i need some good exercises for the glutes, also if you can tell me how many sets an different exercises , and when should i do the glutes, on leg day? thanks
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i need some good exercises for the glutes, also if you can tell me how many sets an different exercises , and when should i do the glutes, on leg day? thanks
Single leg squats On the smith machine set it up like you would for regular squats and get yourself in a squat possition where your knees will not extend over your toes...now lift your right leg up and lay your foot on your left knee. Your right leg should now be parallel with the floor. then just like your regular squats (lighter weight of course).
I do 4 sets of 15 ..i cant handle more than that.....and my ass is sore for about 2 days. thats my favorite glute exercise, i find most others uncomfortable. I do these right after 6 sets of heavy squats...by then your glutes are nice and warmed up.
Walking lunges, wide stance-ass to the floor squats, butt blaster/glute machine if your gym has one
I think the glute machine is the best for isolation. Deep squats, and deep deadlifts and deep stiff-legged deadlifts help a lot too. Oh yeah almost forgot lunges, they're awesome.
I do deadlifts on leg day, and I have strech marks all over my ass since I started. Normally bad, but I'm kinda proud of these. I usually do wide grip.
Walking lunges are my favorite.
yeah, do weighted lunges the burn so they must work :)
peace