Gluts exercises??

[Coco C.]

Hi all, I originally put this in the Women's Only forum but it flatlined. I'll be concentrating on gluts and quads tomorrow and would like some input/ideas.
Thanks in advance.


HI ladies, this weekend I did a little self eval in front of the mirror. Of course I look in the mirror daily but this was with a Sharpie in hand to mark off all areas needing more attention.

And yes, I have a long way to go but I'm happy with my progress thus far and I'm excited to continue my transformation.

Anyhow, I found that the top half of my butt is rounding out with squats and leg curls/press. But the bottom half, where the leg meets the butt, is in need of filling out.

I was reading through some of the workouts in the general forum and saw a couple of posts about putting a small weight under your heels when you squat. I've not seen anyone do this at my gym. Has anyone tried this? If so, what area does it target?

Any other ideas you ladies can share to help target the lower glut??

[Khazima]

First i'd like to say that critiquing your body to the point of using a sharpie to outline areas to focus on is unhealthy and unnecessary unless your physique is how you make your living (physique competitor, bodybuilder etc).

The glute has two muscles, the gluteus medius and the gluteus maximus, you're talking about the maximus (the lower/larger portion), a good way to target it is glute kickbacks, straight leg deadlifts, deadlifts, hyperextensions (focusing on squeezing the glutes), kettlebell swings and glute bridges, but mostly importantly, keep squatting deep.

The weight under your heels is to make up for lack of ankle mobility and calf flexibility, if this is an issue for you then i suggest getting a pair of olympic lifting/weight lifting shoes with a raised heel, putting a weight on the ground can be dangerous as you can trip on it and have you're feet in different positions (not the same on both plates).

[Mr.BB]

+1 for deadlifts, always makes my butt sored for a few days

[Buster Brown]

Squats and deadlifts.....can't go wrong.

[Coco C.]

Excellent suggestions! I appreciate the feedback.
I may have to YouTube a couple of those to ensure I practice good form. I've stayed away from deadlifts because I hear you can seriously hurt your back if done incorrectly.

As for the sharpie....it was all in good fun. I don't take myself too seriously. It was a pink sharpie

On that same note, I have a really cute pair of wedge heels that could double as squatting shoes....lol! Only Kidding!!

[Nicky1010]

+1 for deadlifts, always makes my butt sored for a few days

Squats and deadlifts.....can't go wrong.

For beginner lifters - be cautious of deadlifts especially if you have a weak lower back. I know I do and I can't do deadlifts for shit. I've been working out for 4 years now and yes I am doing them properly...but every time I do them my lower back kills for a couple of days.

Squats are the way to go!

[Buster Brown]

For beginner lifters - be cautious of deadlifts especially if you have a weak lower back. I know I do and I can't do deadlifts for shit. I've been working out for 4 years now and yes I am doing them properly...but every time I do them my lower back kills for a couple of days.

Squats are the way to go!

Everyone should exercise safely and practice good form. If you are feeling an exercise days later and its not DOMS then either your form is off or you are doing too much weight.

[GirlyGymRat]

Hip thrusts baby!!!'

[Lee_1978]

I concur with squats and deadifts. I have a massive arse and find it just gets bigger and harder with squats and general leg work. That being said, I think, like all muscles, that genetics play a pivotal role in determining how your muscle grows.

[GirlyGymRat]

genetics are key!!!!

I concur with squats and deadifts. I have a massive arse and find it just gets bigger and harder with squats and general leg work. That being said, I think, like all muscles, that genetics play a pivotal role in determining how your muscle grows.

[Buster Brown]

genetics are key!!!!

Genetics are definitely the key.....you can firm up your glutes but the shape is the shape. This is as stressful to women as building bigger biceps is to guys. Most of us just get bigger versions of what we already have via squats (to parallel) , deads, reverse hypers.

[Lee_1978]

Genetics are definitely the key.....you can firm up your glutes but the shape is the shape. This is as stressful to women as building bigger biceps is to guys. Most of us just get bigger versions of what we already have via squats (to parallel) , deads, reverse hypers.

Indeed, but I'm glad I've got a decent arse - I think a physique can be ruined by a saggy behind even for a guy - you need some symmetry.

Then again, I would trade that in for better bicep/tricep genetics!

[bass]

be careful with squats and deads if you never done them before, I would start with something like this,

https://www.youtube.com/watch?v=gF-nJkS_FjI

then do weightless squats and deads, then add weights slowly.