Other than the traditional squats which I persoally do not believe helped me in the slightest. Well, it helped my hams, not glutes.
I'd say for me it has to be the hip thrusts.
Anyone?
Thank you
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03-06-2015, 03:15 PM #1
Most effective glute exercise? (From your experience)
A fail is never a fail, just so long as there was an attempt.
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03-06-2015, 03:54 PM #2
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Knee-banded glute bridges are one of my favourites for glute training. When it comes to squats, the idea that they're the best or most important glute exercise is naive, and your experience affirms this. A variation I have found quite effective, though, is knee-banded pause squats. Effectively, this makes the eccentric portion of the squat a concentric clam with an isometric hold at peak contraction.
SQ 172.5kg. BP 105kg. DL 200kg. OHP 62.5kg @ 67.3kg
Greg Everett says: "You take someone who's totally sedentary and you can get 'em stronger by making them pick their nose vigorously for an hour a day."
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03-06-2015, 09:44 PM #3
Honestly... Heavy weight, low rep Deadlifts... but before I went into lifting heavy with deadlifts, I researched the CRAP out of correct form. Watched numerous YouTube videos... uploaded my own, to get publicly critiqued. But Yeah... I work with a lot of circuits and tabatas, so I'd set a 10 minute timer ... 1 minutes I lift. Steadily... making sure not to compromise form. One minute I pick another exercise (usually box jumps). Go for 10 minutes. My ass dies.
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03-06-2015, 11:48 PM #4
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03-07-2015, 12:46 AM #5
I really think a lot of it has to do with glute activation and mind-muscle connection that helps you achieve it.
I don't feel it too much with squats. I don't feel it too much in deadlifts either, but I haven't been doing them for a while and just started again. I'm sticking to sumos though since it targets glutes more than conventional. I can feel it a lot on leg press only if it's on the machine, and it BURNSSS when I dropset and do half-reps at the end.
My new program has started me on glute bridges and hip thrusts and I can feel it a lot
From what I've read, it seems that a combination of glute bridges/hip thrusts with deadlifts and squats are pretty effectiveBulking & Lifting :)
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