building glutes

[samwise777]

Most of my body can puts on muscle fairly quickly, however my glutes seem to be lacking. Are there any exercises that can build this area? I already use deadlifts, laying leg curls, and squats with little success.

[juliacheh]

Romanian deadlifts, step-ups, Bulgarian split squats, glut ham raises, sprints, lunges.

[samwise777]

Romanian deadlifts, step-ups, Bulgarian split squats, glut ham raises, sprints, lunges.

thank you! Need all the help I can get!

[juliacheh]

thank you! Need all the help I can get!

Also make sure you eat in surplus for building muscle.

[_OZ_]

The hip thrust is a good one too

[shan123]

a while back i came to the realization that i had been trianing legs pretty hard but failed to ever focus soley on my glutes. i ended up splitting leg training into 2 days, one with a glute/ham focus the other quads/calves. heres a few things ive incorporated: 1 leg split squats/bulgarian squats, sumo squats and sumo deadlifts, goodmornings, SLDLs, cable kickbacks, bridges (single leg and 2 leg varied) hip thrusts, reverse lunges, tons and tons of plyos (this for me was rather effective) lying and seated leg curls (playing around quite a bit with 1/2 reps, drop sets, toes pointed inward/outward...) and LUNGES. walking lunges till i seriously fell over. honestly the biggest struggle for me had always been activating my glutes and creating a mind muscle connection with them. i used to only feel lunges and squats in my quads till i consciously focused on using them. for some time i stopped counting my lunges and would repeat "heel" to myself the entire time to remember to push through my heel. sometimes ill even place my hand over my glute during an exercice to be sure im contracting the muscle (im sure i look a bit silly) for some time i also incorporated plyos like sumo jump squats, close leg jump squats, butt kicks, & mountain climbers superset with any other body part, really taking the time to slowly SQUEEZE at the top each time. its amazing how correct form and a really long tight squeeeze can kill the glutes even with only your body weight. im pretty proud of my tush these days and many people who know me well have noticed a big change recently. hope that helps good luck, and be sure ur truly focusing on and squeezing ur glutes when ur training them.

[illiniStrive]

http://fortheloveofcookies.wordpress...-a-proper-ass/

[AUTiger13]

Other than just focusing on Glute Exercises...I would check to make sure your glutes are firing properly. I am also a fan of Bret contreras!!

[LiftNbig3]

Other than just focusing on Glute Exercises...I would check to make sure your glutes are firing properly. I am also a fan of Bret contreras!!

Exactly... Anyone can do squats, deads ect.... but really focusing on squeezing your gluteus and putting as much emphasis into the lift.... Mind to muscle really works

[samwise777]

Thank you I will try to put all these methods into effect.

[dvsness]

The depth of the squat also makes a difference. Make sure you are going low enough and using a weight that is challenging. I'm a big fan of a high foot placement leg press as well, with a full ROM, knees to chest.

[rb20vet]

for lower ass, bulgarian split squat is great, especially when u squat lower. for middle ass, back extension with 45 degrees feet placement is great for activation, but dont hyperextent the spine as you'll distribute the some of the load to the spine instead of the ass. rounding your back is another great technique. for upper ass, im gonna try monster walk & sumo walk. not sure how good they are yet.

[getbigordie18]

Try Romanian deadlifts or gluteee ham raises or even isolation flute work such as glute cable kickbacks

[ostrovska18]

Glute bridges, deadlifts, RDL, deep squats, heavy lunges.