a load (bar) and an immovable object (box.)

[wyldthang]

If you want to try something different, get on a treadmill, put the incline all the way up, and use a slower speed and do lunges till you can't stand it(no weight). Don't try to do if fast or speedy, use proper form.

[SuzMax]

Originally Posted by grace_ou

LOL, you'll have to join the club on that one! I am so clumsy!!!! I rarely make it through a day in the gym without bumping,tripping or running into something! OMG today I hit myself in the chin while doing upright bb rows.. yes I got a little carried away there.

Too funny! I bumped my chin on the bar doing pullups (assisted, but gaining on it!)today We'd be quite a sight at the gym together!!!

[grace_ou]

Originally Posted by SuzMax

Too funny! I bumped my chin on the bar doing pullups (assisted, but gaining on it!)today We'd be quite a sight at the gym together!!!

I actually hold the blood spill record at my last gym!