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  1. #1
    Registered User FredWreck619's Avatar
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    best workouts for glutes?

    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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    Leg curl is needed as part of your program.
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    Registered User FredWreck619's Avatar
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    Originally Posted by BenMcLeodNZ View Post
    Leg curl is needed as part of your program.


    Gotcha.
    seated leg curl or lying leg curl?
    Which is better?
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    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.
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    Hip banded RDL and glute bridge
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    Originally Posted by FredWreck619 View Post
    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.
    Nothing trumps heavy hard style explosive kettlebell swings, the RDL and the deadlift done properly. After a while you can drop the RDL and just do the swings and deads as long as you incorporate the RDL hip hinge into the deadlift.
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    Originally Posted by FredWreck619 View Post
    Gotcha.
    seated leg curl or lying leg curl?
    Which is better?
    Whatever feels better I suppose. I do them poverty-style, standing backwards on my leg extension machine, and even they work OK.
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  8. #8
    Registered User FredWreck619's Avatar
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    Originally Posted by supramax View Post
    Nothing trumps heavy hard style explosive kettlebell swings, the RDL and the deadlift done properly. After a while you can drop the RDL and just do the swings and deads as long as you incorporate the RDL hip hinge into the deadlift.
    Whenever I do deadlifts and squats, I don’t feel it much in the glutes.
    I always feel it mainly in my hamstrings and lower back for DL’s.

    Is there a certain variation I should do to put emphasis on glutes?
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    Registered User jk202's Avatar
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    Hip banded RDL loads glutes at the top where there is usually very little to no load

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    Registered User Plateauplower's Avatar
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    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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    Originally Posted by Plateauplower View Post
    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.
    Those DB step-ups are brutal on the glutes alright.
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    Registered User jaxqen's Avatar
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    I'm surprised that nobody said nothing about lunges

    1. lunges
    2. squats
    3. romanian deadlifts
    4. glute bridges
    5. leg kickbacks (machine or cables)
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  13. #13
    temporary illusion supramax's Avatar
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    Originally Posted by FredWreck619 View Post
    Whenever I do deadlifts and squats, I don’t feel it much in the glutes.
    I always feel it mainly in my hamstrings and lower back for DL’s.

    Is there a certain variation I should do to put emphasis on glutes?
    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.
    It is no measure of health to be well adjusted to a profoundly sick society.

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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.
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    Registered User FredWreck619's Avatar
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    Thanks fellas.
    Been working out legs for awhile and my quads are nice but definitely trying to get that posterior up to par.
    Gonna try some these suggestions.
    Do the glutes respond better with heavy weight and lower reps or lighter weight and higher reps?
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  16. #16
    temporary illusion supramax's Avatar
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    Originally Posted by FredWreck619 View Post
    Thanks fellas.
    Been working out legs for awhile and my quads are nice but definitely trying to get that posterior up to par.
    Gonna try some these suggestions.
    Do the glutes respond better with heavy weight and lower reps or lighter weight and higher reps?
    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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