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  1. #1
    Registered User acehunter27's Avatar
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    lower back vs glutes vs hamstrings

    hey im just trying to understand something. what is the difference, or how do i target the glutes without hamstrings, or hamstrings without glutes. where does the difference in activation comes through. and for something like rdls, why does that hit hamstrings. why isnt my lower back engaged. Or like lower back extensions when leaning over the thing, some people say its for back, some people use it for glutes?? whats the differences.
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    Registered User abendm's Avatar
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    Originally Posted by acehunter27 View Post
    hey im just trying to understand something. what is the difference, or how do i target the glutes without hamstrings, or hamstrings without glutes. where does the difference in activation comes through. and for something like rdls, why does that hit hamstrings. why isnt my lower back engaged. Or like lower back extensions when leaning over the thing, some people say its for back, some people use it for glutes?? whats the differences.
    If you're doing movements like DLs, RDLs, back extensions and GMs, you're going to hit all of those muscle groups to some degree. How much each gets hit depends primarily on three factors:

    1) Are you bending at the knees a lot (more glutes in GMs and RDLs)
    2) Are you flexing your back at all (a lot more stress on back in all movements, less stress on hams when doing hypers)
    3) Are you purposefully firing one set of muscles over another (easiest to do on hypers/rdls, harder on actual deadlifts)

    A lot of it is mind muscle connection, and it only "feels" like one area is being targeted over another. All of these lifts though are going to hit all of these muscles. If you think about it, proper form for all of these (with the exception of hypers sometimes or old school stiff-legged DLs) generally doesn't involve any movement of the spine at all, but the spinal erectors are definitely still getting hit.

    If you want to target hams without glutes or vice versa you need exercises like leg curls or certain forms of bridges. There's no reason to do this. Add those on if you want to.
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  3. #3
    Registered User acehunter27's Avatar
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    i was just wondering because a friend gave me an excercise to target glutes, and it was what i had always thought was for back. and one more. even if i dont want to, how would one target the glutes without hammies. i convinced my girl to lift
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  4. #4
    Chocolate nipples of peac Muzzlrpress's Avatar
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    Any compound exercise will hit several muscle groups. If you want an ass isolation exercise then do BB Glute Bridges.

    As for RDL, of course they hit your lower back as well or else you wouldn't be able to lift the weight at all.
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    Registered User mdb1986's Avatar
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    I find Hip Thrusts are the best for targeting the glutes without feeling the hamstrings taking over
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    Originally Posted by acehunter27 View Post
    i was just wondering because a friend gave me an excercise to target glutes, and it was what i had always thought was for back. and one more. even if i dont want to, how would one target the glutes without hammies. i convinced my girl to lift
    Above suggestions re bridges/thrusts are good. For a girl, they have those machines to do glute kickbacks. Technically speaking though, those will hit hams a little bit, and the top variety pictured hits quads quite a bit too.



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  7. #7
    Registered User Garage Rat's Avatar
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    You can never totally isolate any muscle group or area.
    Other muscles will always come into play to some degree.
    What you can do is direct more stress to the area your trying to target.
    That is something that can be an individual thing and may take some trial and error with different movements to see what works best for you.
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