Glute Mass

[LJ76]

No matter what I do, I can't put any mass on my glutes. It remains flat and I've tried different routines. I currently do 3-4 sets of lunges in the 8-10 rep range and 3-4 sets of step ups in the 10-12 range. I've tried using more weight and less reps as well. Anyone have any suggestions on how to work these succesfully and get them to grow? Thanks.

 

[jeremys]

FULL squats have done wonders for me! well, i wouldnt say wonders but they've made my ass bigger

 

[coolcolj]

full back squats, romanian deadlifts, good mornings work em nicely

You need to bend forward and go deep to hit your glutes

 

[Hazzy]

Why would you want more "glute mass"?

The only thing that comes to mind is Sir Mix Alot's song...

 

[spatts]

Squat Squat Squat

 

[nikkita]

make them grow... hmm... well part in that is genetics, but what you can do is try give them better form so that they don't look plain. My suggestion is that for any exercise you perform squats, etc. try to concentrate on the glute muscle and work it until you feel it burn... you know what I mean??
sometimes it is just a question of standing differently or getting different positions, for example... when squatting you should aim ass to the ground.... when performing lunges try them twist or on a platform... all the time concentrating on that muscle...
a good exercise will also be leg press posing your feet a little more higher than normal.
are you guy or gal?

 

[ChillyDog]

full squats and leg press also works well. Funny you have this problem cause most BB's are the opposite.

 

[louden_swain]

As everyone else said. . . .squats will target the area. Other exercises that hit the glutes to a certain degree include stiff leg deads, hyperextensions, and lying leg curls.

 

[b fold the truth]

Full Squats, Box Squats, Pull Thrus...

B True

 

[LJ76]

Thanks for all the tips. I think I'm going to alter my squats a little bit and add a few things like straight-leg deadlifts. I don't squat very deep so this maybe the reason I'm not hitting the glutes enough.

 

[TauRine]

Squat with your feet out wide as well! Straight legged deadlifts are excellent for your glutes/hams but make sure you use good form or you can kiss your lower back goodbye!

TauRine.

 

[javaguru]

Yep, it's not called a squatting booty for nothing....