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  1. #1
    Registered User Jodi_Lane's Avatar
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    What is the BEST Glutes exercise?

    What is the best workout for the Glutes???
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  2. #2
    fallen angel darkangel's Avatar
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    Full-range, heavy squats.
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  3. #3
    Registered User Deevious's Avatar
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    I don't think there is just one "Best" exercise, but I do have a favorite: Squats... Go deep!
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  4. #4
    The Phantom LiftingIsLife's Avatar
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    Originally Posted by darkangel
    Full-range, heavy squats.
    commonly called ATG (ass-to-grass) SQUATS

    TOTALLY AGREE.

    ~lifer
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  5. #5
    Banned stella summers's Avatar
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    Aside from squats of course...deadlifts, lunges, and the butt-blaster machine.
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  6. #6
    Banned Ibanez's Avatar
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    Originally Posted by FitNFiesty
    What is the best workout for the Glutes???
    The deeper the squat the more glute activation. Also Try deep front squats you should be able to feel those. Oh, for unilateral work, lunges with db, step ups will work, and bulgarian squats will too.
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  7. #7
    Buff bride to be imperfectly_lou's Avatar
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    ATG squats and glute ham raises
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  8. #8
    back double digits ;) LeilaM's Avatar
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    These are what I do:

    Squats (no ATG for me... but I wish!)

    straight back straight leg deadlifts: http://exrx.net/WeightExercises/Hams...gDeadlift.html

    weighted hyperextensions http://exrx.net/WeightExercises/Hams...extension.html
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  9. #9
    Above average aas abuser. sikboy's Avatar
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    Squats without a doubt.
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  10. #10
    Registered User enforcerlady's Avatar
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    One-legged squats make my butt sore for days everytime!
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  11. #11
    Registered User drifterlrsc's Avatar
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    I was surprise how sore Angela and I both got from just doing simple butt lifts 3X20 - maybe because we are newbies.
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  12. #12
    Registered User CLewis's Avatar
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    The best exercise for your glutes is whichever one you HAVEN'T been doing for the past few weeks. The more variety, the better.
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  13. #13
    Registered User B3yondBrawn's Avatar
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    1-leg squats, will blast your butt.

    They are very hard, but try doing them with a bench under you. Ive been doing sets of five, and my butt is sore in ways i didn't know were possible.

    Also Squats, Leg press and Deadlifts
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  14. #14
    not so girly girl WonTAN's Avatar
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    good old lunges.. my ass hates me the next morning.
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  15. #15
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    Full-range, heavy squats, lunges, blaster machine, stability ball
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  16. #16
    Badass in Training *supermomma*'s Avatar
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    Originally Posted by stella summers
    Aside from squats of course...deadlifts, lunges, and the butt-blaster machine.
    I laugh at people using that machine... it's kind of silly. I think it's safe to stick with the squats and deads, and lunges if you like.

    :shrug:
    Friends don't let friends use pink dumbbells.

    admin @ realbodiestraining.com
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  17. #17
    Badass in Training *supermomma*'s Avatar
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    Originally Posted by drifterlrsc
    I was surprise how sore Angela and I both got from just doing simple butt lifts 3X20 - maybe because we are newbies.
    I'm not a n00b and I would be sore from that amount of reps. That rep range isn't going to do a whole lot for anyone...
    Friends don't let friends use pink dumbbells.

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  18. #18
    Squat, Sprint, Sleep justagirl's Avatar
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    i prefer single legged squats to regular squats. they always always always make me sore

    i also like jumping lunges, deadlifts and hip thrusts (not sure if that's what everyone calls it... lying on your back or on a stability ball with legs bent and then contracting the glutes and pushing your hips to the ceiling.. i do this with a weight or one legged) are really nice as well
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  19. #19
    Work and Play alohafitness's Avatar
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    Originally Posted by WonTAN
    good old lunges.. my ass hates me the next morning.
    Yep. Me too.
    "Keep away from people who try to belittle your ambitions. Small people always do that, but the really great make you feel that you, too, can become great." -Mark Twain
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  20. #20
    Registered User Jodi_Lane's Avatar
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    Talking Thanks!

    Sounds like ya'll know your stuff when it comes to Glutes!!

    Thanks

    I also like the butt blaster machines, I love 'em! I actually thought about buying one a couple months ago hehe.

    Thanks again, and I'm going to incorporate the 1-legged squats into my leg routine!

    See ya!

    -FNF
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  21. #21
    Registered User lisawoolgar's Avatar
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    Add some stiff-legged deadlifts and good mornings-they work like a charm!
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  22. #22
    Registered User nursenic's Avatar
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    Here's my butt regimen... I do it 1-2 times per week & it gets me sore every time. I use very high reps (75-100 reps, divided into 3-4 sets):

    ATG squats with barbell
    Stiff-legged deadlifts with barbell
    Stationary Lunges with barbell
    Walking Lunges with barbell or dumbbells
    Bulgarian Split Squats with dumbbells
    Jump Squats til I can't do any more

    On days that I do the butt exercises, I also do these leg exercises that use the glutes also:

    Leg press
    Hamstring curls
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  23. #23
    Ms. B. Haven Vanity_Gurl's Avatar
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    Originally Posted by FitNFiesty View Post
    What is the best workout for the Glutes???
    well i would tell you but i might get banned......!!
    Go Heavy or Go Home
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  24. #24
    Registered User vis viva's Avatar
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    Walking Lunges and steep step ups. And go run some stairs- lovely.
    VisViva
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  25. #25
    Registered User deweydw's Avatar
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    45 min. to an hour on the stairmaster is good. However, FNF, looking at your profile. Doesn't seem you need any help in the glute department. Looking awesome.
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  26. #26
    Registered User bttrthnb4's Avatar
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    Sumo squats have definitely helped my glutes.
    "Charm is deceptive, and beauty is fleeting; but a woman who fears the Lord is to be praised" Proverbs 31:30

    "As a jewel of gold in a swine's snout, so is a fair woman which is without discretion."
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  27. #27
    Registered User zennode's Avatar
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    Here are two of the best that my girlfriend does.

    Step Cable Lunges

    http://xercisefactor.com/view_video....4fc0ea8e066b3b

    Glute-Ham Situps

    http://xercisefactor.com/view_video....14485aa4e0a23b
    Share and Find videos of exercises
    http://www.xercisefactor.com
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  28. #28
    Bulking freebirdmac's Avatar
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    Everything already said has helped me. Another exercise that killed my glutes the next day was using the smith machine as a leg press. Just lying underneath the bar and doing full range, knees to chest presses.
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  29. #29
    Squats traps to grass Defiant1's Avatar
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    Originally Posted by FitNFiesty View Post
    What is the best workout for the Glutes???
    Something that will help you the rest of your training career:

    get the idea that there is a BEST FOR out of your head. Especially across the board.

    This is actually one of the "secrets" of training if there is one. My training really took off once I started doing what I felt was best FOR ME, and not what was best BY THE BOOK. And what is best FOR ME changes all the time.

    Human beings are incredibly diverse. From the obvious (just look at faces) to the not so obvious (neural structure, muscle attachments, bone lengths, etc).

    What this translates to is to take others advice, but ultimately decide for yourself what works best.

    There is one consistency in bodybuilding....EVERY persons routine is different. If you ask a question, you will get 10 different answers.

    Good places to start as others have mentioned:

    DEEP squats (the longer range of motion activates the glutes)

    Lunges

    DEEP leg presses...there was a great thread on here by a girl who was very excited about the results she was getting from leg presses.

    Deadlifts

    But don't feel obligated to do any exercise, or feel "wrong" for doing something that works. People are saying they are embarrassed to do curls in the exercise forum because of ridiculous dogma. Sad.
    CSCS, ACSM cPT.
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  30. #30
    Registered User AlisaHellman's Avatar
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    One question about squats... my boyfriend and I have been doing the ATG swuats for about two months and my legs are getting huge! And I hate it, my jeans have a hard time going over my legs and it is killing me. Is this a common result... I want a great butt, but not at the expenisve of huge legs. We do spinning for cardio but I am also thinking of incorporating lunges into the workout to counteract the legs getting bigger... Any thoughts? I appreciate it.
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