Glutes!

[LaBella]

Hey everyone,

What are your top glute exercises?

I could do with something new to spice up my glute training!! Any specific isolation exercises that you girls find that really work!?

 

[Bikini Mod]

Well aside from the obvious squats have you tried: ball squats, front squats, step ups, reverse smith machine lunges, dead lifts, walking lunges? ... to name a few.

Also nothing like a good walk up several flights of stairs or some cardio on the stair master (rolling stairs, not the squishing down lever-thingy) to literally kick one's arse.

 

[LaBella]

I must admit I have tried most of those...

I think maybe I just need to concentrate on the muscle group more.. I'll give the reverse smith lunges a go though! Cheers

 

[sessa]

try putting your feet higher up when doing the leg press.

Use the hack squat and bottom out. From the bottom position, when you are coming up squeeze your glutes and make sure you back is against the pad.

And on lunges make a wider stance.

 

[Bikini Mod]

Very true, just the slightest bit of alteration in placement of the legs can make for a whole new world of hurt!

Labella - you've tried front squats? That there is some hard core stuff. I challenge anyone (male or female) who wants to take their training to a whole nuther level to try them!

 

[tbuzzell]

One leg squats, and step ups are kicker for me.

Hydrants using smith machine bar. Get on hands and knees, push bar up with one foot keeping your foot parallel to the floor. Be careful, this is an advanced move.

 

[LaBella]

Front squats are a bit of a killer.. have to watch my knees, but yes certainly difficult!

Trained my glutes hard tonight though... my cardio afterwards was hardwork lol

Gonna see my coach on Friday and get her to give me some direction. My bum is just too small compared to the rest of me!
Thanks for your ideas girls!

 

[tylaseashell]

I agree BIKINIMOM... front squats are killer... I feel like such a wimp doing them because I can only do minimal weight.

LaBella if you do anything that has to do with climbing stairs skip a step, it puts more concentration on your glutes, or you can do step ups with a really high step...at least past your knees, and that will put emphasis on the glutes as well. And remember to actually concentrate on that muscle when working it too.... training is mental too. Good Luck!

 

[Thandie]

Butt blaster machine..

 

[ironwings]

Hey everyone,

What are your top glute exercises?

I could do with something new to spice up my glute training!! Any specific isolation exercises that you girls find that really work!?

Try some Smith Machine Glute Raises. Forget those glute raise machines most gyms have for women, you need some posterior chain work!

Lower the smith bar all the way down to the base. Kneel in front of the bar on all fours and place one foot under the bar (about midway). Press the bar up as high as you can squeezing your glutes and continue with repetitions - not coming all the way down each time but a normal glute raise range of motion. After your reps lower the bar back down to the base. The raising and lowering of the bar is what makes this so different and the instability of having that long bar across your foot. It takes a few times to practice and get your foot motion correct - it is easy for the bar to pull forward and clip on the rack. BUT, once you get it - watch out glutes. Hard as a rock.

I stack a measily 12lbs on each side. Practice with 5s at first though to get your form right. You may even want to have someone helping you.

 

[LaBella]

Interesting ideas everyone! thanks

I'll let you know how my glutes shape up ha!

No butt blasters in the uk tho! they are few and far between... think of all the gyms i've trained in i've seen one once. Funny, cos when I was training in California they have them in every gym! It's such a pity because I found it such a good exercise.