Legs!

[Romina81]

I saw that! Lol walmart carries a similar one though

I have the hampton thick bar pad too and it works pretty well for hip thrusts. I do have to make sure the seam is facing up for each set or the bar will slip between the crack.

Bret is now recommending these (expensive!): http://www.amazon.com/Airex-MATBAL-B.../dp/B0011YY86G

[LondonReeves]

-Squats low as you can go without loosing form or hurting your back an knees
-one legged lunges on smith machine. Lunges back not letting the back leg touch the ground if you need to touch the ground , lunge down touch back leg but befor lifting up lift back leg and squeeze the Glutes on the side you are isolating. These are very tough but work your ass like no other lunge.
-leg press of course. To really hit the Glutes and Hams put your feet high on platform push with heels. You can also do one legged leg presses.
-super set leg press with sneaky lunges. These are similar to walking lunges only you do not stand up after each lunge you want to stay In a lunge position the whole time powering forward and staying low. Make sure your going deep enough to hit Glutes.
-hack squat super set with leg extensions
-cable kick backs
- seated leg curl
- lying leg curl
- stiff legged dead lift..For support have someone stand behind you with their foot against the back of your heels. Feet together and knees slightly bent do not lock knees ever!

There you have it. Killer full leg work out

[LondonReeves]

Romina81- idk who told you squats don't build Glutes. If your doing them right an using enough weight, squats are the mother of all glute builders. You might want to have someone show you how to do them properly so your hitting the area you want to hit.

[Romina81]

Romina81- idk who told you squats don't build Glutes. If your doing them right an using enough weight, squats are the mother of all glute builders. You might want to have someone show you how to do them properly so your hitting the area you want to hit.

I want to build the top part of glutes more... Squats are good but I need more isolation work for that top part of glute. I'm not dissing squats by the way I love squatting but they've mainly just built up my quads/legs.

see this article...I found this to be true in my case squats mainly developed my quads and spinal erector strength...glutes not as much
http://www.t-nation.com/free_online_...the_glute_myth

additionally it has nothing to do with squat form

[AUTiger13]

I have the hampton thick bar pad too and it works pretty well for hip thrusts. I do have to make sure the seam is facing up for each set or the bar will slip between the crack.

Bret is now recommending these (expensive!): http://www.amazon.com/Airex-MATBAL-B.../dp/B0011YY86G

He only has recommended that due to the 500+ weight he is using is wearing down his pad...I am guessing the cheaper pad might be just fine

[LondonReeves]

I want to build the top part of glutes more... Squats are good but I need more isolation work for that top part of glute. I'm not dissing squats by the way I love squatting but they've mainly just built up my quad

see this article...I found this to be true in my case squats mainly developed my quads and spinal erector strength...glutes not as much



additionally it has nothing to do with squat form

Based of my personal experience lifting, I have found isolation exercises do little in helping to build Glutes. Hip thrusts are a waste of time to me. Sure, they are good as a burn out or maybe as a pre glute workout exercise but I have not seen any Gaines from those types of excersise. And they are easssyyyyyyy...You need weight and range of motion to build Glutes. Along with diet and consistency. If your sitting back far enough and going low enough you will definitely hit the Glutes. A lot of girls are scared of squats and avoid them but they are definitely key when building your Glutes. And your right, squats require other muscles to be used as well. Including your back and your quads. My point is , you should not completely replace squats with hip thrusts. Just my advice. Maybe superset these two? Legs as a WHOLE need to be done to develop Glutes girly

[Romina81]

Oh I would never replace squatting!
I actually don't like hip thrusts too much but do love cable kickbacks after some heavy squatting = win combo

Based of my personal experience lifting, I have found isolation exercises do little in helping to build Glutes. Hip thrusts are a waste of time to me. Sure, they are good as a burn out or maybe as a pre glute workout exercise but I have not seen any Gaines from those types of excersise. And they are easssyyyyyyy...You need weight and range of motion to build Glutes. Along with diet and consistency. If your sitting back far enough and going low enough you will definitely hit the Glutes. A lot of girls are scared of squats and avoid them but they are definitely key when building your Glutes. And your right, squats require other muscles to be used as well. Including your back and your quads. My point is , you should not completely replace squats with hip thrusts. Just my advice. Maybe superset these two? Legs as a WHOLE need to be done to develop Glutes girly

[rdferguson]

I don't know what I would do without my Hampton Thick bar pad! It's not like the usual ones you see in the gym, I got my own personal one for BB hip thrusts. It's pretty secure on the bar and on me. So far got up to 205 x 9 (full extension), don't think there is any way I could do that without that pad! Was getting nerve numbness at those two points on my pelivs when I tried without the bar at just 135.

I think Bret Contreras (glute guy, lol) has a new padding recommendation now, but that was his original one he said you had to get it you wanted to BB hip thrust heavy weight.

That's much more than I've ever hip thrusted. I'm not surprised that a good pad made that possible.

[FoxBlossom]

That's much more than I've ever hip thrusted.

Ok I now have the time-warp dance song from Rocky Horror in my head, going to be humming it all day now nooooooooooooo !

[DFWReporting]

Good question

[farepare]

keep up the good work girls!

[SweetSwenson]

This really showed me a lot :-)

[mom1130]

lots of useful info. thanks ladies

[bignate88]

Squat

Deadlift

Leg Press

Calf Raise

Jogging

Healthy Diet

[LilT1026]

Tried the hip/glutes thrust this morning for the first time. Wow!! It was much more challenging than I expected - to balance on the yoga ball and add weight - I was much more challenged than I anticipated. Awesome

[birdiefu]

Tried the hip/glutes thrust this morning for the first time. Wow!! It was much more challenging than I expected - to balance on the yoga ball and add weight - I was much more challenged than I anticipated. Awesome

Get rid of the ball and just add weight

[LilT1026]

Get rid of the ball and just add weight

Will do. I feel the affects of my trial from yesterday so I can't wait to try them for "real" next time. THANKS.