What’s the best workouts for your glutes? I know the basic deadlifts, squats, etc. but which variations are best for putting mass and strength on your glutes?
Working out legs all the time but when I started I was always focused on my quads now I’m trying to bring my glutes/hams up to par.
Some good tips and form strategies would be appreciated. Thank you.
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Thread: best workouts for glutes?
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08-12-2019, 02:32 PM #1
best workouts for glutes?
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08-12-2019, 02:33 PM #2
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08-12-2019, 04:05 PM #3
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08-12-2019, 04:41 PM #4
Some exercises i'd include are glute bridges or hip thrusts, wall sits, glute ham raises, squats, stiff leg deadlifts, and good mornings - all are great for glute and hamstring development.
Back to basics full body routine: https://pastebin.com/5BgKgrMv
Training journal: https://forum.bodybuilding.com/showthread.php?t=178059671&p=1598034261#post1598034261
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08-12-2019, 04:43 PM #5
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08-12-2019, 04:54 PM #6
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08-12-2019, 08:58 PM #7
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08-12-2019, 09:58 PM #8
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08-13-2019, 02:08 AM #9
Hip banded RDL loads glutes at the top where there is usually very little to no load
https://www.instagram.com/p/BvbY4Wql...=12s7t45oz8qnz
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08-13-2019, 02:24 AM #10
In addition to things mentioned above. DB step ups (onto bench or platform) or forward facing hack squats on a sled are also good, as well as hip thrusts. Try some things and figure out what works best. Individual body mechanics play a role in what muscles are recruited to an extent, limb lengths etc. I am a very quad dominant squatter, whereas others get more glute hamstring activation with squats.
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08-13-2019, 03:07 AM #11
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08-13-2019, 03:39 AM #12
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08-13-2019, 07:03 AM #13
The lower back works isometrically in a deadlift, so it's okay to feel that it's been worked. I suggest that no matter how you approach the bar, no matter how you brace and breathe; that once you've taken the slack out of the bar, you start the lift by moving your ass backwards. Push your ass back and you'll find yourself standing up.
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08-13-2019, 08:03 AM #14
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In addition to what's mentioned above:
"Bad Girl" machine sitting off the bad. Go super heavy and high reps.
Wide stance Smith Squats but focus on squeezing the glutes.
Rope pull-throughs.#Mensan
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08-13-2019, 08:45 AM #15
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08-13-2019, 10:05 AM #16
My two cents is that everything responds better to multiple rep ranges. Some favor 8 week blocks and some favor workout to workout changes. Some do different rep ranges in a single workout on different exercises. Right now, I'm liking multiple rep ranges for the same exercise in a single workout.
Last edited by supramax; 08-13-2019 at 10:37 AM. Reason: sp. & clarification
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