I'm a pretty severe overpronator, which has caused a heap of postural issues and muscle imbalances in my legs. One thing I need to work harder is the glutes. I'm not sure whether it's form, lack of glute muscle, or these postural issues, but I have a lot of trouble isolating them. I've tried glute bridges, but once again, I'm having trouble with the muscle isolation and I always feel it in my lower back first (also a very tight muscle for me).
For now, I'm trying to stretch my tight muscles every day (calves, quads and lower back), but I'm still interested in finding a new exercise or variation of an exercise to isolate the glutes more.
Thanks for your help!
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04-18-2013, 05:15 AM #1
How do you like to work your glutes?
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04-18-2013, 05:22 AM #2
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04-18-2013, 05:35 AM #3
Read this article thoroughly and try to understand how glutes can be trained effectively.
http://www.t-nation.com/free_online_...the_glute_myth
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04-18-2013, 05:47 AM #4
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04-18-2013, 07:35 AM #5
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04-18-2013, 08:12 AM #6
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04-18-2013, 11:21 AM #7
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04-18-2013, 12:22 PM #8
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04-18-2013, 12:24 PM #9
I believe barbell glute bridges are the best exercise for the glutes. This gets my glutes sore like no other exercise. I do 3 second holds at the top of the movement, and slowly lower to the bottom. I also like to use a barbell velcro pad to prevent the barbell from digging into my waist. Youtube it!
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04-18-2013, 12:25 PM #10
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04-18-2013, 01:43 PM #11
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04-18-2013, 02:25 PM #12
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04-19-2013, 12:15 AM #13
Hmm, I may try that 3 second hold at the top for glute bridges, thanks!
I have been doing squats lately, but I'm struggling to lift a lot while I balance out my leg muscles and posture. They do indeed work my glutes, but I was hoping to find some more isolation exercises (which I've now found). Similar for lunges, but I'm now trying stiff-legged deadlifts and bent-knee good mornings. No a lot of isolation, but I do feel enough burn to be satisfied with my workout.
I like the idea with the resistance bands too! I do have an ankle strap with a low-pulley, but whoever constructed my equipment was ridiculously stupid (too much to explain), so performing movements with an ankle strap is severely restricted!
Thanks for the answers guys!
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