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  1. #1
    Nixter's Avatar
    Nixter is offline Associate Member
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    Isolating the glutes.

    I think maybe it's a "tall guy" thing but I have a hell of a time building and isolating my glutes, and I do mean isolating! Guys always say "do squats and deads and your glutes will grow." This is true but I'm trying to get my glutes to grow MORE than any other leg muscles.... well except for my calves but I just discovered the donkey calf raise machine and my calves are finally hurting the next day for the first time ever! yay!

    ...Back to glutes though. I have genetically good hams and quads which I don't want to add more size too. I only need to do some light reps to keep those muscles activated. I have found that doing a lunge walk does a pretty good job with glutes but for some reason it's inconsistant. Some days my glutes will burn first and other days my quads will burn first. I've found that doing them with a slight pigeon walk helps as it forces you to balance more on the forward leg.

    Just want to know if you guys have other tips for ISOLATING the glutes.

    I keep seeing girls use this machine which i'd call a "laying kick-back" machine. It looks perfect but it's in the "chick's area"

    Also, I'm on a cycle so I'd like to use this time to maximise my gains in this area.

    Thanks,

    Nixter.

  2. #2
    kilroy is offline Junior Member
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    if you want an ass then squat. Also do reverse hypers and GHD's to develope the hamstrings and lower back

  3. #3
    kilroy is offline Junior Member
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    if you want an ass then squat. Also do reverse hypers and GHD's to develope the hamstrings and lower back. Stand on a bench close to something you can hang on to if needed. Use no weight and do one legged squats from the top of the bench with your wieght pressing through your heals. You might have a hard time with these and that is why you need to hold on to something. 4X10 and you will see the improvements combined with everything else. You will eventually not need to hold on to anything

  4. #4
    Nixter's Avatar
    Nixter is offline Associate Member
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    Thanks for the info. I need to issolate my glutes though. Looking for an exercise that will hit them and almost nothing else.

    Nixter.

  5. #5
    TheNewSteel is offline New Member
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    I dunno what is the best for isolating the glutes, but i feel mine working the most on high rep leg presses, right around 40 reps it feels like my ass is doing most of the work and it hurts like hell ^_^

  6. #6
    talon's Avatar
    talon is offline Senior Member
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    Quote Originally Posted by Nixter
    Thanks for the info. I need to issolate my glutes though. Looking for an exercise that will hit them and almost nothing else.

    Nixter.
    Hey Nix. Reverese Hyper Extension are really good for your glutes if you squeeze you ass at the most positive part of the lift. My gym also has a machine called a torso extension, in which you lay on your side and drive you legs down and out. This machine is awesome for your glutes also. There is also a machine which most gyms have, dosnt really have a name, but is very obvious. Its a adductor/abductor/thigh machine. It has a handle which swoops down like a L and a platform. You put your leg over the L thing and drive in or out with your legs. Well if you turn sidesways and drive back with your legs, squeezing your glutes at the top, you can get an awesome workout. Btw, most of the time you see females on this machine, if its the one.

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