How do I build mass and isolate my glutes?

[td1111]

I'm a tall guy with a history of back problems, so I'm forced to do leg presses and avoid squats and deadlifts. I have made great gains in my leg strength, and have added over and inch to my thighs, and I'm even getting my inner thighs rubbing together when I walk, like big bodybuilding guys get.

My ass is still a too flat for my liking. How can I build my glutes without adding too much more mass where it makes it harder to walk normally? I never seem to get sore muscles around where I inject, but there is obviously a fair bit of muscle back there. Any suggestions? Thanks.

(My gym has a machine where the legs spread sideways against resistance, but it just seems to only hit the hip flexors.)

 

[Powerbuilder333]

Glute/ham raises (google it for instructions).
Leg press with feet high on plateform, then lowering the sled deep.
All deadlifts.
Good Mornings with arched lower back and glutes out.
Good luck.

 

[al420]

Sorry to say, but big legs ans big glutes come from heavy squats. Sucks you can't do them, althought a proper back squat shouldn't put much pressure on your back.

 

[thesuaveone]

Since squats will increase arm size, maybe dips will increase the size of your ass. Or you could just eat a bunch of cookies to build up the size of your glutes...la

 

[ChinkNasty]

Full Squats my man...what kind of back problems are we looking at here? A legitimate physical problem or 'sort of' a back problem that is more mentally than physically preventing you from squatting...

 

[jpt]

i have a bad lower back...degeneration of the lower disks, bulging disks, and hernias.....i've been getting cortisone shots to help stop the inflammation...it has helped greatly after my second shot. what is your back history?

what about front squats on a smith machine? i've been doing these and they don't put that much pressure on my back...and if i do feel a little tweakage i know i can just rack it. the answer your looking for is squats and deads like al said...but i feel your pain. you need to start figuring out what you can do and work with what you got.

 

[Kabeetz]

Nobody knows more about this topic that JPT above. Listen to whatever he says.

 

[Lone Trooper]

Reverse hypers do wonders for the lumbar spine. They also help develop the posterior chain safely. Only a handful of people I know have problems with RHs.

Glute-ham raises are good as well.

 

[wakefib]

reverse hypers. and definitly heavy squats and deads.

 

[KillahBee]

i have a bad lower back...degeneration of the lower disks, bulging disks, and hernias.....i've been getting cortisone shots to help stop the inflammation...it has helped greatly after my second shot. what is your back history?

what about front squats on a smith machine? i've been doing these and they don't put that much pressure on my back...and if i do feel a little tweakage i know i can just rack it. the answer your looking for is squats and deads like al said...but i feel your pain. you need to start figuring out what you can do and work with what you got.

a) Lunges also do wonders for the glutes. I had back surgery in Sept and have no problem with lunges now (DB lunges)

b) check out my recent posts in my log (link in my sig) for several exercises that I currently do with no problems for my back. DO NOT avoid exercises you believe are bad for your back (relatively speaking) - attack them with intelligence instead. Start with chair/bench squats, no weight. These are actually RECOMMENDED by most PTs for recovering back problem people