Glute exercises that don't work the hamstrings?

[Darkius]

I though the hamstrings were like a bicep and just flex the leg. But now I see their upper end connects to the pelvic bone, so they power the leg backwards during walking. Isn't that what the glutes do? I'm not seeing the difference between the to and how to isolate the glutes.

[EarlA]

Rear spreads isolate the glutes

[BeginnerGainz]

Hip thrust/glute bridges will limit hamstring involvement. That is because the hamstring is slack (shortened at both ends) at the top of the movement.

[Silencespeaks]

Hip thrust obv

[Darkius]

My gym has a hip thrust machine. I did not know it was called that until I just now googled it and saw a body weight version of it.


I also now realize that depending how the knee bends or maybe angles during the movement can affect whether the hamstring engages. I'm having trouble verifying it in my head, but I'll try the hip thrusts.



Google did not return exercises for glute spreads. I'll search for glute bridge. I'm guessing that is a belly up blank.
... Nope. The glute bridge is dynamic too. It is a 2 legged hip thrust. I doubt it is challenging enough.



Anyway, my hamstrings have been getting sore easily, so I'm looking for ways to give them a break but still work my other muscles.

[air2fakie]

Try hi-rep penetrations.

[bLinkMoore]

Google did not return exercises for glute spreads.

For your sake, Darkius, I'm glad

[TheShadowMan]

What about frog thrusters? Basically a modified glute bridge, except your knees come down, face away from your hips, feet clasp together.

[Darkius]

What about frog thrusters? Basically a modified glute bridge, except your knees come down, face away from your hips, feet clasp together.

I no longer have any doubt that some people are trolling, but whatever. At least they did the work of providing links.



As for me, today I did bent knee deadlifts and gave my hams another day off. I now see how the deadlift really works my forearms. My glutes were never hit.


So I'll be hitting the glute machine, whatever its name is several posts up.

[TolerantLactose]

I no longer have any doubt that some people are trolling, but whatever. At least they did the work of providing links.



As for me, today I did bent knee deadlifts and gave my hams another day off. I now see how the deadlift really works my forearms. My glutes were never hit.


So I'll be hitting the glute machine, whatever its name is several posts up.

One of the few serious posts and you call it a troll. You really are special.

[EliKoehn]

I no longer have any doubt that some people are trolling, but whatever. At least they did the work of providing links.



As for me, today I did bent knee deadlifts and gave my hams another day off. I now see how the deadlift really works my forearms. My glutes were never hit.


So I'll be hitting the glute machine, whatever its name is several posts up.

Deadlift really does work the forearms!

[air2fakie]

I no longer have any doubt that some people are trolling, but whatever.

Because you're not trolling with your Qs about every nuance of every aspect of diet, specific exercises, equipment, anatomy & supplements, as if these things really matter to you as a novice. I esp enjoy the back story behind each Q.

On a serious note, cracking walnuts between your cheeks is the only true glute isolation.

[BeginnerGainz]

On a serious note, cracking walnuts between your cheeks is the only true glute isolation.

We need pics, for scientific purposes of course.

[Darkius]

One of the few serious posts and you call it a troll. You really are special.

Now I don't know what to believe. Maybe that is a good exercise.

I just tried a one legged hip thrust at the gym, and the glute master machine. The machine even says it works the hamstrings, and that is where I felt it.

[Darkius]

...

On a serious note, cracking walnuts between your cheeks is the only true glute isolation.

Thanks. Flexing my glutes is one way to work them. It just is not controlled and might not cause hypertrophy.


Im tempted to try back extensions.

[jaxqen]

We need pics, for scientific purposes of course.

[TheShadowMan]

What about wall sits?

[Heisman2]

Try doing full range of motion squats with a pause at the bottom; you'll use your glutes at the very bottom a lot and your hamstrings won't be used much at all. You can even just do quarter reps focusing on the bottom. I imagine you'll feel this in your glutes a lot.

[BeginnerGainz]

I have no words. My words have failed me.

[Darkius]

Try doing full range of motion squats with a pause at the bottom; you'll use your glutes at the very bottom a lot and your hamstrings won't be used much at all. You can even just do quarter reps focusing on the bottom. I imagine you'll feel this in your glutes a lot.

Thanks! I was starting to suspect that the squat is the way to go, although I did not know the bottom of the range is best. And I like how the squat is a useful staple exercise. My left knee is now letting me start to do body weight squats and is no longer as picky about positioning.

[Darkius]

Because you're not trolling with your Qs about every nuance of every aspect of diet, specific exercises, equipment, anatomy & supplements, as if these things really matter to you as a novice. I esp enjoy the back story behind each Q.

On a serious note, cracking walnuts between your cheeks is the only true glute isolation.

I've never trolled in the main forums. I only deleted my threads because some people who gave me good advice said the threads were starting to irritate them.

For those upset at my incline 2.5% numbers, it matters. Flat works the quads via impact, and incline works the hamstrings. I had to find a tradeoff my knees could handle that did not overwork my hamstrings. I did not understand the tradeoff in that level of detail until very recently. My knees can probably handle a morning outside walk at 2.8mph, but if I drift much over 3-3.5, which is slow for me, I could reagrevate ankle and knee injuries. The gym treadmill is much more controlled. And if I go 2mph, I won't burn many calories.





....
Avoiding bumping the thread, but replying to post 23:

You flattish walking does not work your legs because you don't have injuries or muscle strain. I can feel which of my muscles are getting worked by what and when it is too much. Inclines work the hamstrings and remove impact. Flat walking has impact that is absorbed by the quadriceps, or in my case, my knees.



...
And the reason I came back to this thread, for the lurkers:
To get hip thrusts to target the glutes, you have to put your feet in the right place. It is a bit different for different people, so move them around till you find it. Today, I did several sets working my glutes, and did not seem to engage my hams.

[EiFit91]

I've never trolled in the main forums. I only deleted my threads because some people who gave me good advice said the threads were starting to irritate them.

For those upset at my incline 2.5% numbers, it matters. Flat works the quads via impact, and incline works the hamstrings. I had to find a tradeoff my knees could handle that did not overwork my hamstrings. I did not understand the tradeoff in that level of detail until very recently. My knees can probably handle a morning outside walk at 2.8mph, but if I drift much over 3-3.5, which is slow for me, I could reagrevate ankle and knee injuries. The gym treadmill is much more controlled. And if I go 2mph, I won't burn many calories.

But what if the floor is not entirely straight?

[bLinkMoore]

I've never trolled in the main forums. I only deleted my threads because some people who gave me good advice said the threads were starting to irritate them.

For those upset at my incline 2.5% numbers, it matters. Flat works the quads via impact, and incline works the hamstrings. I had to find a tradeoff my knees could handle that did not overwork my hamstrings. I did not understand the tradeoff in that level of detail until very recently. My knees can probably handle a morning outside walk at 2.8mph, but if I drift much over 3-3.5, which is slow for me, I could reagrevate ankle and knee injuries. The gym treadmill is much more controlled. And if I go 2mph, I won't burn many calories.

You are not working your quads to any meaningful degree by walking on flat ground, and you most certainly aren't working your hamstrings to any meaningful degree by walking up a 2.5% incline. This is what we're talking about.