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21 post(s),
13 voice(s)
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Hi All! Generaly I do Glutes when I am working legs: Squats, sumo squats, lunges, etc. I also do kickbacks. Any ideas on different exercises I should ad to really train glutes hard? That is something I'll need to work on for the next competition. My judging comments mentioned working glutes more. Any exercises, I appreciate it! thanks guys! Rene' |
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I love stationary lunges with a barbell. Step forward and then recover backward. Also, split squats in a smith machine always nail my glutes hard. And, as always, the squat. :) |
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Oh, and for the record, I have seen very few women who actually look to have glutes that are too small. For most, its a body fat issue. Since we humans walk upright, we have some strong glutes. So muscle is often times not the issue there.
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Do some Reverse Hack squats. 3sets of 6-8reps.Let me know how you feel. |
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Rene - on the cardio side try doing the stairmill. The machine with the escalating steps. I do one minute normal and then one minute doing every other step and throwing in a leg curl. Squeeze hard when you do the leg curl. I definitely see results with this machine. She's my best friend and I call her Betty the Buttmaster!
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Single Leg Squats off a step or a bench... you must get deep. http://youtube.com/watch?v=Qy9JaQWTqU0
You can do this with bodyweight or holding dumbells out in front of you to help with balance |
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Thanks guys! just a few questions.... Chucky- Im not really sure what reverse hack squats are? LOL but let me know and I will certainly try them! Austin- I like that you had a youtube video, you must have known I am a little slow! lol I am going to try those next leg/glute day! I will keep you posted, they look hard! Patti- Good call on the stairmill, I actually dont do that one: I am a big fan of the strider eliptical. occationaly I will take a cycling class or use the treadmill to jog. I will try just using the stairmill and work up to the every other step with a leg curl.THANK YOU. Sean- Im not sure what you mean about small glutes? I agree with the issue being body fat, but I still want to work on them harder, I felt like I wasnt doing enough. Can I send you some photo's of the line up from my competition last weekend? Maybe I am going about this wrong, but there was a noticable difference between my glutes and the other competitors, not sure what I should be training like. Can I email you those photo's? THANKS AGAIN GUYS! Rene' |
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Holy Moly Austin. I'd love to try those squats, but I'll wait until after the contest. My luck, I'd fall and hurt myself at this point.
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Hi Rene,You face the machine,i'ts just the opposite from hacksquat.I used the narrow stance feet close together.I used 300lb +.Reverse Hacks is the King for glutes.Injoy training.
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Another great glute/hamstring exercise is cable pull throughs. http://youtube.com/watch?v=aQ5tmfT1DOU And for variation you can hug a physio-ball and grap the rope handles, this will take a bit of pressure off of your back. Just make sure to flex your glutes first in the movement, and make sure you extend your hips foward a far as possible at the top of the movement. Like one of the clients said to me when I was doing this with the physio-ball "that ball looks like its going to have your baby" |
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Austin - like that one and I can do it without hurting myself. Thanks! I need the glute help too or as I say, I need to get rid of my friends that are following me around.
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Renee- I had the same comment from the judges. I will say that the stepmill was my best friend for precontest cardio. I did it almost exclusively. I hopped on the bike and the crossramp machine a few times- but nothing compared to the stepmill. That tightened the rear more than anything.. I am continuing to do this as my source of cardio, next time I'll just be leaner at the show. Being leaner will make a world of differnce. Try going at a lower resistance (I started at 10, then shortly after I began doing my 40 min sessions on level 20).... your glutes will be screaming!
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glut ham raise for development and strength of the back side
for leanness and weakspot troubleshooting: usually uphill sprints |
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For leanness (glutes): uphill sprints? So crunches to get abs like Jordan's and jumping jacks for shredded delts? Just giving you the chance to clarify before I'm forced to make fun of you, Norton |
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Actually I believe there was a study a while back that showed they were able to increase abdominal fat loss with continuous crunches over longer periods of time... or maybe I dreamed it up.
High intensity cardio forces a few metabolic changes that seem to really help with that area in women especially. 1) sympathetic nervous system response releasing B-agonists adrenaline & nor-adrenaline and 2) increased mitochondrial density and mitochondrial activity in the area being targeted. As far as uphill sprints vs. downhill, flat etc. I will be straight up and say I do not have much evidence in the way of science to support it... I just like them because they are hard and really allow you to get your heart rate up fast in a short period of time.
What's with the last name calling Klemczewski? If we start doing this game I'm going to be getting tongue tied |
lol