GLUTES

[tuareg]

What can i do to strengthen my glutes? I have made a few searches here and there and i could only find fitness videos an such.

So i'm asking the gods of training and war, how do i work my glutes?

[Skippy]

skwots & meelk

[tuareg]

skwots you say?

yeah a thought they'd work well, would they be enough though?

[Counterfeit Soda]

If you're doing them deep enough. A slightly wider stance while doing them could emphasis them even more.

[tuareg]

okay i'll try that thanks =]

[mr popular]

Squats, front squats, deadlifts, romanian deadlifts, and lunges.

[Skippy]

I do one legged squats, one leg on the bench behind me and one leg in front and hold two heavy dumbbells in each hand and squat like that.

It hurt very much to sit on toilet seats for the next few days :]

Deadlifts are amazing too <3

[zambri]

trying to tighten up the old dirt hole are we now ;]

[Jujimufu]

DEADLIFTS. BIRD DOGS. UNI-LATERAL HYPER EXTENSIONS ON A GLUTE HAM BENCH. ANY FORM OF SQUAT, ESPECIALLY WITH A WIDER STANCE. PRONE PLANK HOLDS. SPRINTS WITH LONG STRIDES.

[Jujimufu]

http://sacsinthecity.files.wordpress.com/2007/07/argentina-asses.jpg

[Ewasiuk]

Thanks for making my pants rip :juji:

I'm surprised nobody listed the best glute exercise there is. Glute ham raises?

[Jujimufu]

I'm surprised nobody listed the best glute exercise there is. Glute ham raises?

I COULD HAVE, BUT GLUTE HAM RAISE TAKES SOME DISCIPLINE TO DO THE FORM RIGHT TO ACTUALLY ACTIVATE THE GLUTES. MORESO THAN OTHER EXERCISES IN MY EXPERIENCE.

[Ewasiuk]

I COULD HAVE, BUT GLUTE HAM RAISE TAKES SOME DISCIPLINE TO DO THE FORM RIGHT TO ACTUALLY ACTIVATE THE GLUTES. MORESO THAN OTHER EXERCISES IN MY EXPERIENCE.

Yeah but.....ham! How can you get away without ham?!?!? :agony:

http://img168.imageshack.us/img168/6837/hamop3.jpg

[tuareg]

heeey thanks everyone, that's a lot of help haha.

thanks to juji aswell =]


also skippy, one legged squats are fucking nasty haha. i don't think i could do those without any weight even :/

[chicanerous]

Do some glute activation and you won't have any trouble working them in any of the major compound leg exercises.

http://www.t-nation.com/readArticle.do?id=497495
http://www.t-nation.com/readArticle.do?id=497495

You'll notice that some of these exercises are included in Juji's list.

[tuareg]

i've heard about glute activation, although i ever found out what is haha.

thanks, i'll read through those :good:

[breykdown]

WONDER GLUTES, ACTIVATE!

[tsuchinoko]

DEADLIFTS. BIRD DOGS. UNI-LATERAL HYPER EXTENSIONS ON A GLUTE HAM BENCH. ANY FORM OF SQUAT, ESPECIALLY WITH A WIDER STANCE. PRONE PLANK HOLDS. SPRINTS WITH LONG STRIDES.

How can one make bird dogs effective enough to increase strength to a reasonable level? They are low intensity x10:dead:

[Jujimufu]

Do some glute activation and you won't have any trouble working them in any of the major compound leg exercises.

http://www.t-nation.com/readArticle.do?id=497495
http://www.t-nation.com/readArticle.do?id=497495

You'll notice that some of these exercises are included in Juji's list.

i've heard about glute activation, although i ever

How can one make bird dogs effective enough to increase strength to a reasonable level? They are low intensity x10:dead:

^ That.

It's glute activation work. It teaches you what it feels like when that muscle group is working, and by doing those exercises you are "waking them up", so to speak. So by doing so you can carry over into something like, say, the deadlift, and be able incorporate your buttocks into the exercise.

A similar example is using scap activation work for injury prevention and strength in the upper body. That did wonders for my pressing, which was always a weakness of mine.

[k-slash]

TUT, TUT, TUT, JUJI! WHERE WERE THE CAPS IN THAT POST?

[-Envy-]

For bulgarian split squats you can put your front foot on a small step in addition to the back leg on a bench to increase the ROM. That'll kill your glutes.

[-Envy-]

Oh, and step ups are awesome, too.

[tsuchinoko]

Apparently Jean Claude Van Damme can CRUSH a walnut with his buttocks..

[tuareg]

ok thank you people, i appreciate everyone's help :smile:

[Ashtar]

I really feel mine working when I do hip/back extensions on the dex II.

[vasek]

For bulgarian split squats you can put your front foot on a small step in addition to the back leg on a bench to increase the ROM. That'll kill your glutes.

yeah that will kill!!! + more weight!!