Glutes

[Smokescreen]

What exercises can I do to really bring out the glutes? For me, I always did free weight squats to not only hit the legs. But also the glutes as well. However! This past Monday, I really, really fucked up my lower back really bad by doing free weight squats.

This is already like my 6th time happening to me in the last 12 years. And I really do NOT want to go through this shit again! If it's one thing I fucking hate the most in life. And that's to be injured!

With all said. What can I do "besides" free squats to hit the glutes. I love free weight squats. But after this happened to me! Fuck that! Never again will I do this exercise.

Now, I do leg presses. And the leg press machine does say it hits glutes. But I honestly do not feel my glutes sore at all. Not even if I max out on 16 plates (45lbs each) for 5 sets at 6-8 reps. For me...squats always did it for me.

 

[ceo]

Where do you place your feet on the leg press? If I place my feet farther forward and wide apart, and bring the sled down as far as I can I feel it in my glutes. Also, I have done smith squats with my feet more forward and I feel it in my hams and glutes. I would caution going too heavy too quick on that though. Nothing hurts like a torn glute!

 

[Scotsman]

SLDL, RDL will both do the trick pretty well.

Cheers,
Scotsman

 

[motorol@]

Lunges kill my glutes and groin

 

[SouthernLord]

Wide stance box squats with a low bar position. These kill hips and glutes. Along with sldl and rdl.