Glutes

[isucrimgirl88]

What are some of our favorite glute/hammy exercises? This is such a hard area for me to improve for some reason. I squat (sometimes light/sometimes heavy), lunge, deadlift, kickbacks. I'm in contest prep right now so I'm no expecting any gains at this point... At this point, my glutes are small, but still softer than I want them to be

[kimm4]

GHR's
RDL's
Heavy goblet squats
Goodmornings
Heavy smith lunges
Cable pullthroughs

It will come down to enough overall muscle and low enough bodyfat to support the look. It's going to take some solid building/cutting cycles to get there.

Enjoy your prep!

[titimabe]

What are some of our favorite glute/hammy exercises? This is such a hard area for me to improve for some reason. I squat (sometimes light/sometimes heavy), lunge, deadlift, kickbacks. I'm in contest prep right now so I'm no expecting any gains at this point... At this point, my glutes are small, but still softer than I want them to be

i use to have a verry flat ass ! and heavy squat and deadlift are the solution and you should try llegs twice a week ; one day hamstring focus and the other day quad focus this is my routine :
HAm day : Deadlift 6 set including warm up set : 15 . 10 . 8 . 6 . 4 . 2
stiff deadlift : 4 Set of 8 / 10 rep
Kick back : 3 set of 12 with a 2 sec pause
legs curl : 3 set of 12 with 5 second negatif
QUAD DAY : squat 6 set including warp up : 20 . 15 . 10 . 12 . 8 .6 and a drop set at the end
leg press mtut style in the last set 4 set : 15 . 12 . 10 .10
HAck squat : 3 set of 14 (7 rep normal stance 7 rep narrow stance without reste in between )
smith machine lunges 3 set of 12 reps
legs extention 3 set of 15 or 12 rep
this is my legs workout go hard or go home u wanna a big ass and big leg try this routine

[BubsNBean]

GHR's
RDL's
Heavy goblet squats
Goodmornings
Heavy smith lunges
Cable pullthroughs

It will come down to enough overall muscle and low enough bodyfat to support the look. It's going to take some solid building/cutting cycles to get there.

Enjoy your prep!

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